We have compiled a list of exercises that can help you lose thigh fat while building lean muscle in this post. We have also talked about what you need to eat and how you should live in order to maintain a healthy weight. To get smaller thighs, you will need a three-pronged approach: targeted exercises, a good diet, and a healthier lifestyle. Scroll down to learn how to reduce thigh fat!
1. Exercises To Get Slim Thighs At Home
Leg Up
This is one of the best thigh fat loss exercises. It will help you shed fat from the lower body.
Leg Stretch
This stretching exercise will ensure proper blood circulation.
Air Cycling
This is an effective way to reduce thigh fat and get thinner thighs fast. Do it 5 times on each side for 1 minute. Air cycling also takes care of your pelvic and knee joints.
Lunges
Lunges are the perfect workout for your inner thighs. Doing these 10 times every day can help you lose thigh fat in a week to some extent. This inner thigh exercise also takes care of the gluteal muscles and helps shed a few extra pounds from the buttocks. Trace The Alphabets
This is the perfect exercise to reduce thigh fat and get toned thighs at home.
Table Top Cross Over
This exercise will help you lose fat from your outer and inner thighs.
Scissor Kick
This will work your thighs and buttock muscles and tone them, reducing your thigh size.
Squat
Do this only when you have lost a good amount of fat from your thighs. This well-known exercise for toned thighs helps build muscle. Without losing the fat, if you build muscle, you may actually end up making your thighs look bigger.
Back Kick
This is a good exercise to get thin thighs easily at home.
Sumo Squats
Also known as wide-stance squats, this is an effective way to sculpt your thighs Steps Here are some additional exercises you can do:
Cardiovascular exercises can be very effective in thigh slimming and muscle toning. These include working out on cardio equipment like a stationary bike, treadmill, or elliptical trainer. Practicing cardiovascular exercises at home for half an hour of at least five days a week helps in slimming down the lower body and maintaining healthy body weight.
Aerobic exercises help in fat burning on your inner thighs and the rest of the body as well. Certain exercises like stair climbing, brisk walking, jogging, running, and dancing increase the heart rate and work out your thigh muscles. Hence, make it a point to indulge in aerobic exercises for at least 45 minutes a day, five days a week.
Now that you know how to lose thigh fat with exercises for legs and thighs, take a look at some lifestyle changes you should consider making as well. Read on!
2. Dietary Changes
A healthy diet plays a key role in toning down the entire body, including the thighs. You need to follow some basic guidelines:
Check On Your Calorie Intake
Reduce your calorie consumption to 1200-1500 calories based on age, sex, and physical activity. As a result, your body will start utilizing the extra fat as a source of fuel. Cut down on empty-calorie sources, replace them with healthy foods, and practice portion control.
Eat Healthy Protein
Include lean meat, eggs, pulses, and legumes as sources of protein in your diet. Aim to include high protein foods in all your meals as protein is not only a major nutrient to build up muscles, but it also promotes satiety and regulates hunger (1). Have protein snacks between meals to curb hunger pangs.
Healthy Fat
Dieting does not mean you need to avoid fat. Fat is one of the important macros that help maintain the elasticity of the skin and make it smooth and control your hunger. A study found that consuming a PUFAi Short for polyunsaturated fats, fatty acids in butter and oils that improve metabolism, which helps in losing weight. -rich diet for 7 days decreased fasting ghrelini A hormone produced and released by the stomach that signals the brain that it is time to eat and helps store body fat. levels and promoted satiety levels (2). Consume nuts and seeds mixed with one teaspoon of clarified butter to enhance the taste.
Have More Fruits And Vegetables
Fruits and vegetables are low in calories and natural sources of fiber, which provides bulk to stool and helps in curbing hunger pangs (3). A study showed that increasing vegetable intake can help in maintaining weight (4). According to a survey, 49% of US adults consider themselves to be “health-oriented eaters” while 51%) are less focused on nutritional value and only select foods based on taste or other reasons. It was further seen that 56% of health-conscious eaters consume organic food in comparison to 22% of less health-conscious eaters. Always consult with a doctor or nutritionist/dietitian before incorporating any changes in your lifestyle that approach healthy eating practices. Sia Alexis, a fitness and healthy-eating blogger, recounted how she lost weight and toned her thighs. She writes, “That is exactly what I did when I lost all the weight. I ate clean for the most part. It’s honestly 80% diet and 20% working out. Ditch those junk foods, make yourself a healthy grocery list, and get to shopping for a healthier life (i).”
3. Turn Your Lifestyle Around
We tend to accumulate a lot of fat when we overwork our body or mind. Proper rest is highly recommended for women who want to lose thigh fat or weight in general. Less than 7 hours of sleep can make you gain weight (5). Managing stress is very important. If you cannot control stress, the cortisol levels increase, which, in turn, stimulates the hunger hormone (6). Combine the above-mentioned exercises with some deep breathing practices to manage stress. Playing any sport, at least thrice a week, will help you in many ways. It can be playing fetch with your dog or playing soccer with your toddler. The adrenaline and the good hormones will help you lose weight and keep your hunger pangs at bay. Try and take out time for hiking, biking, or traveling to places that you always wanted to. Hiking and biking will help tone your thigh muscles, and traveling will help you see places and people that will open up a new world to you.
Conclusion
Shedding stubborn fat takes time, and there is no short cut method to achieve it without surgery. Though diet and lifestyle factors play a role, if you are lethargic and do not exercise, you will not be able to achieve your goal. Focus on healthy practices. As you lose total body fat, your legs and thighs will automatically get toned up. What are the best supplements to help me lose weight in my thighs? Bryan Wright, Doctor of Physical Therapy, says, “The best supplements for weight loss are protein powder and green tea extract. Whey or plant-based protein powder helps build muscle while green tea extract provides antioxidants and may slightly boost metabolism. However, supplements should only be used to supplement a balanced diet and exercise plan. There are no shortcuts to achieving results.” What are the best ways to increase muscle tone in my thighs? According to Wright, “The keys to improving muscle tone are progressive resistance training and sufficient protein intake. Focus on progressively increasing the weight and difficulty of exercises like squats, lunges, leg presses, and calf raises. Aim for 2-3 strength training sessions per week. Increase your protein intake to 20-30 grams with each meal. This provides the amino acids your muscles need to repair and strengthen.” What are the most common mistakes people make when trying to lose weight in their thighs? Wright says, “The best way to lose weight in your thighs is through exercise and diet. Focus on high-intensity interval training that incorporates body-weight exercises like squats, lunges, and step-ups. Start with 2-3 sessions a week and build up intensity over time. Limit processed foods and added sugar, increase lean protein and complex carbohydrates.” He adds, “The most common mistake is not progressively overloading your muscles. You need to continuously challenge them by increasing weight, reps, or speed to see results.” How many calories should I eat to lose weight in my thighs? To determine how many calories you need to eat to loose weight depends on your body mass index and daily calorific needs. General guidelines say that to lose 1 pound, you need a calorie deficit of 3,500 calories (i.e., burning more calories than is consumed). It is best to consult a dietitian or a healthcare professional and decide. How can I overcome a plateau in my weight loss journey and see results in my thighs? A weight loss plateau can be frustrating, but the key is to be patient for the results, or working with a registered dietitian to re-evaluate the diet plan and increase the intensity and duration of workouts. Also, getting enough sleep and rest is important for healthy weight loss. Are there any health concerns to be aware of when trying to lose weight from your thighs? Health issues like nutritional deficiency, dehydration, or muscular imbalances can be caused if there is rapid weight loss due to crash dieting or calorie restriction. Always consult your doctor before starting to exercise for thigh fat reduction. Can I lose weight in my thighs if I have a genetic predisposition to storing fat in that area? Yes, you can still loose weight in thighs by creating calorie deficit and with regular physical activity. Resistance training and weightlifting also helps in weight loss and building lean muscle. Are there any medical treatments available to help me lose weight in my thighs? Yes, as per studies, medical treatments like taking injections of isoproterenol and creams containing colforsin (forskolin), aminophylline, or yohimbine can help in spot reduction of fat in thighs (7). Regional fat loss from the thigh in obese women after adrenergic modulation, US National Library of Medicine, National Institutes of Health. Tighten your inner and outer thighs, and lose stubborn fat with targeted exercises. Transform your legs and achieve a toned, sculpted appearance. Watch the video and start your journey to firmer thighs today. i. How to Beat the Thunder Thighs;https://fitmommydiaries.blogspot.com/2013/12/how-to-beat-thunder-thighs.html
