Inner thigh fat is a sign of calorie excess. This means that you have taken in more calories by eating and drinking than you’ve burned through exercise. According to a paper from Yale, spot reduction of fat is near impossible. Exercises, when done burns calories across the body. That is, you cannot set out to remove thigh fat solely. Here is how to lose thigh fat.
You may have thought that achieving lovely, toned legs is nothing but a dream but I’d like to assure you that it is very much possible. There are in fact plenty of simple ways to help in thigh fat removal and achieve model worthy legs in no time at all. You may be wondering how to lose thigh fat. Well, that’s easy! Here are 9 simple and easy tips on how to lose thigh fat in no time.
The surprising thing is that most of us are thinking of how to lose thigh fat fast. Meanwhile, not all of us want to do the hard work is needed to have a sexy hot thigh. To be frank with you, if you want to achieve that smoking hot tight you need discipline and work smart on yourself. Many women complain that stray fat seems to migrate and accumulate in their thigh region making their figure appear bulkier embracing than it is.
While excessive thigh fattening could be due to increase in calorie intake most women get fat from thighs in the stage of menopause too. Thigh fat removal can be frustrating, but it is not completely impossible.
It just requires you to follow a good diet plan religiously with habitual exercise. Let’s look at some way you can burn the fat, but you should keep in mind that no diet or exercise will specifically help you burn fat off a particular body part. Instead, it will help you genuinely lose excess fat. Once you are burning fat, you can tone your thighs by exercising.
9 .Tips on How to Lose Thigh Fat
1. Get on a Healthy Diet Plan
When it comes to how to lose thigh fat, it is highly important that you start and maintain a very healthy diet. Here are some dos and don’t for a healthy diet to get rid of thigh fat.
- Consume high-quality proteins like lean meats and nuts.
- Inculcate large quantities of fruits and vegetables in your diet.
- Complex carbohydrates rich foods such as whole wheat bread, legumes, and brown rice.
- Skip the red meat and go for lean proteins.
- More of low-fat dairy products since they contain calcium, and it helps regulate fat cells storage and contribute to weight loss.
- Heavily processed food items is a major “don’t”. Avoid bagged, boxed and canned foods including frozen food items and pre-made meals such as fries or pizza.
- Intake of saturated food items should be avoided since when consumed in excess can be deteriorating to the body.
- Dairy foods and meat intake, therefore, should be minimized, not completely stopped.
According to the research conducted at Concordia University it was found that most Women tend to have excess fat in their thighs and hips before menopause, while men tend to have excess fat on their bellies. But after menopause, reverse is the case: most women’s fat storage patterns start to look like those of men. This means that there’s an association between estrogen and body fat storage. This connection is well documented, but there is pauper understanding about the basic mechanisms behind it
2. Take Up Yoga
Yoga has helped a lot of people become more trim, flexible and more at peace with themselves. The moves stretch your entire body and help to relax your mind so it’s good for more than your inner thighs. Most people start yoga as a way to tone up and get more flexible but end up continuing it as a way of life due to all the great benefits it has. It doesn’t matter if you join a class or simply buy a DVD to do at home, yoga is great for you either way. From personal experience, I can’t recommend it highly enough!
A lot of people in their quest of how to lose thigh fat start yoga as a way to tone up and get more flexible but end up continuing it as a way of life due to all the great benefits it has. It doesn’t matter if you join a class or simply buy a DVD to practice home, yoga is great for you either way. From personal experience, I can’t recommend it highly enough!
3. Get in Your Cardio
One of the most important answers to the question of how to remove thigh fat is to really rev up your calorie burn with some sweat-spilling, heart-pumping cardio. Cardiovascular exercises burn tons of calories, and it helps your body to metabolize your fat stores, revealing that lean, toned muscle underneath.
Even better, there’s no need to spend hours a day at the gym. Choose activities that burn the most calories like running, jumping rope, stair climbing or biking to get the maximum burn for the least time investment.
Try mixing it up with high-intensity intervals where you go hard for a minute and recover for another minute for a total of 20-30 minutes three times a week and you’ll be seeing your lovely thighs.
Dancing is a fantastic way to shed those unwanted inches from your thighs. It’s a great cardio exercise that strengthens your legs, increases flexibility. And you know what? It is loads of fun!
Dancing is so easy to do too – you can either join a class, shake your moves along to an interactive video game or simply turn up your stereo. Even if you’re not trying to lose weight, shaking your stuff for just ten minutes a day will help your thighs look and feel great!
5. Keep Track of and Cut Your Calories
After calculating your calorie totals for the week, subtract your total calories burned from your total calories consumed. If the resulting number is greater than zero, then you have a calorie excess. To create a calorie deficit, you will need to bring this number under zero.
A calorie deficit means that you are burning more calories than you are taking in, causing your body to burn away some of your stored fat as fuel. Aerobic exercise, strength training and conscientious meal and snack choices can all help you achieve a calorie deficit.
The Centers for Disease Control and Prevention suggests creating a calorie deficit to achieve fat loss.
6. Inner Thigh Exercises
Although specific inner thigh exercises won’t burn the fat there, they can help build stronger, more shapely legs by developing the inner thigh muscles. Toning your inner thighs also has health benefits; strong thigh muscles help stabilize your knees, which can prevent joint pain as you age.
Wide-legged plie squats, inner thigh leg lifts, and ball squeezes target the adductor muscles. Yoga balancing poses as well as mat Pilates exercises such as single leg circles also hone endurance in the inner thigh. Do these along with other leg exercises, such as squats, lunges and step-ups, that target the outer thigh, quadriceps, and hamstrings as well as the inner thighs.
Include legwork in a total-body strengthening routine that targets all the major muscle groups at least twice per week. This includes your chest, abdominals, arms, shoulders, and back; use weights that make you feel fatigued in eight to 12 repetitions. Begin with just one set of exercises and work your way up to two or three sets. Take at least one day off between strength-training sessions.
Don’t worry about a twice-weekly routine bulking up your thighs or any other part of your body. Two, or even three, times per week is just enough to build a healthy amount of muscle mass that boosts your metabolism so weight comes off easier. A significant change in muscle size takes serious training and dietary protocols in addition to superior genetics — you won’t gain a significant amount of muscle on a weight loss diet.
Workout Benefits of Getting Rid of Thigh Fat
- A daily workout will regular your hormonal levels. This not only helps reduce and get rid of cellulite,
- It will also help to prevent mood swings.
- Exercising will increase the blood flow to your thighs, helping to keep the nerve healthy. Better blood circulation will, in turn, help to remove excess fluid.
- Lastly, as you lose fat in your thighs and hips, you will have less of it to press against you’re the wall connective tissue.
7. Reduce Your Alcohol Intake
Alcohol can make your body reduce its fat-burning ability to about 75%. In order to burn off its end products- acetaldehyde and acetate. Subsequently, the fat and carbohydrates that you eat have a more possibility of being deposited as fat.
In fact, according to research, the association between alcohol and cancer is nothing new. 5 Spanish universities and more than 300,000 female volunteers participated in a European investigation that is now confirming that alcohol intake raises the chances of developing breast cancer. This risk increases four times with the intake of a daily glass of wine or beer.
Indeed, even direct utilization of alcohol can expand the measure of calories you devour, can diminish your inspiration for working out, and can adversely affect your sleep. If you do savor, drink in moderation or better still you can take green tea or fat burning smoothies which is better, healthy and as well help you to lose inner thigh fat fast.
8. Get More Sleep
Picture a day you have been beyond drained, from a late night of studying or long hours in the office. Once you are going to eat a meal, do you really care what it is? Along with being hungry, being sleepy also destroys your self -control and disintegrates your motivation. You aren’t thinking about how good you want to look for swimsuit season or how much healthier your heart will be if you don’t go get a greasy cheeseburger for lunch since you were too tired to bring lunch into work.
8 hours of sleep answers the question of how to lose thigh fat. The goal is 8 hours but if you can’t, you can start with getting 6 you will feel a huge difference in your discipline and energy level.
9. Stay Hydrated.
Another wellness myth is that you need to drink 8 glasses a day to be hydrated. In reality, once your urine is clear that is a signifier that your body is happy with how much water you have consumed.
If you often get headaches and feel like your energy drains quickly, you are most likely not getting yourself enough water to drink. A secret that helps out lots of people is to buy a favorite water bottle. You will want to carry it around and refill it, which will help you stay hydrated and keep your energy level up.
Right up there with the belly, the thighs are a region that most women don’t want to hate. When effective exercise is combined with a healthy diet and overall fat loss, these 10 leg toners can result in a lower body you’ll love!
These moves go beyond traditional leg lifts to slim and shape your inner thighs from every angle. Do these 10 exercises one after another with no rest in between. Then repeat the circuit one or two more times. Do this full workout three or four days a week and you’ll get an answer to your question of how to lose thigh fat.