Well, many women say that every stray calorie seems to migrate to their hips and thighs. This is not a figment of their imaginations. And, many ladies are looking for real solutions to get slim their hips and thighs.
Losing a significant amount of weight from any part of the body on a week is totally not easy but it is still possible if you work at it gradually and persistently by eating healthy and exercising regularly. This article is designed to help those women, who want to tone up their inner thighs, achieve their desire within weeks. Read on the top 18 tips on how to lose thigh fat for women & men fast & easy that article provides to jump start your success:
How To Lose Thigh Fat For Women & Men Fast And Easy With 18 Tips
I. How To Lose Thigh Fat – 8 Diet Tips To Tone Up Thighs
1. Low Calorie Foods
Losing thigh fat is also similar to losing other parts of your body. You have to burn more calories than the amount you consume. In order to do that, you should apply the diet of low calorie that combines low calorie foods. With this kind of diet, you can restrict your intake of calories from 1200 to 1500 calories. Do this by controlling the consumption of fat foods which fluctuates from 35 to 50 grams each day. This amount of food can supply your body with 20% – 30% of everyday caloric requirement.
Besides, you also need to consume the rich complex carbohydrates sources including whole grains, fruits and vegetables. The recommended amount of these foods that you should take is about 180 to 270 grams in total which is equivalent to about 45-65% caloric requirement each day.
Apart from this, you also had better consume the foods that are high in proteins like meat and fish, poultry. As recommendation, people should consume low fat proteins with the number of 50% – 95% in order to get 15% – 25% of caloric requirement each day.
2. Low – Carb Diet
In fact, if you consume carbohydrates too much in daily diet, this can lead to your weight gain. This is the result of releasing insulin in your body. The insulin level in your body is taken control by glucose production which is finally transferred into fat. Thus, you should eat some typical low carb foods such as beef, turkey and fish, chicken, soy products, fruits, nuts, and avoid eating processed foods, or starchy vegetables, or sugar and beet and corn,.
3. Eradicate Sugar Within Your Liquid Diet
The majority of us like to consume sweets; however, these kinds of foods should be avoided because it makes your weight loss process more difficult. The sources of high sugar content such as sodas, juices, energy drinks need to be avoided. You also should drink plenty of water because it can help you remove toxins from your body, transport nutrients to the cells and supplies necessary moist environment. Instead, drink plenty of water as it removes toxins from your body, delivers nutrients to the cells and supplies moist environment for the body tissues. Or, a rich source of anti-oxidants and low calories that you can take is green tea. This includes many much more amounts of polyphenols substance than vegetable. So, drinking unsweetened green tea each day can help you protect your cells from toxins.
4. Eat Dinner Earlier
If you eat right before going to bed, the food is converted to fat. Your body burns calories to create energy and when you lay down as soon as you finish your dinner, the calories you used are stored as fat. You didn’t do anything to burn expand them. After your dinner, you should apply some basic activities such as brushing your teeth and jogging because they can aid in burning some calories. One outstanding point you should remember that you need to eat a big breakfast if you wake up feeling hungry in the morning. The activities you join during the day will burn the calories from your breakfast and fat won’t be stored in your body.
Enjoying an earlier dinner brings about a better sleep at night. It even makes it easy to get up in the morning because your body can crave food. Your digestive system work hard if your stomach is full of food; therefore, you aren’t absolutely rested.
5. Eat Sweet Potatoes
You should consume sweet potatoes as the only carbohydrate you use at each meal for one week. Sweet potatoes or yams contain little the glycemic index whereas the foods including bread and pasta contain a lot of the glycemic index. The foods high in glycemic will boost hormone levels up and lead to both thigh fat and arm fat. Bread, French fries and pancakes can be created by the mighty sweet potato. In addition, you should not forget sweet potato pie.
6. Get Rid Of All Junk Food
It’s time for you to go to your kitchen and remove all unhealthy food stuffs. Some of the junk foods we should avoid are ones from fast food restaurants. Cupcakes, ice-cream, candy, French fries, drinks, and alcohol are high in sugar. Nonetheless, it is okay if you take in low quantities. It is hard for you to control yourself and lose fat when you have them in your house.
Moreover, eating right foods is really important. You should have a detailed list of the healthy foods. For instance, vegetables and fruits should be added to your diet. You don’t need to avoid sugar, salt, and fats; however, let’s take them in smaller proportions.
7. Don’t Starve Yourself
Once you suddenly reduce the amount you eat, your food supply was lowered. Your metabolism will slow down with a view to compensating. Rather than starvation, you should avoid unhealthy snacks and consume fruits and grain granola bars. Actually, adding one healthy meal each day will help you lose weight and increase metabolism.
Before performing exercise regimen or starting a diet, you need to contact your physician to know your current health condition.
8. Drink A Lot Of Water
This is the next tip I would like you tell you when you are in the process of losing thigh fat.
As you know, water is needed for detoxification of your body. Obviously, a healthy diet plan requires your body to consume at least seven glasses of water each day. If you want to lose excess fat, you can take a lot of water every day. It is guaranteed that you will get good results.
II. How To Lose Thigh Fat– 10 Exercises Tips
Losing weight from specific areas, particularly the thighs, is quite an uphill task. Accompanying with a healthy diet, people also need to do some proper exercises in order to lose thigh fat effectively. Once eating, your body also needs to convert fat into helpful energy. This can help you lose weight not only your thighs but also your entire body. Indeed, to lose thigh fat, it is important for you to work out your entire body. Here are several simple yet efficient exercises you can do to get your lean and sexy thighs.
1. Cardiovascular Exercises
This type of exercise is considered as the most effective way to lose thigh fat. In order to do this, you can work out with different equipment like elliptical trainer, stationary bike, or treadmill, etc. To gain and maintain the best result for your weight loss, you should spend half of an hour each day to do this cardio, and about 5 days per week. This intensity can slim down the lower area of your body and retain your healthy body weight.
Running is a simple method for reducing the size of your thighs as well as reshaping your legs. Those people who have large thigh muscles will be the beneficiaries if they do this kind of exercise. It allows them to reduce the size of their muscles via decreasing excess fat. If you do not have enough time to run outside, then elliptical trainer will be used with little resistance. Make sure that your posture on the elliptical trainer is properly. This can help you alleviate the strain on your quadriceps; thus prevent enhancing the thigh size. It is recommended that you should run on an incline in order to gain much better results than exercising on the flat surface.
3. Do Not Exercise Squats Or Something Like That
The majority of you might think that some exercises squats, calf raises, leg curls, especially with rather heavy weights can make your thighs smaller. Yet, in fact, these exercises focus on thigh muscles while making the fibers of those muscles larger. Those exercises are designed to tone people’s thighs and legs. They are only useful once people have stripped fat from their thighs and define how muscular their thighs are.
4. Aerobic Exercises
As you know, aerobic exercises are common option for those who are interested in tone up their whole body. This allows you to burn fat on the inner thighs as well as other parts of your body. Certain exercises such as brisk walking, stair climbing, dancing and running promote heart rate, reduce the size of your own thigh muscles, and tone them up easily. Therefore, make it a point to indulge in aerobic exercise for at least 45 minutes each day in about 5 days per week.
5. Resistance Training
The resistance training is extremely for people to define the thighs. This type of exercise is often used after people have reduced some weight from their thighs that are lack of proper shape. A plan of resistance training can make your thigh’s muscles stronger, harder, and more defined. Concurrently, it can prevent the thigh muscles from getting larger in size. Weights need to be kept properly light in order to prevent your thigh muscles from getting larger. Those people who have increasingly responsive muscles had better avoid these exercises because their thigh muscles are already well toned.
Considering the liposuction if you have tried all of options above without gaining the best result. The exercise basically involves removal of fat beneath your skin with a cannula and vacuum. Nevertheless, this procedure might just be performed successfully with fit peoples who are struggling with excess fat but not for those people of overweight.
7. Abduction Machine
Well, abduction machines are popular in most the gyms because it basically concentrates on exercising the inner thighs. To start doing this, you could place the inner thighs on the padded levers, then your feet on the foot rests. Make sure that the resistance is enough to stimulate your abductors burn. Just squeezing the legs together, hold and extend out to beginning position. You can perform about 3 sets of about repetitions
8. Leg Kicks
You can decrease the size of your front and rear view if you tone the inner and outer thighs with leg kicks. Slim down your front and rear view by toning the inner and outer thighs with leg kicks. Firstly, you can stand behind a certain chair, keep your hands on the top for getting balance. Steadily lift the right leg up to the side as far as possible, and then lower your leg. You should repeat the procedure about 24 times. Then position the right foot in front of the left foot, next, kick the right foot to the left side as far as you can. Do until you feel a stretch in your inner thigh. Then, come back to the beginning point. Repeat the leg kicks to complete 24 repetitions; switch to the left leg and perform outer and inner thigh kicks. You should repeat this routine about three times each week.
9. Leg Extensions
If you want to learn how to lose thigh fat fast at home, then you should not omit the leg extensions. This exercise is simple but you need to have a leg extension machine. What you need to do is to sit in the machine and slowly extend the legs. Do this properly as instructions because if you do too fast, this can damage your muscles.
10. Go For A Swim
Swim is a simple exercise incorporating large muscle parts of the body. The practice of keeping your breath in the water helps to boost cardiovascular health because swimming will develop muscle in your thighs.
You should practice fat burning exercises in a swimming pool to get the best outcomes. It isn’t deniable that the water supplies natural resistance. Even if you aren’t able to swim, let’s stand in the swimming pool and raise each leg gradually.
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Well, the process of learning how to lose thigh fat for women and men fast & easy might require from you much effort, time as well as patience. I hope that these 18 tips on how to lose thigh fat introduced in this article will be useful for you.
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