Thunder thighs, saddlebags or whatever unflattering names you might call it, it’s a common problem area for most women. And as we age and become less active, fats seems to like to settle in that area that we dreaded the most. Our thighs.
So how to get rid of thigh fat effectively?
Before I begin, let me make sure that you understand something really important. There is NO such thing as spot reducing (work very hard to lose fat on 1 part of the body). Some people thought that by just doing lunges, they can get rid of thigh fat quickly. But I can tell you that that is only a myth. So read on to find out how you can those toned thighs in less time if it’s done correctly.
There are 2 main factors on how to lose weight in your thighs fast that has a lasting result.
It might seem daunting at first but if you understand the formula above it is really simple. Once you get the hang of it, it will naturally become a part of your lifestyle. Weight loss does not happen overnight. It takes work and dedication. My suggestion is to start with something that you are comfortable with and keep on doing it. When you reach a milestone with one, it will motivate you to follow up with the rest.
How to lose weight in your thighs with Diet
Exercise alone is not enough to lose body fat. Cardio can only be effective when you are aware of your daily food intake. If you eat a diet that’s heavy in saturated fats, sugars, and sodium – it’s inevitable you will retain fluid and fat. Moreover, if you’re genetically prone to have fat thighs (your mom could give you a good indication) these foods can mean big trouble. But the good news is, it is preventable.
As a start, eat 5 or 6 small meals a day. Tip: A little known fact – small, frequent meals keep your metabolism working steadily, burning calories continuously throughout the day. This avoids the metabolic “stop-and-start” effect you get when eating 3 large meals daily.
Here are some ideas on how an eating plan should be in a day.
- Eat some lean protein and vegetables at each meal.
- Fill up on low-fat dairy products, nuts, and fruits that are high in fiber in between meals. I snack on these, and they keep me full before next meal.
- Never go longer than 3 hours without a meal or even a snack. This will slow down you metabolic rate.
- If you’re planning to do a heavy workout, eat good carbs like whole grain pasta for quick energy.
- Hydration is also crucial for fat loss. Drink plenty of water throughout the day. You’ll need at least 64 ounces or 1.9 liters to keep your metabolism as fast as possible.
If you want to learn how to lose weight in your thighs, get a comprehensive diet guide and I highly recommend that you check out this website.
Get rid of thigh fat with Exercise
First you need to exercise to shed away total body fat. You’ve seen on TV on how doing leg presses or anything similar will result well-toned thigh muscles. Yes, that is true… BUT without any cardio exercise, all your hard-worked trimmed muscles will only be hidden beneath a layer of fat. This is because your lean muscles developed faster than your fats are being burned which end up looking ‘bulky’. For a lean mean killer thighs, you need to melt off the fats with cardio exercises.
Cardio workouts keep the heart pumping and blood flowing, kicking your metabolism into an overdrive. Increasing the metabolic rate will help to burn body fat faster. Tip: The faster your metabolism is, the quicker your body turns calories into energy rather than storing them as extra fat. In fact, it is recommended that you do 3 to 5 hours of cardio exercise each week and 4 to 6 hours a week if you want to speed things up. When you think about it, minimum 30 mins a day is not hard to do.
Cardio are basically exercises that increase your heart rate such as jogging, aerobics, fast walking, swimming, stair climbing, cycling and many more – you get the idea. However if you are not a high impact kind, get creative and do workouts that it suit your needs or fitness level. For example, if you have knee problem, try walking or jogging at the bottom of a swimming pool which will take pressures off your joints while getting that cardio exercise that you want. For those with good fitness level, increasing the cardio intensity gradually can actually speed up the fat loss.
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Get rid of thigh fat with Strength Training
Lastly, strength training can trim your thighs by building lean muscle tissue. Not only is muscle denser than fat (it takes up less room and looks more sleek), it also helps to burn calories. Tip: If you have a good amount of muscle tissue, you can burn calories all day long even while you rest.
Build lean muscle tissues by focusing on strength training exercises that target the thighs such as leg presses, leg curls, and lunges. They are easy to do and you can amped up routines quite easily. For example, add extra strengthening by simply carrying dumbbells during lunges sessions.
If you’re wondering how to get rid of thigh fat without hitting the gym, you’re in luck! There are loads of home-based exercises, such a yoga, which can make your thighs slimmer and stronger. For instance, leg lifts and wall-sits can be done in the comforts of your home. For the best results to get rid of thigh fat do it in repetitions until your thigh muscles start to tremble and feel weak.
Tip: Make sure you do these routines on alternate days so that your thigh muscles can rest and recuperate.
Now that you’ve read through, look at the formula again and see if makes sense now:
I hope you find these information useful and I’d love to hear from you so feel free to leave a comment below. Good luck and I wish you all the best!