How to Lose Thigh Fat

Cut down on sweeteners in your daily drinks. Only drink water because water is good for health, but it’s plentiful, cheap, and really delicious. Water helps to filter out harmful toxins, bring nutrients to the cells, and provide a moist environment for the body’s tissues. Doctors recommend drinking about 2 liters of water per day. ^[3]

• Don’t drink soft drinks, energy drinks, juice concentrates, etc. Although it’s hard to give up soft drinks, you should remember that they will make your weight loss much more difficult. All of the drinks listed above are loaded with sugar, sometimes up to 300 calories ^[4] , which means it can make your entire workout a flop.
• Green tea is a great source of antioxidants with negligible calories. ^[5] Green tea contains about ten times more ppyphenp, a substance that helps the body protect cells from free radicals, than most other vegetables. Best of all, each liter of tea contains only 1-2 calories, which means a regular cup of tea (without added sugar) has no effect on your weight loss.
• Drink a cup of tea or a glass of water right before a meal. This will trick your body, help reduce your cravings, and as a result, you will tend to eat less.

Adopt a healthy diet. To eat healthy, you don’t have to stick to a certain diet. This simply means you need to pay attention to what you eat to help you slim down and get in shape. When eating healthy, you should consider which food groups you should eat and try to eat in moderation at each meal. ^[6]

• Carbohydrates (also known as carbs in nutritional terms): The body absorbs carbohydrates more slowly than other energy sources, so they don’t overload the body. Foods that contain carbohydrates include oats, wheat products, and unprocessed grains like brown rice.
• Protein: Choose lean meats for protein. Choose lean cuts of fish and poultry. Other foods like beans, soy products, and nuts are also high in protein.
• Fruits and vegetables: It may sound hard to believe, but there are fruits and vegetables that are much better than others (although they are all good sources of food for you). Look for good vegetables like kale, blueberries, and Swiss chard.
• Healthy fats instead of bad fats. Omega 3 fatty acids and monounsaturated fats are good for the body and help reduce cholesterol levels. Nuts, olive oil, nut oil, and fish all contain “good fats”. Trans fat and saturated fat cause thigh fat. They are present in most food processing, confectionery, pastry, etc.
• Dairy: Try to use low-fat dairy products. Yogurt is extremely good, because it contains beneficial bacteria that help you digest and metabolize food efficiently. Dairy products are also a good source of protein and calcium. ^[7]

Consider a low-carb approach to weight loss (lose weight by cutting carbs in your diet, derived from the Atkins weight loss method). The principle of this method is that obese people eat too much carbohydrates and cause the body to release insulin. ^[8] The body regulates insulin levels by producing sugar, which is then converted to fat. According to the low-carb method, you should eat more protein, soy products, vegetables, fruits and nuts, and cut the starch content in the meal. While it’s important to reduce carbs, you shouldn’t completely cut out carbs from your diet. Try to eat about 20% carbs at each meal. The body needs sugar to function properly and starch is the main source of sugar. The following foods can be eaten ^[9] on a Low-carb Diet:

• Unprocessed, high-protein meats such as beef, lamb, pork, chicken and turkey.
• Unprocessed, high-protein fish such as snapper, tuna, mackerel, and salmon.
• Leafy greens and vegetables contain less starch.
• Unprocessed high-fat goat, beef or sheep’s milk cheese.

You should know which foods to avoid when following a low-carb diet. These foods include:

• Seeds. Do not use pasta, bread, cakes, or pies.
• Fruits and fruit juices.
• Ready-to-eat foods. They often contain sugar.
• Do not use starchy vegetables such as potatoes, radishes, or corn.
• Sugar or margarine.

Consider a low-calorie (low-calorie) diet approach. If you burn more calories than you take in, you will lose weight. Low-calorie diets ^[10] was to reduce calorie intake from about 1200 to 1500/day for women. At the same time, this is an effective way if you want to lose no more than 1kg / 1 week. But if you want to lose more than 1kg/week, this method is not safe, unless strictly supervised by your doctor.

• Limit the amount of fat you eat each day to 35 to 60 grams. That means fat only makes up about 20% to 35% of the total calories you eat each day.
• Every day, try to eat about 170 to 240 grams of mixed starches such as whole grains, vegetables and fruits. This amounts to about 45% to 65% of the calories you consume a day.
• Try to eat about 55 to 95 grams of low-fat protein each day, such as meat, poultry, and fish. They make up about 15% to 25% of total calories a day.

Consider a ketogenic (keto) weight loss diet. The Keto diet is similar to a low-carb diet. You try to avoid eating carbohydrates by replacing them with fats and proteins. The difference is that the Keto diet is higher in fat and lower in protein than the Atkins diet.

• Why use fat instead of protein? If you eat too much protein, your body will convert the excess protein into glucose – the component in starch that you need to avoid first. Fat, on the other hand, does not affect blood sugar and insulin levels in the body.
• Calories from fat should be about 70% to 75%, from protein 20%-25%, and 5-10% from carbohydrates. ^[11] Reduce the amount of carbs you eat every day to about 20g to 50g.
• Since strict adherence to dietary carbohydrates is an essential part of the Keto approach, it is important to measure the carbohydrate content accurately. Take the time to delve deeper into how these substances are measured in food.

Full body workout. You do not need to exercise too professionally, your body can still slim down through converting excess fat into useful energy. This process is called ketosis. ^[12] But when the body converts fat into energy, it takes fat from all parts of the body, not just the thighs. So, to lose thigh fat, you have to exercise your whole body.

To have a toned body, you need to work out in the gym (gym). If you want a full-body workout while keeping your joints safe, try cycling and swimming. ^[13] These activities are especially recommended for people with arthritis or those dealing with a serious injury. Cycle or swim a few laps for about an hour at least 3 times a week.

Play sports. Joining a sports tournament or simply playing with friends can also help burn a huge amount of calories. Often we are more motivated to participate in competitive and community sports. This means we can play a full game and burn more calories than giving up when the workout gets harder.

• If you don’t like playing sports but still want to practice in a group, for example with friends, create a practice group each week and stick to it together. You can also find exercise videos like Insanity, P90X, etc. to practice at home with friends. Let’s try to practice together.

You need to know which exercises burn more calories and which ones are less effective. Unfortunately, yoga and pilates aren’t ideal exercises to burn calories significantly (about 200 calories per hour ^[14] ), so don’t rely on them completely. Meanwhile, playing basketball will burn about 800 calories per hour. If you really want to lose thigh fat but still want to practice yoga seriously, combine it with a calorie-burning exercise.

Take a walk when you can. Take a walk if you have free time. Walking is often overlooked and underappreciated. Depending on your body weight and walking speed, you can burn about 100-400 calories for every hour of walking. ^[15] As we all know, walking is not comparable to running, cycling, or swimming. You should find a companion to practice with, so it will both increase your excitement and help you have more motivation.