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Losing thigh fat can be a daunting task. To succeed in this, you should combine eating right and exercising regularly. However, it’s important to remember here that whether you’re dieting or exercising, you shouldn’t just aim to lose fat specifically in your thighs. Instead, you should find the right way to lose weight overall with a healthy diet while don’t forget to tone and slim your thighs with more extreme exercise regimens. [1] X Research Source
Steps
Lose Weight with a Proper Diet
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Clean menu. To lose weight, you should take advantage of calories from food sources that are low in calories but rich in nutrients. [2] X Research Source Make sure your diet contains foods that are rich in protein (such as lean meats and nuts), fruits, vegetables, and complex carbohydrates (such as whole-wheat bread, fruit and vegetables). beans, brown rice). [3] X Research Sources[4] X Research Sources
- If possible, stay away from processed foods, such as frozen foods (frozen pizza) or pre-cooked meats (microwaved meats). [5] X Trusted Source EatRight.org Go to source In short, eat as much fresh and clean food as possible and limit canned, wrapped, and canned foods. These foods have been processed to make up for the amount of nutrients they have lost during processing to preserve the food. [6] X Research Source
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Divide food into several small meals throughout the day. A day, you should eat about 4 to 5 small meals, instead of 3 main meals. This will speed up the metabolism in the body and at the same time suppress the appetite so that you no longer feel like eating a lot. [7] X Research Sources
- If you want to eat more often during the day, make sure you have small portions. One thing is for sure, you will never want to eat multiple meals with huge amounts of food and absorb more calories into your body!
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Limit saturated fat intake. Compared to unsaturated fats, saturated fats are less beneficial for your body, and they are commonly found in dairy products, meats, and unsaturated oils. Many desserts and sweets also contain this fat. So try to refrain from sweet foods as much as possible.
- Not only palm oil and coconut oil, but butter and animal fats such as lard and solid fats also include significant amounts of saturated fat. Meanwhile, fish oil and Omega-3 essential fatty acids also contain a high percentage of saturated fat. Therefore, when consuming foods high in these substances, you should carefully read the nutritional index notes on the label and limit portions. [8] X Research Sources
- Of course, keep in mind that you should limit, not eliminate, saturated fat from your daily diet. If used in moderation and in the right way, the fats found in fish and nuts also bring you many health benefits.
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Skip red meat and choose lean meats that are high in protein. [9] X Research Source The simple reason is that lean protein contains less saturated fat and calories.
- Replace beef and pork with chicken and turkey. Besides, fish also contains less fat than most red meat and is especially good for health. If possible, choose fresh fish over sardines, tuna, and other canned fish.
- Legumes, such as lentils, chickpeas, and pinto beans also contain large amounts of low-fat protein. They will help you feel full faster and provide enough nutrients so that your body will not lose nutrients every time you eat low-fat foods to lose weight.
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Provide the body with low-fat dairy products. Calcium helps regulate healthy fat and eliminate excess body fat. Meanwhile, low-fat products (such as milk and yogurt) can make weight loss more favorable. [10] X Research Sources For women, especially those with osteoporosis, it is important to focus on providing an adequate amount of low-fat milk in their daily meals.
- Choose low-fat dairy products instead of high-fat or fat-free varieties. This means that you should drink milk containing about 1-2% fat a day, not milk containing/without total fat. Low-fat dairy products are better than fat-free varieties, but contain a lot of sugar.
- Add more milk, yogurt, and cheese made from skimmed milk to your diet. These rich sources of milk typically contain less fat than hard cheeses, cream, and butter.
- Men and women between the ages of 9 and over 51 should drink about 3 cups of milk a day. [11] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source Children 2 to 3 years of age should consume about 2 cups of milk a day while children 4 to 8 years of age should drink about 2.5 cup of milk every day. [12] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Limit alcoholic beverages. Alcohol is a source of empty calories that you should cut out of your diet as much as possible to lose weight. To eliminate the side effects of alcohol (acetaldehyde and acetate), about 75% of your body fat will be burned if you drink only 1 or ½ cup of alcohol. [13] X Research Sources . Therefore, the amount of fat and carbohydrates you absorb into the body is likely to be deposited as body fat.
- Even moderate drinking can increase the number of calories you absorb, decrease your motivation to exercise, and negatively affect your sleep. [14] X Research Source If you really want to drink, drink in moderation and make sure your country has “dry days” too.
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Avoid foods that are high in calories. Although there will be a little tolerance in food choices, certain foods and drinks will make your weight loss go away. Therefore, say no to these foods as much as possible. Consuming empty calorie foods will not give you any nutritional benefits. Drinks like soda and fast foods like frozen fries and sugary breakfast cereals should be avoided. [15] X Research Source
Weight loss Exercise
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Don’t try to “lose weight in one place.” [16] X Research Sources It is impossible to lose fat especially in the thigh area. To get rid of the fat in this area, you have to lose weight all over your body. What is essential here is that you should be realistic about what you expect from losing thigh fat.
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Increase your cardio (exercise that increases your heart rate to some extent). This cardio workout is a great way to burn fat effectively. To lose total body fat (and, of course, thigh fat), you should increase the amount of time or the number of days you do this cardio exercise. [17] X Research Sources Specific cardio exercise is particularly well-suited for thigh fat loss because it is often applied to the lower body. [18] X Research Sources
- Popular cardio exercises include elliptical training, treadmill running, elevator climbing, jumping rope, and brisk walking. [19] X Research Source
- To enhance the burning of excess fat, you should spend at least half an hour a day and spend 5 days a week exercising. [20] X Research Sources
- Always consult your doctor before starting a bodybuilding routine to ensure that you are in good health to adapt to moderate to extreme exercise.
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Intermittent strenuous exercise. Interval training consists of alternating extreme exercises of high intensity with lighter exercises. [21] X Research Source For example, you could alternate between walking and jogging (every 5 minutes, and repeat for about 30 – 60 minutes), or you could alternate between jogging at a slow pace and running at a fast pace. Interval training will help you burn a lot of calories in your body and thereby burn a large amount of fat.
- Make it a goal to spend 30 minutes or more a day doing interval training, and do so 4-5 times per week. [22] X Research Source
Workout to Keep Your Body Toned and Strong
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Do wall squats (squatting against the wall). [23] X Research Source This is a bodyweight exercise that works to give your thighs a toned appearance.
- To do the wall squat, you should lean your back against the wall while your knees are bent at an angle of about 45 degrees. Hold this pose for about 30 seconds, then stand up and relax. Divide into 4 such sets and repeat each set 10 times.
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Practice jumping in the room. This exercise has a combination of cardio and endurance training. Of course, this particular combination will help the body burn a significant amount of calories along with focusing on helping your thighs toned. [24] X Research Sources
- First, you should stand with your feet wide apart while your knees and toes are slightly apart. With this pose, your hands should touch the floor (the photo above is a sitting frog pose!). Lower yourself as low as possible in a squat, but make sure your chest stays straight while keeping your knees straight up to your toes.
- Now use your strength to jump up and rotate your body at a 90 degree angle while simultaneously jumping up with both feet. When jumping, swing your arms overhead to create force to help push your body forward.
- Then, land in a squat (try to get as low as you can). And keep jumping like that until you complete 1 circle (1 round will include 4 such jumps).
- Repeat the jump as many times as you can within 1 minute. Then repeat the same way but in the opposite direction.
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Practice sitting with a pillow. [25] X Research Resources You can do this exercise in the kitchen without the help of any equipment. Instead, all you need is a chair in the kitchen and a pillow on the living room sofa.
- First, sit on a sturdy chair (you should choose a chair with no wheels on the bottom), and relax your feet on the floor while your knees are bent at about a 90-degree angle. Then, place the pillow between your knees and thighs.
- When clamping the pillow between the thighs, do not forget to exhale. Imagine as if you were trying your hardest to fit the pillow in the middle. Hold this position for 1 minute and exhale steadily while practicing.
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Practice lying on your side and close your legs. [26] X Research Sources This exercise mainly focuses on muscle contraction; This is the muscle group that stretches along your leg. This move not only helps strengthen and tone muscles, but also participates in burning fat layers in the thighs when combined with regular cardio.
- Lie down and lean to one side. Your legs should be straight with one leg crossed over the other. You can fold your arms behind you to raise your head while your other hand relaxes and rests on top of your hips. While the hips and shoulders are perpendicular to the floor, the head and spine should be in line with each other.
- Now, lift your spine by contracting your abs and bringing your lower leg forward. At this point, it will be in front of the upper leg. Of course, at this point, the legs should still be straight, but the top leg should touch the floor so that both feet are relaxed on the floor.
- Lift your lower leg off the floor. Exhale and gently raise the lower leg so that it is placed higher than the top leg. Continue bringing your legs up until your hips start to tilt or until you feel a stretch in your lower back or obliques.
- Inhale and place your feet back on the floor in a position of mastery and control.
- Then, slowly switch sides so the other can rest. Repeat the exercise with the other leg to end the first set. Repeat the leg lift 10 times, 3 sets on each side, alternating.
Learn to Love Yourself
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Be realistic. Realize that you are your own worst critic and that you are the one who notices the excess fat on your thighs more than anyone. And then you often ask yourself: Do my thighs need more exercise? Am I the only one who finds my thighs fatter than they really are? Ask yourself if you’re being too strict with your body.
- It’s best to ask someone in your family or a trusted close friend to get an honest assessment of whether your thighs have excess fat. This person will help you figure out whether you should work out to tone and tone this area, or if you’re just exaggerating.
- To get the most accurate view of your body’s medical condition, don’t forget to consult your doctor. They will give you accurate information about the areas where fat is concentrated on your body, as well as help you calculate BMI and better understand its concepts.
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Look for strong points in your body. Your thighs may have more fat than you think, but there are other parts of your body that deserve a place to feel proud. Therefore, you should not just focus on the “problem area”. Instead, make sure you also take the time to recognize other body features that make you feel beautiful and proud. Don’t forget to appreciate the beauty of these areas if possible.
- Try to find three parts of your body where you feel sexy and confident. You can have strong arms, a slim waist, straight teeth, or bright eyes. Whatever parts you like best, make sure you know how to highlight them.
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Understand the value of the body. Your body is like a miracle machine and brings you many benefits in daily life. So it’s better to be more concerned with what your body can do. Remember, it is a tool, not an ornament. [27] X Trusted Source National Eating Disorders Association Go to the source Knowing that will help you appreciate your big thighs more and understand that thanks to them you can hold your baby or grandchild, can climb stairs easily and can play hopscotch on the street.
X
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 19 people, some of whom are anonymous, have edited and improved the article over time.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,956 times.
Losing thigh fat can be a daunting task. To succeed in this, you should combine eating right and exercising regularly. However, it’s important to remember here that whether you’re dieting or exercising, you shouldn’t just aim to lose fat specifically in your thighs. Instead, you should find the right way to lose weight overall with a healthy diet while don’t forget to tone and slim your thighs with more extreme exercise regimens. [1] X Research Source
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