Summer is almost here, and the promise of warmth, sun, and a teeny bikini gets some of us thinking about how to lose thigh fat. Fat loss happens proportionately throughout the body, and spot reduction in a single area is unlikely. However, by adopting certain habits and using targeted exercises, you can sculpt and tone your thighs based on your personal goals. Incorporate these techniques into your fitness routine to jumpstart the fat-burning process and gradually reduce thigh fat. 2. Diet to reduce thigh fatIn the quest to eliminate thigh fat, eating right is just as important as hitting the gym. Learn how to fuel your body with specific nutrients to maximize your metabolism and shed any pesky pounds.
3. Lifestyle changes to lose leg fat fastLose thigh fat by introducing small changes to your lifestyle that support your overall fitness and give you the shapely legs you’ve always wanted. Read on for a few handy tips.
Trust the processOf course, any approach promising quick weight-loss results will probably not be sustainable and may harm your health. Significant and achievable fat loss requires time and commitment. To lose thigh fat and keep it off, consider trying the above exercise, dietary, and lifestyle advice. Crash dieting or overexercising pose risks to your body, so it’s important to keep balanced goals. “Counting Calories: Get Back to Weight-Loss Basics.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 8 Dec. 2020, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065. Boutcher, Stephen H. “High-intensity intermittent exercise and fat loss.” Journal of obesity vol. 2011 (2011): 868305. doi:10.1155/2011/868305 “Cortisol.” You and Your Hormones, Jan. 2019, www.yourhormones.info/hormones/cortisol/. Wewege, M et al. “The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis.” Obesity reviews: an official journal of the International Association for the Study of Obesity vol. 18,6 (2017): 635-646. doi:10.1111/obr.12532 Maillard, Florie et al. “Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 48,2 (2018): 269-288. doi:10.1007/s40279-017-0807-y “How Much Water Do You Need to Stay Healthy?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 14 Oct. 2020, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256. What is the quickest way to lose thigh fat?Increase resistance training
Participating in total-body, muscle-strengthening activities at least two days a week may help you burn calories, reduce fat mass , and strengthen your thighs. Include lower-body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight.
How can I lose thigh fat in a week?To tone your thighs, do cardio exercises, like walking, running, and cycling, for 150 to 300 minutes per week. You can also do strength-training exercises to tone your thighs, like squats, lunges, and step-ups. Aim to do strength-training exercises 2 to 3 days of the week.
What removes fat from thighs?Liposuction
Liposuction surgically removes exercise and diet-resistant fat pockets, producing slimmer thigh contours. This procedure uses a multi-step process that first injects a solution to loosen the fat and minimize bleeding, and then uses a suctioning device to vacuum the fat cells out through small incisions.
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