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Looking for ways to shed excess inner thigh fat? Rest assured that you are not alone in this quest.
Leg fat can be stubborn. Unfortunately, it is a growing problem as you age. This is because when you reach a certain age and gain weight, new fat cells develop in your thighs and hips. Even putting on a few pounds can add new fat cells to your legs. Many people wonder how to lose thigh fat.
Once you reach adulthood, you tend to gain weight in your legs, hips, and thighs each time you gain weight. This is due, in part, to their genetics, but it is a fact of adulthood. Unfortunately, you cannot reduce blemishes in just one area of your body like your legs, so you must reduce your total body fat with healthy eating and exercise. Over time, your body will burn fat all over your body, including your thighs.
10 EFFECTIVE WAYS TO LOSE INTERNAL THIGH FAT
1 - REDUCE ONLY 500 CALORIES
Eliminating just 500 calories from your daily calorie intake helps you burn body fat, even your thighs. First, calculate how many calories you are eating to maintain your current weight. Then subtract 500 calories from that number, and you get the number of calories you need to eat to lose body fat.
By following this plan, you could lose 500g per week without exercising. If you exercise, you will lose 1 to 1.5kg per week. This is a simple way to approach body fat loss. When you drop 500 calories, you are likely feeling hungry.
Eating smaller portions several times a day, usually four to six times a day, will help quell hunger. Make sure to eat nutrient-dense, fibrous foods when you eat small meals. Here is a list of healthy foods to try.
- Blueberries
- Strawberries
- Walnuts
- Yogurt
- Wheat pasta
- Quinoa
- Oatmeal
- Lean turkey and chicken
- Chilli Peppers
- Edamame
- Dark chocolate
- Potatoes
2 - DRINK LOTS OF WATER
Drinking fresh water helps you lose body fat in several ways.
Helps You Feel Full - Water is a low-calorie way to feel full. Also, drinking water before your meal will help you eat less. Drinking just a couple of glasses of water before a meal can help you lose weight. Water fills your stomach, so you will consume fewer calories.
Helps to remove toxins from the body: Drinking plenty of water helps the kidneys to remove toxins. It also helps remove excrement from your body. Otherwise, you will become constipated. The water flushes your system keeping your skin smoother, you will feel less bloated and you will have more energy.
Increased metabolism: drinking more water increases your metabolism by up to 30%. It supports your digestion, nutrient absorption, and your body's ability to burn fat.
3 - REDUCE YOUR CARBOHYDRATES
Eating less carbohydrates will help you slim your thighs. When you eat carbohydrates, your body converts them to glucose, which is stored in your muscles, liver, and other cells for your body to use later, or it is turned into fat.
Lowering carbohydrates lowers insulin levels, causing your body to burn stored fat. It is a healthy way for your body to get energy since you are eating less carbohydrates. This will cause fat loss. A word of caution: When you cut too many carbohydrates at once, you can feel fatigued, dizzy, constipated, and nauseated. It is best to determine how to eat less carbohydrates without causing too many side effects.
However, studies found that low-carb diets don't help you lose weight better than other foods if you eat a low enough amount of calories.
4 - EAT MORE PROTEINS AND FIBER
More protein plus fiber can help you lose leg fat. You will feel more satisfied, so you will not eat as much. Protein speeds up your metabolism, so you burn more fat. Fiber helps eliminate waste more efficiently as you metabolize your food.
5 - AEROBIC EXERCISES
Aerobic exercise speeds up your metabolism. Get your heart rate up and help your body burn fat. You will lose weight faster as you include aerobics in your exercise routine. You don't need to join a gym (unless you want to).
Here are some great aerobic exercises to try.
SCISSOR JUMPS
The jumps provide a full body workout. Increase your heart rate and help you lose body fat fast. Your legs are getting a good workout for you to feel the burn, but that's okay because, in turn, you will slim your thighs.
JUMP THE ROPE
Jumping rope may not be something you've done since you were a kid. It's okay. Pick up the rope and get started. When you jump rope, you are accelerating and giving your body a good workout. Jumping gives your legs a great workout, just like you did as a kid. It's a tremendous form of exercise that you can do anywhere with an inexpensive jump rope and a good pair of shoes.
6 - YOGA
Yoga is a useful way to lose body fat, especially in the legs and thighs. The more rigorous types of yoga (think hot yoga) facilitate faster weight loss. Furthermore, you will also tone your muscles and gain better balance. It's easier on your joints than aerobics, so you will be less prone to injury.
7 - HIIT TRAINING
HIIT training consists of short bursts of aerobic exercise. HIIT speeds up your metabolism, causing you to burn fat and calories. HIIT training sessions require you to exert yourself for 20 to 90 seconds, which is enough to bring you great benefits. You take short breaks in between, but your body is still burning fat. Over time, you can add seconds to HIIT training sessions to build endurance and burn more fat.
8 - WALKING
Brisk walking is good exercise. You must walk at least 20 minutes at a speed of 5 to 7 km per hour to reap weight loss benefits. Walking helps your body burn fat, but it also makes your legs and thighs slimmer. Daily walking improves your mood and is easier on your joints than jogging or aerobics. It's free, all you need is a good pair of shoes and a place to walk.
9 - INTERNAL THIGH FAT EXERCISES
In addition to the other thigh fat melting tips, spot exercises that focus on giving your legs and thighs a good workout are helpful for thinning your thighs. Here are some useful exercises that can help burn fat in difficult areas.
STOCK
Keep your body straight and your shoulders slightly back. Relax with your chin up. Use your core, not your upper body, to perform the lunges. Using one leg, step forward as you bend so your knees are at a 90-degree angle. Your front knee should not be overextended. Don't let your other knee touch the floor. Balance your weight on your heels as you push yourself into a starting position. Repeat as many as you can. Build up the number of lunges over time.
Squats
Stand comfortably while pointing your fingers outward. Some people like to have their feet shoulder width apart for better body control. Tighten your abs and squat down while pressing your butt slightly back. Keep your knees in line with your toes to avoid putting too much pressure on them. Go slowly and work your way up.
An alternate squat:
Sit on the edge of a straight-backed chair or bench. Push up, lift your legs a bit, and then stand up. Keep doing this over and over. You will begin to feel the burn. You get exactly the same workout as squats, without the pressure on your knees.
Kicks
Lie on your back. Your arms should be stretched out to your sides with your palms facing out. Raise one leg without bending it. Then alternate the other leg until you kick one leg and then the other.
RAISE THE HIP
Lie down on the floor, bend your knees, and keep your feet flat. Put your arms out to your sides. Get ready and lift your hips off the floor, tightening your abs and glutes. Hold a slow count of 5, then lower your hips. Repeat at least 15 times, increasing over time.
10 - REMEMBER TO PRACTICE POSITIVE THINKING
Losing body fat, especially in the thigh and leg fat area, will require patience plus stamina. It can't happen overnight, but it will take week after week of consistency. You will be tempted to give up. Stay positive and focus on your goal. Do not give up.
FINAL REFLECTIONS ON PERSISTENCE IN YOUR EFFORTS TO ELIMINATE INTERNAL THIGH FAT
Spend time every day reminding yourself of your accomplishments, big or small. It doesn't matter as long as you're taking a step in the right direction. Even if you accomplish small goals like walking your dog more often, that's fine. This is a goal accomplished, and you have established new habits. Then you should feel encouraged.
Keep a journal of your goals, setbacks, and successes. Reserve a section to write down your feelings. Over time, by rereading these entries, you can see what triggers your failures and what helps your successes. If you stay the course and follow these tips, you will lose weight, reduce leg and inner thigh fat. In time, you will be proud of your slimmer figure.
