Thigh fat is something which everyone wants to get rid of it. You are ready to try every possible way to burn that stubborn fat and could not witness a remarkable change. There are several reasons for thunder thighs. You cannot tell the exact reason for the fat deposit, especially for women. It could be due to hormone imbalance, pregnancy, unhealthy diet, genes and lack of physical activity. Most women face this problem due to hormone imbalance because unevenness in female hormones such as estrogen or progesterone leads to fat accumulation. If you diagnose the cause of this problem, then it is easy to burn thigh fat.
Ways to burn your fat
Here, you can find efficient ways to burn your thigh fat and maintain a healthy weight.
• Exercise
• Cardiovascular exercise
• Healthy diet
1. Exercise
You can try to do some simple exercise to lose thigh fat. Below mentioned exercise will help you shed fat from the thighs and lower body. Working out this exercise daily will maintain proper blood circulation and tone up your muscles. These are very good workouts for inner things and buttocks.
- Leg Up
- Lie down on the floor and rest your palms on the floor and relax.
- Lift your legs from the floor at 30-degree floor.
- Hold on this position for few seconds and bring the legs to the floor.
- Repeat this exercise for 10 times.
- Leg Stretch
- Sit straight with your legs stretched and joined
- Move your legs apart and touch the toes of the right foot with your hands as you breathe in.
- Now, touch your knees with your head and hold in this position for few seconds
- Next, lift up your head and move your heads to sides of your pelvis and breathe out
- Now do the above steps for the left side
- Repeat this exercise for 10 times.
- Air Cycling
- Lie down on the floor facing the ceiling
- Lift up your legs at 90 degrees and move your legs in the forward cycling motion
- Continue the above step for a minute and come to a relaxed position
- Now again, lift up your legs at 90 degrees and move your legs in the backward cycling motion
- Repeat this exercise for 10 times.
- Lunges
- Stand erect and keep your legs apart for about 2 or 3 centimeters.
- You can hold some lightweight on your hands
- Move your right leg front and bend your left leg
- Now do this with the left leg.
- Repeat this workout for 10 times
- Squat
- Stand straight and relaxed now keep your legs apart and point your toes outward.
- Bring your upper body to erect position and breathe in, now slowly bring down your buttocks until you come to a sitting position.
- Hold on this position for about 5-10 seconds.
- Now repeat this 10 times.
Note: Working out squat will help you to build your muscles, so start doing this exercise only after you had lost few pounds of fat. Otherwise, you will end up in bigger thighs, because building up the muscles will make your thighs look bigger.
2. Cardiovascular exercise
Cardiovascular exercises are the best way to reduce your body weight. It helps in losing overall body weight and burn your thigh fat. Cardio exercises make your heart pump, and thus it burns fat a faster rate. In addition to the above-mentioned workouts, ensure you do Cardiovascular exercises for 60 minutes five to six days a week.
A. Running
Experts consider running as the best work out as it reduces the muscle size by burning excess fat. So people with big thighs should spare minimum 30 minutes every day for walking.
b. Aerobics
Aerobics is also another best way to lose thigh fat. Indulging in aerobics does not tone your inner thighs but also burn overall body fat. Apart from this, you can also consider doing jogging and dancing. These work out helps in increasing the heart rate and cut down the thigh fat. 30 minutes of aerobics or dancing every day can do wonders.
3. Healthy Diet
A healthy diet is essential to burn fat and maintains a healthy weight. You cannot cut down carbohydrate altogether from your diet, because carbs are one of the essential micronutrients. You should daily consume around 1200-1500 calories. Instead of cutting it down completely, you can consider taking low-calorie food and healthy carbs. Experts suggest that for a healthy diet your meal plate should contain proper proposition of protein, fats, and carbs.
The proportion of micronutrient:
Your daily calorie intake should not come only by consuming carbs; you should also consume healthy fat and lean protein. You can also consider having complex carbohydrate.
1. 20% to 30% of your daily calorie should be from healthy fat.
2. 45% to 65% of your calorie should be from carbs such as whole grains, cereals, vegetables, and fruits
3. 50% to 95% of your calorie should be from poultry, meat, and fish
Unhealthy diet:
• Avoid eating unhealthy carbs such as sugar, butter, biscuits and processed food.
• Avoid consuming excess sugar items. It can be a dessert, soda, beverage, or any carbonated drink.
• Avoid pastries, cakes, chocolate, and butter cookies.
Healthy diet:
• Healthy carbs can be obtained from cereals like brown or unpolished rice, multigrain flour, multigrain biscuits, hand-pounded rice, whole wheat bread, and cereals.
• Consuming green tea every day helps you lose few pounds. Green tea is a rich source of antioxidant and has very less calorie. Additionally, they also protect your cells from free radicals.
• Fresh juice or fruit bowl is also a good choice. You can get all essential nutrients with very minimal calorie.
