Ways to efficiently lose thigh fat and to keep it from coming back: maintain a healthy diet and do the right exercises. Keeping this kind of approach does not only help you lose thigh fat but is also beneficial to your overall health. Below are steps you can follow to help you get started to lose the unwanted fat from your thighs. The exercises described will also help you tone and get that smoother appearance for your thighs that you are after.
The reason that women store fat in their thighs
Before women reach menopause they can tend to store fat in their thighs and hips. This tendency gives women what is called a ‘pear-shaped’ body. The reason some women store fat in this way has an evolutionary reason. When women were cave-dwellers this type of fat storage often helped them through drought and famine. During pregnancy and breastfeeding the body needs approximately 1,000 extra calories a day. So women who easily stored fat in their hips and thighs had an advantage as they could use these extra calories to help them give birth and feed their babies during a drought. This ability to store fat in the thighs and hips was passed down through the generations. This is a contributing factor to why thigh fat may be very difficult to get rid of.
Men store fat in their thighs
Women are not the only ones who suffer from thigh fat. Men can also store fat in this area of the body. Included in this blog are exercises specifically targeted towards men to help them lose their unwanted thigh fat.
Exercises to lose thigh fat for women
Seated Hand Push
Sit on a stable chair. Place your feet on the floor. Your knees should be bent at 90-degree angle. Put your palms on the outside of your knees. Push your knees outward against your palms and simultaneously press inwards with your hands. Hold for one minute while breathing normally.
Seated Leg raise
Sit on a stable chair. Place your feet on the floor. Your knees should be bent at 90-degree angle. Place your hands on the sides of the chair. Lift and extend your right leg while you exhale. Breathe normally and hold for 30 seconds. Lower your right leg down and exhale. Repeat this move with your left leg.
Sit on a stable chair. Place your feet on the floor. Your knees should be bent at 90-degree angle. Place your hands on the side of your chair. Lift up your hips letting your palms and feet support your body weight, and exhale. Lift your hips up until your body looks like the shape of a bridge. Breath normally and hold for 20 to 60 seconds.
Exercises to lose thigh fat for men
Lying Butt Bridge
Lie down on the ground or a mat and keep your back flat and your knees bent. Your feet should be placed firmly on the ground. Place your arms by your sides and raise your pelvis towards the ceiling. Aim to create a 45 degree angle with your body. Flex your butt and thighs and count. Lower yourself back onto the floor. Repeat this movement.
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Balance on one leg. Raise the other leg slightly behind you. Keep your butt and core tight. Maintain a slightly bent knee to avoid joint locking. Bend forward as you gently kick your lifted leg back. Bend forward, keeping your body straight. You should feel the stretch in your hamstrings. Squeeze the muscles in your butt and reverse the move until you return to a standing position. Repeat this move with the opposite leg.
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Pay attention to what you drink
Make sure you keep hydrated when exercising. Drink water. Doctors recommend drinking 64 ounces of fluid per day (approximately 1.9 liters). Avoid sodas, energy drinks, concentrated juices and the like. These drinks all have a lot of sugar in them (sometimes as much as 300 calories).
Feel free to drink as much tea as you like. Drinking green tea is a great source of antioxidants and has negligible calories. Tea contains only 1-2 calories per liter.
Drink before you eat
Another good trick is to drink a glass of water or a cup of tea straight before you eat a meal. This will make your body feel like it is more full and will keep your cravings at a minimum. This may mean that you will eat less during a meal.
Pay attention to what you eat
Maintain a Low-Carb Diet
Low-diets help to cut down on fat. Make sure you do not cut out carbohydrates completely as your body still needs some for energy; however, eating too many carbs causes a higher release of insulin. The body responds to this high release of insulin by turning it into glucose (or sugar) and this can cause extra fat to sit in your body. Foods to eat on a low-carb diet are things like high-protein meats, fish, leafy greens and unprocessed cheeses. Foods to avoid are things like pastas or breads.
Maintain a Low Calorie Diet
You should aim to lose about 2 pounds per week and to do this you need to take in fewer calories than you burn, per day. Ingesting 1500 calories per day is a good goal. You may like to limit your fat intake to between 35 and 60 grams per day. You can aim for 170 to 240 grams of complex carbohydrates per day.
If you keep to a healthy diet and undertake the exercises described in this blog you are on your way to getting the results you want for slimmer and healthier looking thighs.
Featured photo credit: Home Remedies via lethomeremedies.com
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