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How To Lose Thigh Fat In 2 Weeks

How To Lose Thigh Fat In 2 Weeks

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.

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comp-313971-seatedhandpush-mitch-mandel

    via Prevention

    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.

    comp-313978-seatedlegraise-mitch-mandel

      via Prevention

      Seated Bridge

      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.

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      comp-313972-seatedbridge-mitch-mandel

        via Prevention

        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.

        man butt bridge

          via New Health Guide

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          Back kick

          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.

          man back kick

            via New Health Guide

            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).

            Drink Tea

            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.

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            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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            Rebecca Beris

            Rebecca is a wellness and lifestyle writer at Lifehack.

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            Last Updated on January 5, 2021

            15 Fitness Goals That Will Help You Live a Healthier Life This Year

            15 Fitness Goals That Will Help You Live a Healthier Life This Year

            Starting a journey with fitness goals is never easy, and you must remember this is not a crash diet; it is a lifestyle. Don’t panic and think you have to do it all at once, as this will most likely overwhelm you. You may also find yourself giving up because crash diets are not sustainable.

            The best approach is to make simple changes to your daily habits, and over time, you will notice all your bad habits have turned into good ones.

            Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

            Here are 15 fitness goals to help you on your journey:

            1. Drink More Water

            W.H. Auden said it best when he said,

            “Thousands have lived without love, not one without water.”

            With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrients to your bones and muscles, and even improving cognitive function.

            Ideally, you want to drink about half your body weight in ounces per day, i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.

            2. Add Some Lemon and Apple Cider Vinegar to Your Water

            It is recommended we sleep for about 8 hours a day, but this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.

            The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing, and digestion.

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            3. Stop Drinking Your Calories

            Yes, keeping hydrated is important, but try to avoid high-calorie drinks, such as soft drinks, specialty coffee, and juices as they are full of fast-acting sugar.

            Really push yourself to stop drinking such drinks, and before you know it, you will notice the benefits.

            4. Start Stretching More Often

            The benefits are vast and the repercussions of failing to stretch can be dramatic.

            Do yourself a favor and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility, and reduce next day aches. Failure to stretch can lead to injures and muscle damage.

            Here’re some simple stretching exercises to get you started: 15 Static Stretching Exercises to Totally Enhance Your Workout Routine

            5. Add in Some High-Intensity Interval Training (HIIT)

            You may have heard about HIIT training because it is the big thing right now, and believe me when I say that it works and should absolutely be included in your fitness goals.

            The benefits include lower body fat, increased stamina, leaner muscles, and fantastic hormonal benefits.

            HIIT is where you perform an intense exercise for a very short time frame (about 30 seconds), followed by a slower exercise for about 90 seconds.

            Performing a HIIT routine for 1-3 times a week will lead to great results.

            6. Focus on Your Breathing When You Work Out

            For the most part, breathing is second nature, but when exercising, you may find yourself holding your breath, and this can have negative consequences.

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            It is important to consciously take deep breaths in through your nose and out through your mouth, as this will fill your lungs with oxygen and give you the necessary energy to continue your workout.

            7. Build More Lean Muscle

            We all want to have lean muscles. Not only does it look good, but it also has great health benefits, including:

            • Improved posture
            • Reduced body fat
            • Improved metabolism
            • Strong bones
            • Protects and improves joint health
            • Improved stamina

            You can build lean muscle by lifting weights or through other specific exercises. Learn more about building muscle in this guide: How Long Does it Take to Build Muscle and Increase Fat Loss?

            8. Decrease Body Fat

            This may seem like an obvious one, but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:

            • Improved joints and tendons
            • Lowered risk of diabetes
            • Reduced risk of heart disease
            • Reduced inflammation
            • Better performance and endurance
            • Improved appearance and confidence
            • Better hormonal profiles in your body

            Remember, it is not a race to see how quickly you can decrease your body fat. Healthy weight loss is around 1-2 pounds a week for your fitness goals.[2]

            Crash dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.

            Think of it as a lifestyle, and take it slow and steady.

            9. Eat More Greens

            What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.

            Focus on dark, leafy greens, as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants—all of which you body needs!

            Don’t forget to avoid processed and manufactured food. They are usually high in fat and have minimal vitamins.

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            10. Start Eliminating Sugar

            Another top goal you can start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, and will save you money and improve your health in the long run.

            There’s no surprise we eat too much sugar, and this should be one of your top fitness goals moving forward. Cutting out liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even dark chocolate.

            Be careful to eliminate sugar from your diet slowly. Cutting it out all at once can cause symptoms of sugar withdrawal, which can drive you back to sugary snacks[3].

            Common symptoms of sugar withdrawal

              11. Allow Yourself to Rest and Recover

              The workout is where you go to break down muscle tissue, and it builds back through proper nutrition, rest, and recovery[4]. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals, but that’s not the most effective approach.

              If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body is more prone to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing.

              12. Get More Sleep

              When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body, and over time these can lead to inflammation and chronic diseases.[5]

              Make sleep a priority to let your body heal and rejuvenate. A good approach is 7 to 8 hours. Also, allow yourself some wind-down time and a pre-bed routine to help get more consistent sleep every night.

              13. Focus on the Habit, Not the Result

              It’s easy to get caught up in trying to achieve a certain look or shed time off of your mile, but the more important focus is on the habit that will bring you closer to those fitness goals.

              Don’t look at the scale, the tape measurer, or the body fat percentage. Focus on the habits that will lead to those achievements.

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              Don’t compare yourself to where others are; you’re right where you need to be.

              14. Take Your Fitness Outside

              This may be hard depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.

              Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.

              Try to challenge your body more by getting outside. Hiking is great and also just running and walking. Give yourself more access to nature and a constantly changing environment. It also beats breathing in that recycled gym air.

              15. Do at Least One Pull Up

              This is a great last goal to focus on because it’s a great test of strength and to see how you are progressing with your fitness.

              If you haven’t been able to do one, you know what a challenge it can be. Having the goal of doing at least one pull up will not only show you how far you’ve progressed, but it is a great way to become dedicated and motivated.

              The Bottom Line

              These fitness goals will become more attainable through the year if you’re consistent with your fitness. Set yourself a concrete timeline for when you want to accomplish some or all of these in order to create realistic goals in the short term. In fact, start making one of these goals happen this month!

              More on Setting Fitness Goals

              Featured photo credit: Ivan Torres via unsplash.com

              Reference

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