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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 April 2, 2020

            10 Quick Easy Workouts To Lose Arm Fat At Home

            10 Quick Easy Workouts To Lose Arm Fat At Home

            Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

            What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

            1. Tricep dips

            shutterstock_251341681

              Works: Triceps

              • Hands must be positioned shoulder width apart on a secured chair or bench.
              • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
              • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
              • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
              • Once in this position slowly push off your hands back to the starting position.
              • Do 10-15 reps.

              2. Bicep curls

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              shutterstock_314080697

                Works: Biceps and shoulders

                • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                • Slowly release the elbow and straighten your arm back down to the starting position.
                • Repeat the moves on the right side.
                • Complete 3 sets of 10-15 reps for each arm.

                3. Push ups

                shutterstock_326069966

                  Works: Triceps and Deltoids

                  • Lying face down, place your hands on the floor roughly shoulder-width apart.
                  • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                  • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                  • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                  • Repeat 10-15 times.

                  4. Tricep Kickbacks

                  shutterstock_314080715

                    Works: Triceps

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                    • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                    • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                    • Extend both your arms backwards while your palms are facing each other.
                    • Feel the tension in the triceps and return to the starting position.
                    • Do 3 sets of 8-10 reps.

                    5. Plank

                    shutterstock_298755041

                      Works: Chest, Shoulders, Biceps and Core

                      • Start face-down on the floor, resting on your forearms and knees.
                      • Step your feet out so that they are slightly apart and come into the plank position.
                      • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                      • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                      • Repeat 3 times.

                      6. Tricep Extensions

                      shutterstock_314080343

                        Works: Triceps

                        • Stand on a mat with your feet hip-width apart.
                        • Hold one dumbbell with both hands behind your head, bending the elbows.
                        • Bring the weight towards the ceiling, straightening your arms above your head.
                        • Lower back to starting position.
                        • Complete 2-3 sets of 10-15 reps.

                        7. Lateral Arm Raises

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                        ab891e2e702b8027b704791ef556d0ce

                          Works: Deltoids

                          • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                          • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                          • Make sure your arm is straight and palm is facing the floor.
                          • Exhale and slowly bring your arm back down to your side.
                          • Repeat on the right side.
                          • Do 10-15 reps on each side and two sets.

                          8. Overhead Press

                          shutterstock_314080298

                            Works: Shoulders

                            • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                            • Bring the weights to your shoulders.
                            • Keep your core muscles tight and straighten your arms above you.
                            • Slowly bring your arms back down to your shoulders.
                            • Do 3 sets of 10-15 reps.

                            9. Bent Over Row

                            shutterstock_275943536

                              Works: Triceps and Biceps 

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                              • Place your feet shoulder-width apart.
                              • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                              • Make sure your hands are straight and placed under your shoulders.
                              • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                              • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                              • Repeat 10-15 times.

                              10. Skull Crushers

                              Skull-Crushers

                                Works: Triceps

                                • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                • Lift your arms back to starting position.
                                • Complete 2 or 3 sets, 10-15 reps each.

                                Featured photo credit: Maddi Bazzocco via unsplash.com

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