It is not easy to lose weight exclusively in one specific area of the body. When you lose weight, your whole body slims down, not just your hips, stomach, legs or thighs. The best way to get results where you want is to combine exercise and diet. In this article we will explain how.
Steps
Method 1 of 2: Diet
Step 1. Monitor your nutrition
As there is no easy way to lose fat in a specific spot, general weight loss will help you reduce your thighs. If you are overweight, start by reducing your daily calorie intake from 250 to 500 calories per day.
By removing 500 calories per day, you will be able to lose about half a kilo per week. But remember: this count does not count what you will burn with physical activity
Step 2. Limit your fat intake
The American Dietetic Association (ADA) recommends that adults limit their total fat intake to 20-35% of their dietary daily calories. Since one gram of fat equals nine calories, a 2,000-calorie diet should contain 44 to 78 grams of fat per day.
The DASH nutrition plan recommends (to lower cholesterol) consumption of 27% fat of total calories (60 grams of fat per day in a 2,000-calorie diet). Include healthy (unsaturated) fats whenever possible and limit saturated fats. Foods with a high level of unsaturated fats include: some vegetable oils, such as olive or canola oil, dried fruits, seeds, and avocado
Step 3. Increase the fibers
Most Americans do not consume the recommended amount of fiber (20 to 38 grams of fiber per day). Foods rich in fiber are great for losing weight, because they are low in fat and calories while they contain important nutrients (among these foods are fruits, vegetables, whole grains and legumes). Fiber also helps you feel full for a longer time. Adding fiber to your diet will help you lose weight faster.
Foods rich in fiber usually require longer chewing. This gives your body time to register the nutrients received during the meal, and to feel full, making it less likely to overeat. Furthermore, these foods are usually less "energetically dense", that is, for the same quantity they have fewer calories than many other foods
Method 2 of 2: Thigh Exercises
Step 1. Do Squats
This exercise strengthens the legs, improves the hips, tones the thighs and butt. To run it:
- Stand with your legs open. Turn your toes slightly outward and place your arms along your body, palms on the inside. Don't shrug your shoulders.
- With your back straight and perpendicular to the floor, bend your knees as if you were sitting on a chair, bending your shoulders very slightly forward. Bring the weight onto your heels and balance using your abs.
- Keep your knees aligned with your feet, without moving them forward. The thighs must be parallel to the ground. If you can't keep your heels on the ground, start over. Exhale, push on your feet and return to a standing position.
- To vary, you can do this pose against a wall or with the help of an exercise ball
Step 2. Make the pliés
There is a reason why dancers are so fit! We can learn from them.
- Stand erect, with your feet slightly more apart than your shoulder size and with your toes slightly outward.
- Raise your arms in front of you. They will help you balance and keep your back straight. Now lower yourself as if you were sitting down, aligning your toes with your knees.
- Slowly return to the starting position and repeat the exercise for one minute.
Step 3. Do lunges forward.
Lunges are the gymnastics that bring the most benefits to the legs.
- Stand erect, with your feet together and your abs slightly contracted.
- Keeping your back straight, lift your right foot and balance. Bring it forward and slowly lower it to the ground, placing your heel first.
- Straighten your left leg as you lower it, keeping your weight on your front foot. Lower yourself until your right thigh and left calf are parallel to the ground, and balanced.
- Return to the starting position, pushing yourself with the leg in front of you, and switch legs. Repeat for 30 seconds on each leg or as long as you can.
Step 4. Draw circles with the leg
This exercise is part of Pilates, an excellent gymnastics for toning the muscles.
- Lie down on the floor, on a yoga or pilates mat. Keep your arms on either side of your body, palms down.
- Bring your right foot up, aiming for the ceiling. Rotate the leg a little outward.
- Keep your hips on the mat during each step. Inhale and move the entire leg in circles, clockwise. After drawing five circles, draw five more counterclockwise.
- Repeat this exercise four times on each leg.
Step 5. Do cardio and resistance exercises
Well now you have the targeted exercises but since it is not possible to reduce only a specific point, you will have to do exercises for the whole body. Cardio exercises burn more fat, but a combination of cardio and resistance exercises will give you the ideal results.
For best results, take intervals between workouts. This increases the benefits of the exercises and allows you to burn even more calories. Do an exercise session as hard as you can, rest a little and repeat them. You will also train in much less time
Advice
- Drink enough water to keep yourself hydrated.
- Drink before and after workouts.
- Consult your doctor before undergoing intense workouts if your body is not used to it.
