Thighs are a common “problem area”. Many of us accumulate fat on our upper legs, especially as we age and become more sedentary. Fortunately, there are several strategies you can use to trim the fat. Let’s learn how to lose thighs through a combination of cardio, diet, and strength training.
How to Lose Thighs with Exercise
You can do all the leg presses in the world, but you’ll only end up with well-developed thighs hidden beneath a layer of fat. To slim down your upper legs, you’ll need to do regular cardio workouts.
Cardio workouts keep our hearts pumping and our blood flowing, which kicks our metabolism into overdrive. The faster your metabolism, the quicker your body turns calories into energy, rather than storing them as extra fat.
The American Council on Exercise recommends 3 to 5 hours of cardio exercise each week. If you’re trying to lose weight, consider doing 4 to 6 hours a week.
For extra toning, go heavy on exercises that work your legs, like stair-climbing, walking, jogging, and kick-boxing. Many gyms offer group exercise classes that incorporate cardio kick-boxing moves.
Walking and jogging can be modified to suit your needs. You can take the weight off of your joints by walking or jogging on the bottom of a swimming pool. You can walk or jog through sand to increase the difficulty of your workout.
How to Lose Thighs with Diet
Cardio is only one side of the weight-loss pyramid. Diet is another. If you eat a diet that’s heavy in saturated fats, sugars, and sodium, you will retain fluid and fat. If you’re genetically predisposed to have fat thighs, these foods can mean big trouble.
Do your metabolism a favor and help it out by eating 5 or 6 small meals a day. This helps you avoid the “stop-and-start” effect that you get by eating 3 large meals daily. Small, frequent meals keep your metabolism working steadily, all day long.
Try to eat some lean protein and vegetables at each meal. In between meals, fill up on low-fat dairy products, nuts, and fruits that are high in fiber. Never go longer than 3 hours without a meal or a snack. If you’re planning to do a heavy workout, eat good carbs, like whole grain pasta, for quick energy.
Hydration is also crucial for fat loss. Drink plenty of water throughout the day. You’ll need at least 64 ounces to keep your metabolism as fast as possible.
How to Lose Thighs with Strength Training
Strength training can trim your thighs by building lean muscle tissue. Not only is muscle denser than fat (it takes up less room and looks more sleek), muscle tissue also burns more calories than fat. If you have a decent amount of muscle tissue, you can burn more calories all day long, even while you rest.
Some strength-building exercises that target the thighs include leg presses, leg curls, and lunges. You can do lunges while carrying dumbbells for extra strengthening.
If you’re wondering how to lose thighs without hitting the gym, you’re in luck! There are plenty of home-based exercises, such a yoga, which can make your thighs slimmer and stronger. Leg lifts and wall-sits can also be done at home. Do them until your thigh muscles start to feel weak and trembly. For the best results, do your strength training every other day and rest your legs in between sessions.