What causes inner thigh fat?
Primarily, fat gets deposited in the thighs due to the female hormones. If you have an abnormal menstrual cycle or experience unpleasant bleeding, it is probably because either estrogen or progesterone is being under-produced or overproduced. These hormones are produced in the ovaries, and fat cells accumulate when there is an imbalance in the hormone levels.
How can I reduce the size of my thighs?
1. Exercises For Slim Thighs
Here Best exercise for reducing thighs
* Leg Up exercise
This a good thigh exercise. It will help you shed fat from the lower body.
- Lie down on the floor facing the ceiling.
- Keep your palms on the side facing the floor and relax.
- Lift both the legs at about a 30-degree angle from the ground.
- Hold for about five seconds. Slowly bring the legs down to the floor.
- Repeat this 10 times.
* Leg Stretch exercise
This stretching exercise will ensure proper blood circulation. You can feel it as soon as you do at least three sets.
- Sit upright with your legs joined and stretched.
- Slowly move the legs apart as far as you can.
- Now, breathe in as you bend right to touch the toes of the right foot with both your hands.
- Try to touch the knees with your head. Relax and hold for 5 seconds.
- Slowly lift your head up and bring your hands to each side of your pelvis. Breathe out while doing so.
- Do this for the left side.
- Repeat this 10 times.
* Lunges exercise
Lunges are the perfect workout for your inner thighs. They also take care of the gluteal muscles and help shed a few extra pounds from your buttocks as well.
- Stand straight with your feet about 3 centimeters apart.
- Hold light weights.
- Step forward with your right leg and bend your left leg to come to a “proposing” position.
- Do this with the left leg.
- Repeat the set 10 times.
* Trace The Alphabets
- Lie down on your back and face the ceiling.
- Lift your right leg straight up and start tracing A-Z with it.
- Do this with your left leg as well.
- Breathe and relax in between.
* Table Top Cross Over
This exercise will help you lose fat from your outer and inner thighs.
- Lie down on your back and face the ceiling.
- Lift your body up by supporting your body weight with your limbs, creating a “table” shape.
- Lift your right leg up. Simultaneously, raise your left hand and touch the toes on your right foot.
- Repeat the same for the left leg.
- Repeat this for 20 times.
2. Can you lose thigh fat by dieting?
A healthy diet is a key factor in losing weight and maintaining a healthy and toned body, including your thighs. Hence, as far as your diet is concerned, you should pay attention to the following points.
- Consume Low-Calorie Foods
To lose weight effectively, you need to burn more calories than you consume. Hence, a low-calorie diet with low-calorie food is recommended, which restricts your daily intake of calories to 1200-1500 calories. This can be achieved by limiting the consumption of fat foods to 35-50 grams per day, which will provide 20% to 30% of the daily calorie requirement.
Apart from this, around 180 to 270 grams of complex carbohydrates, such as whole grains, vegetables, and fruits, should be consumed, which will fulfill 45% to 65% of the calorie need for the day. Low-fat proteins like poultry, meat, and fish should also be eaten. It is recommended to eat 50% to 95% of low-fat proteins. This will provide for 15% to 25% of calorie intake for the day.
- Eliminate Sugar
We all have a weakness for sweets, but it is these desserts that make it tough to shed those extra pounds. Sodas, energy drinks, juices, etc. have a high content of sugar in them and hence should be avoided. Instead, drink plenty of water as it removes toxins from your body, transports nutrients to cells, and provides a moist environment needed by the body tissues.
Green tea is also an excellent source of antioxidants with minimal calories. It contains ten times more polyphenols than vegetables, and hence, protects the cells from free radicals. Thus, a cup of unsweetened green tea is a great option.
Fresh fruit juices (without sugar or artificial sweetener) are also a great option to provide your body with the essential nutrients and hydrate it without gaining extra pounds due to added sugar.
Avoid eating cakes, pastries, chocolates, and candies or even if you do, do not overeat. Make sure you exercise the next morning.
- Count The Carbs
The three essential macronutrients required by our body are fats, proteins, and carbs. Therefore, cutting the carbs totally from your diet will do no good. A minimum amount of carbs is required for the body to function normally. Eat brown or unpolished rice, hand-pounded rice, multigrain flour, multigrain biscuits, bread, and cereals. If you add butter to the biscuit or sugar in your bowl of cereal and think that you are eating healthy, you are wrong. In this case, the sugar and butter are making the carbs that you eat look bad, not the carbs themselves!
The secret of losing weight often lies in staying happy and maintaining peace of mind. Your busy life does not give you that privilege. However, it is time to take control of your mind. Change your lifestyle and demand all the happiness that you deserve.
3. Turn Your Lifestyle Around
- Get Rest
We tend to accumulate a lot of fat when we overwork our body or mind. Proper rest is highly recommended for women who want to lose thigh fat or weight in general. Less than 7 hours of sleep can make you gain weight. Also, if you have been exercising, your body needs to burn fat and build muscles. Muscle building takes place when you sleep and not when you are working out. So, ladies, get a good night sleep.
- Play A Sport
I am with you if you are thinking—“I don’t have the time for games!” But, believe me, playing any sport at least thrice a week will help you in many ways. It can be playing fetch with your dog or playing soccer with your toddler as well! The adrenaline and the good hormones will help you lose weight and keep your hunger pangs at bay. Your mind will stop worrying all the time, you will also get a sound sleep at night, and hence, you will be active all day at work.
- Pick Up A Hobby
Start doing things that you like the most. Your mind is more relaxed and calm when you do things that make you happy. Happy hormones do a lot more good than you can imagine. The lesser stress you take, the more weight you lose, and the more confident you become.
- Take A Hike/Bike/Airplane
Try and take out time for hiking, biking, or traveling to places that you always wanted to. Hiking and biking will help you tone your thigh muscles, and traveling will help you see places and people that will open up a new world to you. By now, you must know that both physical and mental workout is required to lose your overall weight, which will ultimately help you get slim thighs.
- Go Easy On The Alcohol
Alcohol is broken down into sugar. Excess sugar gets stored in the body as fat. Hence, it is better to either avoid alcohol or to drink in moderation.Losing weight from specific areas, particularly your thighs, is quite an uphill task. Therefore, you should be patient and focused on what you wish to achieve. You need to give yourself enough time before you ‘flaunt’ slim and toned thighs. You have to be realistic in setting your goals after taking into consideration your body fat, genetic makeup, and current level of body fat.
- Join Social Groups That Promote Fitness
How we are, depends a lot on the people we hang out with. To lose weight, you have to be around people with similar goals or people who have lost weight. This will inspire you and make you more aware of healthy habits. Gradually, you will incorporate those habits into your life. And I bet, you will wake up and be proud of how your thighs and your whole body looks.
Losing thigh fat can be challenging. But with proper exercise, diet, and lifestyle changes you can make your mission successful so you can confidently wear any outfit. But hey, don’t push it for tomorrow. Start today, get your trainers out and do the exercises listed here at home.
Most importantly, I suggest you get a preliminary body check up done and talk to your physician to know the reason for excess thigh fat.