How to reduce thigh fat

How to get rid of inner thigh fat

Removal of fat on the inner thighs can only be done through a balanced diet and thigh shaping exercises. A weight-loss diet is especially suitable for those who are trying to get rid of the inner thigh fat. This diet mainly includes low-fat foods, but the diet alone is not enough to lose the inner thigh fat. If losing inner thigh fat is your goal, you should try the following suggestions

 Low-fat, low-calorie meals

1. Understand the rationale behind the diet.

A low-fat, low-calorie diet can work because limited calories are easy for your body to burn fat. [1]

•Without paying attention to other means, it is impossible to lose the fat on the inner thighs just through the diet itself. Your best option is to treat fat as your goal. Generally speaking, it is to reduce the total amount of fat stored in your body. Combining diet with thigh shaping exercises will help your body reduce fat in the thigh area.

•The body can easily store the fat ingested. Unfortunately, the body does not burn them with the same enthusiasm. This is especially true for thigh fat. People who have too much thigh fat also have too much subcutaneous fat. This type of fat usually occurs at the same time as healthy cholesterol levels and lower heart disease, but its blood flow rate is also slower, making it particularly difficult to lose fat.

•By contrast, your body will consume more carbohydrates and proteins stored in energy, making them more beneficial than fat.

•The balance between calories consumed and calories burned is a simple mathematical calculation. Every movement of the body consumes a certain amount of calories, but the food and water you consume will increase the calories. 

If the intake exceeds the consumption, the weight becomes heavier. A low-calorie diet limits your calorie intake, so your body will have enough calories to burn, but there will be no excess calories left afterwards.

2. Limit your saturated fat intake.

Saturated fat is not good for your body compared to unsaturated fat. It is usually found in animals, such as dairy products and meat, as well as hydrogenated oil.

•Palm oil and coconut oil have the highest saturated fat content, but butter and animal fats, such as lard and shortening, contain large amounts of saturated fat. Because of the omega-3 fatty acids contained in fish, it also contains a high content of saturated fat. [2]

•Dried coconut meat, cheese, nuts, seeds, processed meats, and cream are also foods high in saturated fat. Many foods in fast food restaurants are notorious for containing a lot of saturated fat.

•For us, it is very important to limit the intake of saturated fat in our diet, rather than eliminate it completely. Saturated fat is good occasionally, especially when it provides other health needs, such as fish and nuts. You only need to limit the amount you consume.

3. Pursue lean protein instead of red meat.

Lean protein has less saturated fat and lower calorie content.

•Replace beef and pork with chicken and turkey. Fish contains lower fat than most red meats, but you should choose fresh fish among sardines, tuna, or other fish.

•Legumes, such as lentils and pan beans, also contain a lot of low-fat protein. Approximately 15 to 25 percent of the diet should consist of protein. [3]

4. Eat a lot of grains.

Cereals and other complex carbohydrates will make your body consume more energy because your body needs more energy to break it down.

•Choose breads, cereals, biscuits, and other grain products that are processed from whole wheat, oats, or other coarse grains.

•In addition to whole grains, fruits and vegetables also contain complex carbohydrates.

•Forty-five to sixty-five percent of your diet should consist of carbohydrates.

•Whole wheat also provides a lot of fiber, which will be excreted from your body and help prevent you from storing excess weight. You should consume 20 to 35 grams of fiber per day.

5. Eat more low-fat dairy products.

[4] Calcium regulates the way your body stores energy, builds and breaks down fat, so don’t exclude all dairy products from your diet.

•Choose low-fat dairy products instead of full-fat or fat-free dairy products. Use 2% milk instead of whole milk or skimmed milk.

•The meal should include more cows, yogurt, and cottage cheese. These low-fat dairy products have a lower fat content than most hard cheeses, creams and butters.

6. Reduce your total calorie intake.

The daily calorie intake of healthy women should be 1200 to 1500 calories, and the daily calorie intake of healthy men should be 1500 to 1800 calories.

•For women, do not reduce your diet to less than 1,000 calories per day, while men should not be less than 1,200 calories per day.

•Avoid eating more than 35-60 grams of fat daily.

•170 to 240 grams of carbohydrates should be consumed daily.

•Daily intake of 55 to 95 grams of protein

7. Avoid dietary restraint.

Although it is forgivable to make some mistakes in your recipes, there are some foods and drinks that can completely ruin your diet when consumed together. These foods should be avoided as much as possible.

•Hydrogenated oil is mainly derived from processed foods. Avoid greasy fast food, box lunches bought from the grocery store, or packaged snacks.

•Limit alcohol intake. Women should drink no more than one bottle of alcoholic beverages daily to avoid excessive calorie intake.

Rule Number2

1. Stand with your feet together.

Your arms should droop to your sides.

•Keep your body upright and relax your shoulders.

•This exercise allows your inner thighs to be exercised from multiple angles. It will also help to exercise your back and upper abdominal muscles, but its main target is the inner thigh area.

2. Your left foot takes a big step to the side.

Bend your left knee and push your hips behind you as you step.

•Your right leg should remain stretched, and your weight should turn to the left side of your body and fall on your left knee.

•When you move, always keep your back straight and face forward.

3. Touch the ground with your fingertips.

Your arms should be on either side of your left foot.

•Keep your back straight and look ahead.

4. When you step back, cross your legs.

Relieve yourself by pushing your left foot. When you stand, your left foot straddles your right foot.

5. Bend down and touch the ground immediately.

Bend your knees and touch the ground with your fingertips on the left.

6. Stand up and repeat.

Stand up, push your left foot, and then return to your starting point with your feet together and your hands at your sides.

•Repeat this exercise 15 times for your left leg and right leg each.

•Do three sets.

Rule Number3

Scissor kick 

1. Lie on your back.

Your high-heeled shoes should also be placed flat on the ground, palms facing down on both sides of your body.

•Your legs should be completely flat on the ground.

•Scissor kick is another exercise designed to shape the muscles of your inner thighs. They also help strengthen your abdominal muscles.

2. Stretch your hands and legs behind you.

Lift your feet until they are 10 to 15 cm above the ground.

•Your feet and knees should be completely off the ground, but some parts of your thighs will remain     parallel.

3. Cross your legs back and forth.

Perform a scissors-like movement with your legs, first raising off the ground, and then back to the ground.

•You don’t really cross your legs together, but every time you move, your two thighs will squeeze together.

•Throughout the exercise, the muscles of your lower abdomen and inner thighs must be kept tight.

•Keep this action for 8 seconds.

4. Rest and repeat.

Go back to your starting point and place your legs flat on the ground. Repeat after 5 to 10 seconds of rest.

•Repeat each set of actions 6 to 8 times.

•Do three sets of each exercise by yourself.

Rule Number4

Squeeze the inner thigh

1. Choose a fitness ball.

There are different sizes of exercise balls, so you should choose one that makes you feel comfortable. [7]

•Generally speaking, a 55cm ball should be selected for a height between 155cm and 170cm.

•If you are between 173cm and 185cm, you should choose a 65cm ball.

•If you are taller than 188cm, choose a 75cm ball.

•If you are just starting out, then you can shrink the ball slightly to make it easier to use. When your body becomes strong, fill the balloon.

2. Lie flat on the floor.

Keep the exercise ball between your thighs.

•Your legs should be slightly lifted into the air. Don't let them lay flat on the ground.

3. Gently squeeze the ball with your leg.

Use enough pressure to keep the ball in a fixed position, but now you can still use all your power.

4. Squeeze the ball tightly.

You can slowly squeeze the ball with all the strength of your inner thigh muscles.

•If necessary, touch the ground with your palms facing down as a support point.

•Continue to keep the legs raised.

5. Rest and repeat as needed.

Squeeze the ball 5 to 15 times, the number of times depends on your current leg strength. Then rest and continue until your muscles start to feel tired.

Rule Number5

Squat

1. Use a resistance band.

Although squats can be done without resistance bands, it is more effective to use resistance bands.

•Squatting exercises the inner thighs and improves stability and balance.

•If you don't have enough endurance, at least use ankle weight to increase the workload of your thigh muscles. The action is still the same, even if a resistance band is not used.

2. Place one end of the resistance band on your left ankle.

The other end should be connected to a solid, stationary object, such as a heavy table or furniture.

•The part of your ankle should be slightly tight. And your legs should be slightly apart.

•When you do this exercise, put your hands on your hips.

3. Take a step with your right leg.

The knee of your right leg should be slightly bent into a squat position.

•Your left leg should expand to the side of Ling.

4. Raise your left foot.

Gradually straighten out the steps: your right leg moves outward, and your left foot is in front.

•Your left foot should be off the ground and your thighs should be crossed.

•Your weight should rest on your right foot.

5. Rest and repeat.

Put your leg back and repeat the movement 8 times with your left leg and 8 times with your right leg from your original starting point.

•Each set of exercises should be done 16 times

•In each round of exercise, do three sets of exercises yourself.

Rule Number6

Lying on the side with hip adduction

1. Lie flat to one side.

You straighten your legs and place one foot on top.

•The purpose of this exercise is to subtract the adductor muscle, which extends from your pubic bone to your femur along the inner thigh.

•If necessary, bend your arm and place it under your head for support. Relax the other arm on the other side and let your hand rest on your hip.

•Your hips and shoulders should be perpendicular to the floor, and your head should be aligned with your spine.

•Keep your spine and abdominal muscles tight.

2. Stretch your calves forward.

It should be placed in front of your thighs.

•The legs should still be straight, but the relaxed leg on one foot should be brought to the ground, with the feet resting on the ground.

•Increase the height of your calves from the ground. Exhale while gently lifting your calf so that it can exceed the height of your thigh.

•Knees and feet should be kept straightforward.

•Don't move your hips forward or backward.

•Raise your legs until you feel your hips start to tilt and your waist starts to be unable to hold on.

•If your back muscles feel tense, stop early.

3. Rest and repeat.

Inhale, slowly bring your leg back to the starting position, straighten one leg and place it on top of the other.

•Gradually turn over and lie on your other side. Repeat the exercise, stretch your other leg, and complete a set of movements.

•Repeat the set several times until you feel your muscles start to fatigue.

Important Tips

•Skating is another exercise that can strengthen your inner thigh muscles. Roller skating requires particularly large inner thigh strength, but standard roller skating and skating are also beneficial.