How To Eliminate Thigh Fat
Everyone carries excess weight differently, but most women tend to put on the extra pounds in their lower body. If you have excess weight in your belly, hips or thighs, you’re probably in the market for a weight-loss plan of attack. Because the concept of spot reduction is a myth, to lose fat in these areas you’ll need to introduce more physical activity in your life, coupled with better food choices, in order to reduce body fat overall so those newly toned muscles can show through.
Best Foods To Lose Belly Fat
It’s not all about eating less. Music to our ears, we’re sure you’ll agree. Rather than simply cutting down on kcals, you need to consider the kind of food you’re consuming, too.
Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs. ‘Start with leafy greens such as spinach, kale and collard greens, then add carrots, broccoli and peas.’
‘Lean meats, including turkey and chicken, are ideal as they are lower in fat and therefore calories, or, if you are vegetarian/vegan, add in tofu or a handful of nuts such as pine, cashew or almonds and a sprinkling of seeds . When it comes to carbohydrates, rice, quinoa and potatoes are perfect.’
Your best course of action is to make small, manageable changes, and figure out what’s most sustainable for you. Remember: we’re after long term change, not short-lived tweaks. Cutting down on processed foods will also likely help with water retention which, while it’s not an approach we’d recommend, can be helpful for anyone searching ‘how to lose belly fat in a week’.
Leg Workouts To Get Rid Of Thigh Fat
Here are a couple of leg workouts you can use as an exercise regime to tone up your thighs. Youll boost your heart rate with interval training while gaining leg muscle to tighten up your thighs.
Youll have a higher calorie burn by adding in this leg workout in your weight loss program. By mixing up these leg exercises you can challenge more than one muscle group in your thighs.
Workout 1
B2. Sumo Squats 3×12
C1. Step-up Hops 3×16
C2. 1-Legged Hip Bridges 3×10/side
Workout 2
A1. Skater Plyos 3×16
A2. Bulgarian Lunges 3×8/side
B1. Side Lunges 3×10
B2. Smurf Jacks 3×20
B3. Wall Squats 3×20-30 sec.
C1. Hill Sprints x5
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Include Healthy Fats In Your Diet
Not all fats are bad. Healthy fats help maintain cell integrity and aid the proper functioning of various organs and biochemical reactions. They have anti-inflammatory properties that help reduce the constant state of inflammation or stress, thereby lowering the chances of inflammation-induced weight gain .
Include coconut oil, clarified butter , almonds, macadamia nuts, walnuts, sunflower seeds, flax seeds, chia seeds, sunflower butter, rice bran oil, olive oil, melon seeds, and pumpkin seeds in your diet. Make sure you practice portion control or check the serving size as consuming them in excess may do more harm than good.
How Much Belly Fat Do You Have
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.
Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.
For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.
Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.
What were really pointing to with the apple versus pear, Hairston says, “is that, if you have more abdominal fat, its probably an indicator that you have more visceral fat.”
Continued
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You’re Eating Too Much Sugar
Claire and James say that the majority of the population are consuming too much sugar. “Studies suggest theres a link between high sugar intake and holding onto belly fat in particular,” they explain.
Plus, as women age, they become more insulin resistant, making it harder to process these sugars. “That’s why you become even more prone to store it down as belly fat,” Claire adds.
Is It Possible To Target Lose Thigh Fat
When most women try to reduce fat on their thighs they just try to increase weight loss. But this can make you end up looking skinny fat. More weight loss isnt really the answer because your body fat could still be high. The trick to losing stubborn fat isnt with more weight loss but with overall fat loss and then adding in leg exercises to build muscle on your thighs.
But if you talk to any personal trainer out there theyll be quick to tell you that spot reduction is a myth and doesnt work. Most older peer-reviewed studies found spot treatment reduction was ineffective to reduce fat in targeted areas of the body .
Research says you have fat cells all over your body so its practically impossible to reduce fat in just one targeted area. And there is a lot of truth to spot reduction not being very effective.
You cant just do the Suzanne Somers Thigh Master all day to lose your leg fat. You will need to reduce fat overall and use thigh exercises to build up your legs muscles to tone them up.
According to the study, most women who are genetically pear-shaped tend to lose body fat in their upper body much sooner than their lower body. But a new study was just published in 2017 finding that spot reduction isnt quite a total myth .
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Exercise To Lose Hip Fat
Many women can’t create a 500- to 1,000-calorie deficit by restricting food alone without overly depriving themselves and dipping below 1,200 calories. Exercise is critical in helping women increase their daily calorie burn, so they can create a weight-loss deficit. For significant weight loss, aim for 250 minutes of moderate-intensity exercise per week, according to the American College of Sports Medicine. This includes jogging, swimming, dancing or hiking.
A comprehensive strength-training routine performed a couple times per week helps you develop more lean muscle mass, which increases daily calorie burn too. While hip-directed exercises won’t burn fat in the area, they will develop the muscles that exist underneath so that when you lose pounds, you look taut and lean. Lunges, lateral leg extensions, deadlifts and squats all help strength the muscles of the hips. Include these moves along with chest, back, arm, shoulder and abdominal exercises to promote a healthy physique.
Remember Consistency Is Key
One thing you do want to keep in mind when you’re laser-focused slimming down: you want to be consistent when it comes to pursuing your goals, even if that means trying to lose hip fat.
“Just like everything else in life, consistency is key. If you don’t exercise your glutes, you’ll lose them. If you don’t eat healthy foods, it’ll catch up to you. If you don’t keep up your lymphatic massage, the cellulite has a higher chance of coming back,” Gentile says.
Bad weight takes time to put onand it takes time to drop off, too. So you’re going to want to be patient and push yourself. But it’s much easier than you may think to make healthy changes that will get you the results you want.
“I highly recommend finding an exercise program you enjoy doing. This will actually keep you excited to keep going back,” Bowmar says, “Finally, I recommend finding meals that you genuinely enjoy eating and eat those for a week, reducing the number of meals you have to come up with makes sticking to a diet that much easier.”
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Eat A Range Of Macros At Each Meal
Balancing meals and snacks to ensure they provide a carbohydrate, a protein and a healthy fat is a great way to slow down the release of glucose and therefore insulin release, shares Lisa. This means you’ll feel satisfied for longer, she adds.
Lisa recommends including the following foods in your diet if your aim is weight loss:
- yoghurt
- high fibre foods
- green tea.
None of these are essential – ultimately, weight loss is about achieving a sensible calorie deficit, but the above foods have particular nutrient-dense properties that will assist fat loss.
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How To Lose Belly Fat
This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.There are 14 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 16 testimonials and 93% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 959,182 times.
Belly fat can be unsightly and hard to get rid of, but it is an issue of more than just appearance. Carrying excessive weight in your midsection is risky, especially for men. A larger waist circumference puts you at a higher risk for a variety of chronic diseases including: diabetes, heart disease, sleep apnea and even certain cancers . You can reduce the amount of belly fat and the risks it poses by losing weight. Make a few dietary and lifestyle changes to help lose weight and support a healthy lifestyle.
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What Is Spot Reduction And Why Doesn’t It Work
Spot reduction is also called targeted fat loss, and it’s the idea that if you exercise a part of your body enough, you lose fat in that specific body part. For example, the idea that doing squats will reduce fat on your butt, or doing tricep dips will get rid of extra fat on your arms.
A ton of researchers have investigated over the years whether spot reduction actually works, and they’ve come to the general consensus that it doesn’t. This is mainly for two reasons. One, exercise alone won’t automatically make you lose weight — it all depends on your energy intake being lower than your energy burned. Furthermore, like I mentioned above we can’t really control which parts of our body lose weight first.
Sit-ups alone aren’t enough to get a six-pack.
In one study, abdominal exercise alone was not shown to reduce abdominal fat. Another study suggested that it doesn’t happen with upper-body resistance training either. And, we’re out of luck with the legs — a lower-body-focused training program reduced the overall body fat percentage of subjects in a third study, but not in the trained body segment. Several other researchers have come to the same conclusion — unfortunately, spot reduction is just not a real thing.
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Best Exercises For Hips And Thighs At Home:
Here we enlisted 15 easy and effective exercises to reduce hips and thighs with pictures. Lets have a look into them.
1. Standing Slow Side Kick:
Hips are supported many muscles that include glutes, quadriceps, hamstrings, to name a few. Standing slow sidekick is an exercise that helps you lose fat in thighs and hips and provides stability.
How To Do:
Read: Exercises For Tight Breast At Home
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Get A Big Booty By Working Out
A two-part exercise program is required to lose fat and build muscle. It includes resistance training and cardio. Cardio will help to burn calories and fat, while strength training will make your muscles. You will lose even more fat by increasing your metabolism.
Cardio exercise of long duration is not the best option for building muscle. Jacob Wilson, PhD., CSCS, director of the skeletal muscles and sports nutrition laboratory at Tampas Applied Science and Performance Institute, Tampa, Florida, says that too much cardio can reduce muscle gains.
First, cardio is a volume-intensive workout that can increase your recovery time from strength-training sessions. Building muscle is all about recovery.
Second, cardio exercise can cause physiological changes that may negate the weight loss you achieve lifting weights. Dr. Wilson also reports that cardio of moderate-intensity and long duration promotes fat loss over the long term.
Dr. Wilson recommends that sessions last 20 minutes or less. It is the time that results in the least amount of muscle loss. For these short workouts, you need to increase the intensity. Dr. Wilson found that sprints didnt only not break down muscle but increased muscle mass.
Interval sprints can be made running, biking, or rowing, as well as on an elliptical. After warming up, you can increase your speed to a sprint for 30-60 seconds. To recover:
Exercises To Reduce Hip Fat
You can lose hip fat the same way that you reduce fat around any part of your body- that is, by reducing your overall body fat. The focus should be on eating right and exercising so that you can lose body fat, along with which your stubborn hip fat will also reduce gradually. You can then start with exercises that can help in toning your hip muscles and giving your hips a more sculpted, leaner appearance. Here are a few exercises to burn hip fat that you can try at home!
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The Best Diet For Fat Loss
Just because the clock is ticking, doesnt mean its worth it to go on a crash diet some weird fad diet where you eat celery or potatoes for the next two weeks. Although these silly diets are marketed as the next best thing, all they really do is set you up for failure.
Even one day of restrictive dieting is a waste of time. Chances are youll miss out on vital nutrients and lose muscle mass anyway. And what happens after two weeks? You cant stay on that diet forever, so its back to old habits then poof, just like that, the weight is back.
Two weeks is actually plenty of time to put into action a sustainable eating plan that will keep you from storing excess fat in the future and for burning it off today.
A reasonable goal would be to create a deficit of 500 to 1,000 calories a day. That would be a 1 to 2 pound loss in weight by the end of the week.
The first source of calories to go should come from empty calorie foods like sugar and refined carbohydrates. Cutting out foods that increase your insulin hormone can keep your body from depositing fat in your stomach and hip area. Even traded those foods for fruit or whole grains can make a huge difference.
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You can further reduce calories by reducing portion sizes and by giving yourself time to digest, so you dont overeat.
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Finally, turn your exercise up a notch maybe even two.
Eat Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .
Whats more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (
Make an effort to consume high fiber foods every day. Excellent include:
- flax seeds
- blackberries
SUMMARY
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
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Your Stomach Fat Is Just Harder To Shift Factually
Explaining that “we all carry two fat cells in our body: alpha and beta,” Dr James described how these cells react differently to lipolysis. “Alpha cells respond better and accelerate the process, whereas beta cells dont respond as favourably and make it harder for to lose the fat,” the expert explains.
Because different areas of the body have different amounts of each of these cells – with some parts having a higher amount of alpha cells than beta, and vice versa – the areas with more beta fat cells will inevitably be more difficult to shed excess fat.
“When youre actively trying to lose fat, you may see changes on your legs, face and arms first because these areas have more alpha cells,” said Dr Luke. Conversely, he pointed to areas like the hips, thighs and belly as having more beta cells, therefore making them harder to lose weight from.
“To put it simply: its more difficult to shift belly fat because it has a higher amount of fat cells that dont respond as easily to the fat-breakdown process .”