The Fast Way To Lose Thigh And Belly Fat
Getting rid of fat in the thighs and belly is a concern for many woman as fat commonly accumulates in those areas. While crash diets and extreme exercise programs can make you lose weight quickly, they are not healthy and can lead to weight gain once you resume your normal routine. Trim the thighs and belly safely and effectively with a comprehensive weight loss plan, then target them for toning.
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The Best Diet To Help You Lose Thigh Fat
In short, focus on eating a sensible diet full of fruits, vegetables, whole grains and lean proteins. You also want to balance maintaining a reasonable calorie deficit to promote weight loss without starving yourself.
To do this, dietitians recommend cutting out about 500 calories per day from your daily intake through diet and exercise. Doing so sets you up to lose about 1 pound per week, which is a highly sustainable rate of weight loss.Ready to learn our best tips for weight loss in your thighs? Take a look at the 10 Diet Tips we compiled for losing weight and getting rid of thigh fat.
Remember:
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Turn Off The Late Show After The Monologue
Or skip your favorite early-morning showwhatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blooda problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.
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Join The Magic Circle
The Pilates ring is not called the ‘magic circle’ for nothing. This inexpensive bit of kit adds resistance that works your inner thighs when placed between your legs, and blasts fat fast from the outer thighs when placed outside the legs. Try this quick 10-minute Pilates ring workout with The Balanced Life Pilates teacher Robin Long.
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Avoid Eating After Dinner
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.
Eat This, Not That!
Replace Cardio With Hiit
“Slow, steady cardiothink long jogswill have you going nowhereslowly,” says Noah Neiman, co-founder of Rumble-Boxing in New York City. “It’s one of the most over-used and least efficient ways to lose weight.”
Neiman suggests trading in your long jogs for some harder, more aggressively paced intervalsalso known as high-intensity interval training , a type of training that gets and keeps your heart rate up to burn more fat in less time. The way it works is you push your body to its maximum for 20 to 30 seconds of an exercise , then rest or do a less intense version of that exercise for one to two times that amount, and then keep repeating this pattern for 20 minutes. See ya, squishy sides!
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How To Lose Belly Fat: Stop With The Crunches And Change Your Diet Instead
Want to get rid of fat from your thighs, belly, hips or arms? It’s not as easy as exercising those parts of your body.
You can’t lose weight on a specific part of your body.
If you’ve ever done thousands of crunches in an attempt to lose a little belly fat, you’re not alone. Body insecurity is real, and lots of people face pressure to have a flatter stomach, thinner thighs or tighter triceps. But is it really possible to “target” specific body parts to lose weight?
No matter how much we want it to be true, it turns out that the idea of spot reduction — training a specific part of your body to lose fat there — is a myth. We all carry fat in different parts of our bodies, and while you can lose weight through careful attention to a myriad of factors, there’s no quick fix. Read on for all the answers to the questions you have about fat distribution, fat loss and spot reduction.
How To Lose Thigh Fat With Resistance Exercises
After you have started to get slim thighs via cardio, the next step is working on reshaping your thigh muscles via resistance exercises. Try adding this thigh slimming resistance routine 2-3 times week.Exercise 1: Skater Lunges
This move focuses on toning your inner thigh muscles while burning off that jiggly bulge on the outer thighs and butt and help with weight loss.
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Have Breakfast Every Day
Research from Harvard and Bostons Childrens Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who dont. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so youre less likely to overeat throughout the reminder of the day.
Dont Forget About Hiit Exercises
To get more bang for your buck in a shorter amount of time, combine strength training and weight lifting with HIIT, says Lauder-Dykesit’ll help you burn extra calories and create a calorie deficit, which is required to lose fat, he adds.
This also helps to increase energy burned at rest and better performance, so you can go at higher efforts and intensities, and be able to sustain it for a longer period of time. That blend of strength and interval work leads to an even higher calorie burnwithout actually having to work out more.
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What Can You Eat
Each volunteer was encouraged to measure portions based on the size of their hands.
Aim for a daily intake of:
- Three fist-sized servings of carbs
- Two palm-sized servings of lean protein
- Two cupped handfuls of vegetables or salad
- Two fist-sized servings of fruit
- Two servings of fat or oil covering the tip of your thumb.
You can also have 200ml/ pint of milk, or two 125g pots of natural or low-calorie yoghurt.
Generally, you can eat your usual foods, so long as you reduce the portion size. Avoid or limit sugary and high-fat foods, such as fast foods.
The speed of waist reduction varies from person to person, so even if you reduce your calorie intake by the suggested amount, your results may differ.
As time passes you will lose weight and you’ll need to recalculate your calorie requirement. At your new weight you’ll find your daily requirement has dropped. So you need to drop again to keep 500 calories below your daily requirement. By recalculating you will keep losing 1lb a week.
Avoid Exercises That Can Make Your Inner Thighs Bigger
I see a lot of women that are trying to lose fat from their thighs doing precisely what they should not in term of workouts.
Working to substantially increase muscle size on your thighs will ultimately make your legs looks biggerwhich is not your goal.
Again, there is nothing wrong with increasing muscle size on your legs by lifting heavy weights for example, but this will not get rid of the fat on your thighs.
2.1 SKIP CERTAIN TYPES OF RESISTANCE TRAINING THAT CAN MAKE YOUR THIGHS BIGGER
I see a lot of women targeting their inner thighs with resistance training . Unfortunately, this wont slim down your inner thigh area.
It will focus on working that inner thigh muscle and may make it bigger in size, but it wont get rid of the fat.
In fact, it could just make this area end up looking bigger. If you add some muscle but dont really lose fat then youll end up wondering why your legs are getting bigger from working out.
In addition, unless you want to make your thighs bigger, I would avoid workouts that heavily target your quads, such as the following:
EXERCISES THAT MIGHT MAKE YOUR THIGHS BIGGER:
- Squats and all squat variations
- Lunges
- CrossFit
- HIIT routines that heavily target your legs
Dont get me wrong these are awesome workouts but I know that a lot of women actually have issues with muscular thighs and that is what we are trying to avoid here.
2.2 AVOID SOME TYPES OF CARDIO THAT CAN BULK UP YOUR THIGHS
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Join Social Groups That Support Fitness
Sometimes in order to achieve a particular task, you need to surround yourself with people with similar goals.
The same goes for losing weight. Surround yourself with people that will inspire you and ensure you dont lose track of the weight loss journey.
Before you know, you will get used to eating right and healthy habits. Thus, you will have reduced thigh fat
Add Some Acidic Foods
Don’t buy your tickets to Bonnaroo just yet the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.
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Swap Carbs For Proteins
“Although there is no magic cure for getting rid of belly fat, eating adequate protein and cutting down on refined high glycemic carbs can help,” says , a New York City-based registered dietitian. “Protein helps keep you feeling full longer and the body burns more calories breaking them down compared with carbs and fat. Lastly, protein doesn’t cause insulin spikes like refined carbs do. High levels of insulin have been linked to more belly fatand this is especially true as we get older,” says McKittrick. Swap white toast for greens or fruit salad at brunch, pick Greek yogurt over a bagel for breakfast when you’re dining out, and opt for grilled chicken or fish instead of a pasta dish.
Train Multiple Exercise Groups
“It’s best to do moves that incorporate multiple muscle groups since you can’t really spot train one specific problem area,” says Physique 57 co-founder Tanya Becker. “Barre exercises are highly effective since your body becomes the machinery and your muscles have to work together to support your balance at the barre.” Becker also notes that it’s important to combine sprints that incorporate cardio, as well as strength training. “This combination yields quick results when you’re trying to trim and tone all of your muscles.”
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Exercises To Lose Legs Fat
This section will be split into two parts.
Exercising to lose weight in your legs, or anywhere at all, is not just about the workouts. It is more about how it is done.
The first part of this exercise dichotomy is cardio.
It is a great way to get rid of excess salt and fluids. The other one has targeted exercises. These workouts will aim specifically at the legs.
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Monitor Your Fiber Intake
Pay attention to how much fiber you’re consuming it’s amazing for satiety and important for gut health and optimal digestion. Murdock does issue a note of caution: “If you’re eating a high fiber diet without drinking a lot of water, you’ll become gassy and you’ll notice bloating, which looks a lot like fat but isn’t. I speak from fiber experience. It doesn’t stop me from eating it, but it does stop me from freaking out when I bloat.”
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