How to lose thigh fat


Nowadays, as a result of unhealthy diet and lifestyle, many people have to face with obesity, some have belly fat or face fat, but many other have thigh fat, which affects directly their beauty. Learning how to lose thigh fat is an issue that gains a lot of attention from people, however, it will only be done effectively with a perfect combination of regular exercise and healthy diet by several simple ways below.

thigh fat

  1. Do squats

There are a lot of different squat exercises for your choice, but the basic idea is that: do this kind of exercise with your legs shoulder-width apart, make your bum lower down to the ground til your thighs are quite parallel with the ground. Keep and try to balance this position for at least three seconds before pushing up. In addition, you should try doing squat with an exercise ball, not only increase the intensity of the exercise, but also give you a nice back rub (Let’s place the ball against the wall with your lower back firmly pressed against the ball)

  1. Play sports

 Taking part in a sport club or playing with friends in free time can significantly make a difference in burning calories and fat as well. We will be more motivated to participate in sports for social and competitive purposes because we are considered to be more likely to play for the game and burn more calories than we are to give up when the workout becomes hard. However, if playing sports is not your hobby, but you still would like to work out in a group, let’s play with your friends and form a workout group.

  1. Walk when you can

 If you are free, let’s walk. Walking is regarded as an overlooked exercise. It varies differently among people, depending on your pace and weight, you may burn from 100 to 400 calories each hour walking.

  1. Take a rest

 With all kinds of exercises, you will certainly feel absolutely exhausted and worn out. Don’t worry! The great thing is that getting enough sleep will help you lose weight due to the fact that when you don’t sleep enough, your body will produce a hormone called “ghrelin” and prevent the producing another hormone called “leptin”, which signal when you are full  and ghrelin encourages and causes your bigger appetite as well.

  1. Eat healthier:

Let’s pay more attention to what you are going to consume to make you that you eat right. You should try to balance your meals with some suggested foods below:

  • Carbohydrates: Oats, whole-wheat products and unprocessed grains
  • Protein: lean meats (fish or poultry), nuts, beans, soy products
  • Fruits and vegetables: kale, blueberries and swiss chard are recommended
  • Dairy: stick to low-fat dairy products (yogurt).
  1. Ponder a low-calorie diet

 The low-cal diet will reduce your intake from 1,200 to 1,500 calories each day for women, especially those want to lose no more than 2 pounds a week. Let’s eat:

  • 35 to 60 grams of fat a
  • 170 – 240 grams of complex carbohydrates such as whole grains, vegetables and fruits
  • 55 – 95 grams of low-fat protein (meat, poultry, and fish)

These above are 6 simple tips that you may take up to lose thigh weight very quickly.



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