How to get rid of thigh fat – Everyone wants to have slim and formed thighs and legs. However, the thigh fat often appears as inevitable. The problem of the buildup of the thigh fat a lot more happens in women. Although there is also a man who experienced it.
Starting from birth until the age of six years, the number and size of fat cells continue to increase in both men and women. This makes the body fat in proportional figures.
However, as you get older the hormones in the body trigger the fat to accumulate on the thighs, hips, and buttocks for women, and stomach for men. Throughout her life, women have a higher body fat percentage.
One of these is because, after the age of eight years old, girls are starting to get an extra fat mass in greater quantities when compared to boys. This acceleration is indicated by changes in hormone levels in women.
Other unpleasant experience, experienced by women with big thighs is cellulite, which make the skin on your thighs look saggy. This occurs because the stored excess fat encourages the connective tissues under the skin.
Read also: What You Need to Get Rid Cellulite?
In men, cellulite is not too noticeable because most appear on the waist or abdomen. However, there are many ways to minimize fat on the thighs. What to do?
How to get rid of thigh fat
Hydrate the body.
Fist step how to get rid of thigh fat is hydrate the body. Drink plenty of water not only keep someone away from dehydration, but can also help reduce body fat. This is because water can cleanse the body of harmful toxins and delivers nutrients to the cells of the body.
In order to have a beautiful thighs, drink seven to eight glasses a day, avoid soda, energy drinks, juice or concentrated because high calories and contain a lot of sugar.
Drink a glass of water 30 minutes before a meal, because it will make the stomach feel full and minimize hunger. Not only reduce the thigh fat, this trick also can help lose weight.
Trim the simple carbohydrates.
Simple carbohydrates are not good for the body because it is low in fiber and quickly digested. So that can cause a spike in blood sugar levels and make a person eat a lot.
On the other hand, the consumption of complex carbohydrates is very good for the body, because the body is digested more slowly and make us full longer. Some examples of complex carbohydrates, including whole grain, red rice, oats, and others.
Eat vegetables and fruits.
Vegetable and fruit are considered the best food because it can help reduce thigh fat because they are both low in calories. Consuming vegetables and fruit in a large portion of the body isn’t going to get fatter, but make us longer satiety.
Try eating fresh fruit and vegetable by adding it to the soup or salad rather than consuming them with dressings or sauces.
Increase your intake of protein.
Proteins are the macronutrient that can make us longer satiety and contains fewer calories. This way could easily help us burn thigh or overall fat.
According to a study from the American Journal of Clinical Nutrition, the people who run a high-protein diet tend to feel full longer. In addition, consuming foods with high protein can also help shape muscle mass which is essential for the formation of the thighs.
Eat more omega 3 fatty acids.
Omega 3 fatty acids found in some foods, such as salmon, mackerel, and others. Fatty acids are needed for the body to smooth tissues and the skin. Cellulite on the thighs can also be broken down with the help of antioxidants contained in the fish.
Furthermore, omega 3 fatty acids can also repair skin tissue. Make sure, you consume it 4-5 servings per week to reduce cellulite.
Reduce your intake of salt.
Excess salt consumption will cause excess water that meets the abdomen, waist and thighs. The more salt that is consumed, the more water stored in the body instead of flowing to the kidneys. This condition can cause hypertension.
According to the American Heart Association, everyone needs 2,300 mg of sodium per day and consume it in excess can damage the system in the body.
Walk on the treadmill.
Walking can help burn the body’s calories. You can get started by walking at normal speed, but make sure there’s extra strengtht in every step. When you’ve started to get used to walking, the speed will continue to grow and put pressure on the thighs and are able to burn fat.
Try to walk at least 30 minutes per day.
Squat.
The squat is the kind of exercise that is perfect for those who have excess body weight in the thighs, waist and buttocks. Squat helps form the muscle mass and can shrink the thighs.
In addition, the squat can also reduce cellulite when combined with a healthy eating pattern. Remember that the more calories burned, the more fat is eliminated from the body.
Jump rope.
According to the American Council on Exercise, eliminating the fat on just one area of the body was impossible. You have to reduce your overall body fat. Well, jump rope exercise can help to lose weight in general and cut the fat on the thighs.
This exercise was able to increase muscle endurance and slowly you will see changes in the shape of the foot.
Running.
The run was able to burn a lot of calories and help shrink the thighs. However, if you just ran 1-2 day and are absent for a week, and start it again for a few days, the results you get are not necessarily maximal.
You must run the routine with a moderate speed to burn fat effectively. Try running at least 30 minutes each day.
Cycling.
Cycling is a cardiovascular exercise that could reduce body fat overall, including thigh fat. However, the effectiveness of the cycling exercise and intensity depend on the weight of each.
Yoga.
Some yoga poses can help trim the size of the thighs. Like the warrior pose, crescent lunge, goddess pose, side lunge poses, eagle pose, aeroplane, dancer pose, and the chair pose.
Yoga movement that forced someone to have balance on one leg will test the strength of your thighs. However, yoga does not directly target the thigh fat, but overall fat.
Thank you very much for reading How to get rid of thigh fat, hopefully useful. Other interesting tips is to take the stairs rather than using an escalator or elevator. Recorded food intake can also measure the eating habit. Be sure to avoid consumption of fatty foods, such as cupcake, hot dogs, burgers, and more. You must also have sufficient sleep every day in order to attempt weight loss becomes maximum.
