How do you lose upper thigh fat? Exercise such as lunges, swimming, and squats with the right food is one of the safest ways to reduce leg fat, including your overall body fat.
Is losing thigh fat possible? Yes, in this article, we listed how you can tone your leg muscles and reduce thigh fat, using the following effective exercise and the right food.
1. Squat exercise
Squat exercise help shed excess inner thigh fat and make your butts bigger. How many squats to do a day to get a bigger bum? Experts recommend doing 15 or 20 squats per day, three to four times a week.
How to squat correctly? Stand comfortably while pointing your fingers out with your hip-width apart. Tighten your abs to contract your deep abdominal muscles and squat down while pressing your butt back slightly. Keep your knees in line with the toes to avoid putting too much pressure on them. Go slowly and move up. Repeat for three sets of 10 to 15 reps.
2. Lunges exercise
What is the fastest way to lose thigh fat? Lunges exercise helps tone the inner thigh muscles and also improving your overall body. If you do lunges regularly, like three to four times a week, you’ll notice significant results in your body’s shape.
3. Eat more protein and fiber.
If you want to shed excess inner thigh fat, consume food that is high in protein. Aim for a daily protein consumption between 1.8 and 2.1 grams of protein per kilogram. You will feel more satisfied, so you will not eat as much. Protein speeds up your metabolism, regulating hormones, therefore, burning more fat. High-fiber foods take longer to digest, making you feel fuller for longer, preventing you from binge eating.
If you want to consume more protein and fiber, choose the following foods such as:
4. Reduce your consumption of carbohydrates
Why should you eat fewer carbs? Researches reveal that low carb intakes can decrease appetite, resulting in fewer calories and weight loss more quickly. Consuming fewer carbohydrates will help you slim down your thighs. Cut down your carbs to around 50–100 grams per day, and this range may be useful if you want to lose your legs weight. Try to replace carbohydrates with protein, vegetables, and healthy fats.
5. Jump rope workout
Jumping rope speeds up your fat-burning metabolism and reduces your belly and thighs fat. Twenty minutes of jump rope a day, three times a week, will burn more calories to tone your muscles.
6. Reduce your salt intake
Excess salt consumption makes the body retain water, which causes bloating to affect your entire body and thighs. Cut down on salty foods, and you slim down your inner thighs.
7. Jumping jacks
Jumping jacks increase your heart rate and help you burn all body fat quickly, including your thighs and belly fat, mostly due to its high intensity and the vast amount of calories burned.
8. Drink plenty of water
Taking only a couple of glasses of water before a meal can help you lose weight. Water fills your stomach, which leads to a spontaneous reduction in calorie intake. Water increases your metabolism speed, improves digestion, and the fat burning function of your body.