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How to Lose Thigh Fat Fast

How to Lose Thigh Fat Fast
Thigh fat can be one of the more stubborn types of fat to lose, but there are several ways that you can lose thigh fat and stay thin. The hard part of losing thigh fat is the fact that you can't specifically target it; you need to actually lose fat all over your body in order to lose it in your thighs. But, there are diets like the HCG diet that can help you achieve your goal faster by helping you lose a large amount of weight in a short period of time, and after the diet has been finished you can start implementing some of the tips in this article to help you achieve your goals. If you have struggled with weight loss you may want to give the HCG diet a try, but here are some other tips that you can try as well to help you lose weight around the thighs and the rest of your body.

Avoid drinks with sugar and sweetened drinks

One major source of thigh fat is artificially sweetened drinks, and if you can eliminate these from your diet you will find that you will very likely start to lose weight. Sweetened drinks can account for several hundred excess calories per week in your diet, and simply replacing them with unsweetened carbonated water, plain water, or Stevia sweetened drinks can make a major difference. Remember that thigh fat is simply excess fat that often is the result of a diet that is high in carbohydrates. Of course sugar drinks are the only source of excess calories, you will also want to eliminate carbs from bread and starches as much as possible, and in general limit your carbohydrate intake, but sweetened drinks are certainly one of the easiest sources of carbs to get rid of.

Get most of your calories from fruits, vegetables and protein

One of the best ways to lose fat all throughout your body is to get most of your daily calories from fruits, vegetables and protein. It seems simple enough but it can be very easy to neglect doing this, especially with the wide availability of carbohydrate rich foods. The truth of the matter is that you can virtually eliminate most grains and starches from your diet and still be perfectly healthy, and if you get your daily carbs from higher quality natural sources like vegetables and fruits you won't put on the weight that you would with grains. Also, vegetables, protein and fruit stabilize your blood sugar and keep you more satiated throughout the day than processed foods and junk foods. Stick to these sources of food as much as you can, and organic is always better whenever you can find it.

Exercise, but don't overdo it

Exercise is definitely important for losing thigh fat, and you should definitely do leg exercise to help tone legs and increase your muscle mass, but you don't need to overdo exercise to get the results that you want. Short bursts of exercise known as high intensity interval training (HIIT), has been proven to be one of the best ways to lose weight and increase your metabolism, and these workouts only take around 20 to 30 minutes maximum per day or less. You can find information on our blog about high intensity interval training with a search, but it is a very simple form of exercise that can help you lose weight by improving your metabolism for several hours after the workout is over. This type of exercise also helps your body release HGH, which is also important for muscle growth and fat loss.

Keep a jump rope nearby

Jumping rope is one of the best workouts you can do to tone your legs and get in shape, and it's an easy and portable workout that you can bring almost anywhere. Keep a jump rope with you and if you haven't learned how to jump rope, take a few lessons at a local gym or Crossfit affiliate. You'll find that it is by far one of the fastest and easiest ways to get in shape, and just 10 to 12 minutes of jumping rope can end up being a very effective workout. The difficult doubleunders are even better if your skill progresses to that level, and if you do two 10 minute sessions of jump rope per day, you will burn over 1,000 calories per week, so it is definitely one of the best and most convenient thigh workouts that you can do.

Use the incline on the treadmill

If you use a treadmill regularly, or elliptical machine, increase the incline to as high of a level as you can. The incline targets fat around the thighs because it increases the resistance during your workout, and you will end up building more muscle in your thighs as a result of this. Also, the extra resistance results in a natural release of HGH which can help you lose fat all throughout your body. The incline helps you tone your entire body including your hamstrings, thighs, glutes and more, and as a result you will be stronger and more defined. If you perform some type of interval training using at least a small incline it is even better, and you will find that you won't be putting on much weight if you do this type of exercise on a regular basis.

Exercise whenever you can

Another way to keep thigh fat off is to get in exercise at any opportunity. This includes taking the stairs, walking or biking whenever possible, and making sure that you are getting a consistent amount of exercise on a weekly basis. Every little bit counts, and you will find that if you are consistent with your exercise habits that it will be much more difficult to gain weight. Making just one small change such as biking to work or walking can end up helping you burn several hundred calories per week, and that can quickly add up over time. Also, walking and biking both help to tone your thighs and build muscle. If you have a sedentary job it is even more important that you are active, and you should take the time to walk and stand up every hour or so, as studies have now shown that sitting down for too long is dangerous for your health.

Don't skip breakfast

If you skip breakfast you are much more likely to overeat at later meals, and several studies have found that people who eat breakfast are more likely to have a normal BMI and eat fewer calories. Eating a breakfast that is high in protein and natural carbs and fat will help you through the day and give you enough energy to avoid the midday slump that can lead to overeating later on. Breakfast helps to stabilize your blood sugar and keeps your metabolism going as well. If your body is trained to starve during the initial part of the day, your metabolism will start to slow down over time, and it can become a source of weight gain. You don't have to force breakfast; if you aren't hungry first thing in the morning you can wait for a while, but you should eventually eat a meal as soon as you feel hungry. Once you get into the habit of eating in the morning you will also be hungrier when you wake up as your body and metabolism will start to adjust.

About the author

Dr. Constance Odom, MD

4 min read