Historically, cave-dwelling women could survive droughts, cold, and famine due to this thigh fat storage. In addition, childbirth and breastfeeding babies during famine, cold, and drought were made more manageable. One thousand calories per day are needed during pregnancy and breastfeeding if the body must be at its optimum.
So have you ever tried searching on google for how to lose thigh fat overnight or in 7 days? Or do you want to know what other people think about how to lose thigh fat in the shortest time possible? Probably you would love to understand the cause of thigh fat, then sit tight and read to the end. This post on how to lose thigh fat is your honest guide.
If you have searched online, you are not alone. Many people have searched for solutions to thigh fat every day, week, month, and year. Hey! I did my research, studied journals, and spoke with the experts on the topic. Before menopause, some women’s bodies store excess fat mainly in the thigh area, giving them what we now know as the “pear-shaped” body.
Before we proceed, Let’s get some solid footing: please scrap the idea of spot-reduction. Also, a myth compares losing overall body fat vs. targeting spot reduction on areas like the thighs, back, love handles, hips, and buttocks. It does not work; neither does it help your health. Nevertheless, regular exercise, healthy eating can help get you to your destination.
It is easy to understand why anyone would want to tone or firm up the thighs. You desire to showcase those legs, especially if the weather is hot, or you want to look luscious in a bum-short and a boyfriend shirt. But you can’t because you have thigh fat, which sometimes comes with the added disadvantage of cellulite.
Personal trainer Ben Lauder-Dykes, CPT, agrees, adding that “losing fat (in general) comes down to creating a calorie deficit for weight loss. And as you lose fat, you can strengthen and shape your body and build muscle in a particular area you desire via exercise”.
Even so, having thigh fat is healthy. If you’re ready to tone things up, we’ve got you covered. Here’s how to lose inner thigh fat healthily and sustainably.
Never forget that fat is imperative for sustaining life and protecting your essential organs. Notwithstanding, genetics plus other factors determine how and where your fat is stored.
As a result, if you discover you are packing extra weight in the thigh area, that’s just how your body functions. It is what it is. Most times, most ladies want to lose thigh fat at the speed of light but, we forget it didn’t get there the same way. It was a gradual build-up over months. The truth is, there is nothing you can do to reduce thigh fat. Losing weight is a full-body process. Eat healthily, and exercise is your body’s surest way to lose body fat overall.
Toning your fat in the thigh can be challenging especially, on individuals with cellulite issues. Excessive daily consumption of carbs increases your chances of gaining extra pounds. In essence, your total diet contributes to the looks of your body structure.
Science believes as a lady grows older, the thighs go through some changes as well. With some individuals, the concern is how to tone the thighs to a firm look, while other individual’s problems would be how to lose thigh fat completely. By changing certain habits and using specialized exercises, you are on the way to sculpting and toning your thighs as in your personal goals.
Before we delve into the steps to firmer thighs, let us look at the causes of thigh fat. We are starting with examining the ever-popular cellulite.
What Are the Causes of Cellulite?
According to Healthline, ‘cellulite is the dimpled-looking skin that commonly occurs in the thigh region. It forms when fatty tissue deep in the skin pushes up against connective tissue. This issue occurs in estimated that 85 percent of all women 21 years and older have cellulite.
It is not as common in men. Cellulite can develop on the thighs because the area naturally has more fatty tissue. There are other risk factors of developing cellulite which includes:
- Estrogen levels.
- Age Issues.
- Tissue Inflammation.
- Family History.
- Increase in fatty tissue caused by weight gain.
- Collagen Loss.
- Poor Blood circulation (a common issue in the legs).
- Poor lymphatic drainage.
- Thinning epidermis (outer layer of skin)
Cellulite is created when fat finds its way through tiny holes in the connective tissue, the thick web of interwoven fibers right under your skin. As regards your overall health, there’s nothing unhealthy about having cellulite. But it is easy to see why we all wish they would reduce in an appearance on the thighs.
So Why Do Women Gain Fat on Their Thighs?
What causes thigh fat? For women above thirty, the primary cause behind weight gain in the thighs is the hormone estrogen. This hormone is involved in the increase of fat cells in women. The hormone tends to cause the deposit of fat around the buttocks, hip, and thigh areas.
Here is a fun fact: the size of body fat cells increases at a higher rate in women than in men starting from the age of eight. This is due to the onset of puberty and its attendant changes.
Sadly, though estrogen levels begin to dip once you hit menopause, metabolism also begins to slow with age. In addition to this, lower estrogen levels lead to a reduction in collagen production. This is vital to skin elasticity. This ultimately leads to a loss of skin elasticity; thus, you also have the perfect excuse for cellulite.
Another culprit to thigh fat is total body fat percentage and genetics. Due to your gene, your body prefers to store fat on the thighs and lower body.
Easy Changes to Implement to Lose Thigh Fat.
We have established why fat gets stored in the thigh. Also, extra fat gets stored in the thighs when the body changes starch or carbohydrates into glycogen. Hence, you should eat more protein and low-carb foods.
To lose thigh fat, try out these Nine steps and some of the exercises listed here.
- Eat foods rich in Fibre and Protein.
Like I mentioned earlier, eat more protein-rich foods. Protein and fiber-rich foods help in losing thigh fat. Aside from thigh fat loss, eating proteins and fiber-rich foods is excellent for building the body muscles and eliminating waste. These food types should be included in your daily meal. Having them as part of your diet means you stay healthy and look smart.
- Reduce your intake of carbs and eliminate refined carbs (Eat mostly low-carb diets).
Carbohydrates are an excellent culprit for weight gain, especially around the thighs. To lose thigh fat, you need to eliminate refined carbs from your diet and reduce your intake of natural carbohydrates. Right? You can’t completely eradicate carbs from your diet but, you can practice portion control even with natural carbs. Better still, go for low-carb diets as they help in burning extra fat.
These are excellent sources of carbohydrates: Whole grains, leafy green vegetables, unprocessed cheese, yams, and brown rice.
- Intentionally drink enough water.
Sometimes we forget to drink water daily. We assume because we are not thirsty, we don’t need water. However, water is therapeutic; the importance of water to the entire body cannot be overemphasized. Start your day each day with a glass of water. Take water 30 minutes before your meals to help in losing thigh fat.
After and during your exercises, you’re expected to drink enough water. Besides, quenching your thirst helps to keep you hydrated. Drink at least eight full glasses of water consciously every day. This would help reduce your calorie intake, which in turn will help you to lose weight faster.
- Design a healthy meal plan, stick to it, and keep track.
You have set your goal and the goal you must work to achieve. To succeed in toning your thigh fat, be prepared to stick to your diet. Watch what you eat, portion control, and track your meals daily.
Having a meal plan is an easy way to help you stay focused on your goals. Seek the help of a dietician if you need help drawing out your meal plan.
- Engage in 5 to 30 minutes of exercise daily or increase your activity levels.
To lose thigh fat, change any sedentary lifestyle. As this caption states, you only need around 5 to 30 minutes of exercise in a day. Performs legs or thigh engaging routine. Where you can’t access a gym, engage in planks, squats, walking, or jogging. Don’t sit for too long during the day.
- Reduce calorie intake.
This is one rule you can’t ignore. You can’t keep loading in what you are trying to get rid of. This is the most imperative process for fat burning. Suppose you do not engage in a calorie reduction. You won’t ever lose thigh fat.
Research high-calorie food and reduce them in your diet. Again check with your dietician to ascertain how much calorie is essential per day based on your BMI.
Some foods low in calories: Whole grains, fiber-rich foods, eggs, oats, beetroots, apples. Also, eat foods rich in folate, iron, and magnesium, like whole grains.
- Engage in Cardiovascular exercises.
Aerobic exercises like running, swimming, cycling are great ways of toning thigh fat. The fact is, if you use up more calories, the more calorie deficit you create in your body. The more likely you are to lose body weight overall and reduce your thigh fat.
- Reduce Salt Intake.
Too much salt does no good to the body. Aside, trying to lose thigh fat, it harms. According to research, salt aids your body in retaining excess water. It tends to cause bloat that leads to fat storage in the hips and thighs.
- Use these Exercises- Planks, Squats, and Lunges
To lose thigh fat, you can’t do without thigh-engaging exercises but to speed up results you need those exercises along with a shapewear. Squats, planks, and squats are recommended leg exercises. They increase the burning of thigh fat. Though there are numerous others, these are the popular exercises—research on YouTube for some activities that engage the thigh muscles and get busy with the practices.