9 Easy Exercises to Lose Upper Thigh Fat in 7 Days at Home
Most people will first try using the leg press machine to lose their thigh fat. But the leg press machine is more designed to gain muscle and strength rather than slim your thighs. You need bigger movements that work multiple muscle groups like squats and lunges to tone and shape your thighs. Walking is better than nothing but there are much better ways to lose the fat on your thighs than that. Doing more High-Intensity Interval Training (HIIT) workouts is the most effective way to quickly burn fat throughout your body (11).
And we have fat all over our bodies. Personal trainer Ben Lauder-DykesCPT, 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. I know, not exactly what you want to hear there are no shortcuts, sry! But there are a few steps you can take to reduce bloat and inflammation and tone your legs while losing weight all over.
Here are a few key habits to consider. Salt makes your body retain excess water, and that causes bloat that can affect your whole body, hips and thighs included.
Per the American Heart Association's recommendationsmost people need 1, milligrams of sodium per day the upper limit is 2, milligrams —but many of us are getting way more than that. Cut back by limiting processed foods, like sauces, canned veggies, and soups, which are often loaded with sodium.
All of them—and potassium, in particular—compete with salt. Dark leafy greens, yogurt, and bananas are excellent sources of various how to get rid of air in the stomach of electrolytes.
Moskovitz says everyone should aim for nine servings of fruits and veggies every day: two to three half-cup servings of fruit, and the rest veggies one cup raw or one-half cup cooked. When your body transforms carbs into glycogen, they're stored along with water in your liver and muscle. That means the more carbs you eat, the more water your body stores.
She suggests getting a minimum of 75 to grams of carbs per day, although some people might need quite a bit more depending on their height, weight, and activity level. That said, there is such a thing as too much coffee. She suggests sticking to two cups per day max. It seems counterintuitive, but the less water you drink, the more your body holds onto it. It also helps curb your appetite, since dehydration mimics hunger.
A few drinks can sneakily add a whole lotta calories to your daily intake. Whether you go for light beer or a mixed drink, they can easily add up to at least to calories per beverage, according to the U. National Library of Medicine. In fact, a study from the journal Appetite found that moderate drinkers were 24 percent more likely to order something savory like salty fries, which may be the only edible item at your local dive bar, after drinking.
So, limiting how much and how often you consume booze can help with any weight loss goals you might have. Aerobic exercise is another way to flush out what tog for winter duvet salt and fluids, says Moskowitz.
The higher your calorie burn, the bigger calorie deficit you can create, and the more likely you are to lose weight—and reduce fat all over. Just remember: You have to stay hydrated. Keeping tabs on your diet also means planning your meals ahead of time as often as possible.
Pack every meal with fiber and protein to boost weight loss, since both macronutrients help keep you fuller on fewer calories. Proteinin particular, is essential for building the lean muscle that will make your legs look great. Moskovitz suggests trying for a total of 25 to 35 grams of fiber and 75 to grams of protein per day from veggies, fruits, whole grains, and lean meats. Target your thighs all over by doing curtsy lunges, sumo squats, and goblet squats. Focus on your inner and outer thighs with lateral lunges and band leg side raises; and hit your hamstrings with deadlifts, reverse leg curls, and bridges with hamstring curls.
Choose your favorite exercises from each group and complete each for eight to 12 reps at your maximum weight for a total of three to four sets. Ideally, try for two days of leg workouts each week, mixing multi-muscle compound movements think squats and lunges with more targeted exercises like bridges and hamstring curls.
Lauder-Dykes, who is a strength and conditioning coach and trainer at Fhitting Rooma high-intensity training studio in New York City, says the most important thing to do is switch up your moves. Some examples: Add front squats to your routine and you target your quads, while back squats work your glutes and hamstrings more. Focus on single-leg movements like lunges and split squats and your stability muscles, including your inner and outer thighs, will fire up to keep you steady, Lauder-Dykes says.
To get more bang for your buck in a shorter amount of time, combine strength training and weight lifting with HIITsays Lauder-Dykes—it'll help you burn extra calories and create a calorie deficit, which is required to lose fat, he adds.
Look, you can't get rid of stress completely, but you should find your own personal methods to help minimize it. Need some ideas? Not getting enough sleep can trigger you to make unhealthy food choices, says Dr. Fitch, who recommends getting at least seven and a half hours a night. The next day you are hungrier, and usually, for carbohydrates and fat," she previously told WH.
Going through a full sleep cycle every night also promotes calorie-burning win! Fitch says. Weight Loss. United States. Type keyword s to search. Today's Top Stories. Spicy Chocolate-Dipped Clementines Recipes.
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Best Exercise for Fat Loss
Sep 21, · Foot claps are another effective exercise that helps to lose thigh fat in 3 days. The exercise helps to tone your whole legs. It is also one of the simplest exercises to lose upper thigh fat that you can perform. Follow the guide below to include foot claps in your daily routine. Jun 03, · Easy workout and exercise to lose thigh fat, lose leg fat, lose calf fat and get slim thighs and slim legs. Get toned legs. Thigh slimming exercises. Full b Author: Beauty recipes. Feb 17, · You can do as much exercise as you want, but you won't lose thigh and glute fat if your diet isn't on point. Invest in a good fitness tracker and keep your calorie intake below your calorie expenditure. This calorie deficit causes your body to tap into fat stores for energy. But don't go too low.
Some parts of your body tend to lose muscle tone faster than others. Your thighs are one of those areas. Luckily, there are exercises to lose upper thigh fat that can be done at home or the gym. Most can be easily incorporated into your workout routine without any difficulty. These exercises not only slim your thighs, but also help strengthen your legs, work out other parts of your body, and create a better overall physique.
Lunges are great because they work out several areas of your lower body as well as strengthen your joints. They are often incorporated into exercise regimes because they are a very versatile exercise. Stand with your legs together. Step forward with one leg. Bend both your knees while lowering your hips until knees are bent to a 90 degrees angle.
Pull back leg forward and return to starting position. Switch legs, stepping forward with the opposite leg. Do 10 reps for 3 sets. Climbing stairs does wonders for your lower body, including your thighs. It is great for strengthening your legs, toning your thighs and buttocks, burning fat, and increasing your heart beat.
An effective cardio workout, the key points of this exercise is to take your time, watch your step, understand you can accomplish the same task on an incline on a treadmill, and wear the proper shoes. Want to know how to lose upper thigh fat? Try seated leg raises. This exercise works great for the front of your thighs, but is good for strengthening your joints as well.
Sit on a chair with arm rests. Place your feet on the ground, keeping your knees at a degree angle. Place your hands on the arm rests to balance yourself. Exhale out, lift your legs, and extend it out. Hold the position for second, breathing in and out normally as you do.
Inhale as you lower your legs. Repeat 10 times for 3 reps. This exercise can be done at home or at the gym. It is designed to burn fat while slimming your inner upper thighs. Sit on chair with knees bent and feet on the ground. Place a pillow between your knees and thighs. Take a deep breath and then exhale as you squeeze the pillow as hard as you can between your thighs.
Hold the squeeze for seconds, breathing in and out normally. Release and inhale. Repeat times. Squats are a whole-body exercise that also targets your upper thighs. It uses your own body weight as a resistance that makes your muscles work hard and burn fat. A basic squat can be done anywhere, which makes it an ideal exercise when on travel. Stand with your feet at shoulder width apart. Bending at the knee, slowly lowering your upper body down into a sitting position as if you are going to squat on a low stool.
Keep your back straight, abdomen pulled in and your arms straight forward for balance. You want your knees positioned above your ankles. You have gone low enough when your thighs are lined up parallel to the ground. Slowly raise your body back up until you are standing again.
Repeat times for reps. This is another exercise that is great when you are on the road. It can be done anywhere, indoors or outdoors, as long as you have a sturdy wall to lean on.
Do a wall sit or two. Find a sturdy wall and sit with your back and head against it. Position yourself so that your feet are shoulder width apart. Slide down the wall until your body is in the squatting position and your thighs are lined up parallel to the floor.
Hold seconds. Rise to standing. Increase holding times as you increase strength. Ball squats require an exercise ball that has been inflated and as you get stronger you can add hand weights.
It is an effective exercise to increase leg strength and tone your thighs and buttocks. Stand with your feet about shoulder width apart.
Lean against an exercise ball, placing it between your lower back and the wall. Bending at the knees, lowering your body inches. Hold seconds and then lift back up. Repeat 6 times, eventually 12 times, for 2 reps. You can add hand weights as you grow stronger. Stand holding a chair with your hand. Keep your feet together and your back straight.
Slowly lift your left leg outward to the left, in a sweeping motion. Lift as high as you can, stretching it as you do. Be careful not to lift too high and overstretch your muscles. Let leg slowly return to original position. Repeat 10 times. Turn, switch sides and repeat on other side for 10 times. Do 3 reps on each side. If you need to lose weight, then you need to cut calories from your diet.
The best way to do this is to cut — calories from your daily intake. This equates to 3, calories a week, which is equivalent to one pound. Add this to the calories you are burning while exercising and it makes quite a difference. It is recommended you eat an average of 30 grams of daily fiber. Most foods high in fiber are also high in nutrients yet low in fat.
Fiber-rich foods include vegetables, fruit, legumes and whole grains. These foods also make you feel full faster and longer.
On average, only percent of your dietary daily calorie intake should be fat. Of the fat calories you eat, you should try and get them from good sources like unsaturated fats like olive and canola oils, avocados, nuts and seeds. Keep saturated fats to a minimum. Last Updated 30 April, Exercises to Lose Upper Thigh Fat 1. Lunges Lunges are great because they work out several areas of your lower body as well as strengthen your joints. Climb Stairs Climbing stairs does wonders for your lower body, including your thighs.
Seated Leg Raises Want to know how to lose upper thigh fat? Pillow Squeeze This exercise can be done at home or at the gym. Squats Squats are a whole-body exercise that also targets your upper thighs. Wall Sit This is another exercise that is great when you are on the road. Ball Squat Ball squats require an exercise ball that has been inflated and as you get stronger you can add hand weights. Outer Thigh Kick Stretch Stand holding a chair with your hand. Dietary Changes to Make There is not only one way on how to lose upper thigh fat.
Changes to your diet can help as well. Cut Calories If you need to lose weight, then you need to cut calories from your diet. Eat Fiber It is recommended you eat an average of 30 grams of daily fiber.
Limit Fat Intake On average, only percent of your dietary daily calorie intake should be fat.