How can i lose thigh fat

Calcium is essential for encouraging muscle contraction, which promotes muscle growth. Fortunately, for those who need to shed fat on their legs, calcium-rich foods can also help them feel the burn; research published by the American Diabetes Association reveals that increasing calcium intake promoted fat loss among overweight diabetic study subjects on a calorie-restricted diet.

Instead of turning to a chemical-filled protein bar post-workout, try adding some citrus to your routine and you'll be well on your way to leaner, more toned legs in no time.

Exercise Your Thighs

A study published in the Journal of Clinical Biochemistry and Nutrition found that animal test subjects whose diets were supplemented with polyphenols found in citrus fruit burned significantly more fat than those given a placebo. Considering the fact that citrus fruits are also loaded with inflammation-fighting vitamin C, you have the perfect after-exercise snack. When you want to lose leg fat, it pays to be the hare, not the tortoise.

Fast, intense exercises, like sprints, are one of the most effective ways to shed fat quickly.

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Pair those sprints with the fat-burning foods and you'll be looking leaner before you know it. A stronger lower half, leaner legs, and a healthier body are well within your reach. By Sarah Crow.

How To Lose Body Fat. Read This Next. 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 excess 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.

Protein , in particular, is essential for building the lean muscle that will make your legs look great.

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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 Room , a 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 HIIT , says 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. Thigh fat is mainly subcutaneous fat that is present beneath the skin.

You will need to do high-intensity workouts that target specific areas to help tone the thighs. These workouts, along with a healthy diet and lifestyle changes, can help you get sustainable results. In this article, we have listed exercises that will help you burn thigh fat and build lean muscle. We have also discussed what you should eat and the lifestyle you should follow to maintain an overall healthy weight.

You need a triangular approach to get smaller thighs — specific exercises, a healthy diet, and lifestyle management. This stretching exercise will ensure proper blood circulation. This is an effective way to reduce thigh fat and get thinner thighs fast. Do it 5 times on each side for 1 minute. Air cycling also takes care of your pelvic and knee joints.

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Lunges are the perfect workout for your inner thighs. Doing it 10 times every day can help you lose thigh fat in a week to some extent. They also take care of the gluteal muscles and help shed a few extra pounds from your buttocks. Do this only when you have lost a good amount of fat from your thighs. This exercise helps to build muscles. Without losing the fat, if you build muscle, you may actually end up making your thighs look bigger. A healthy diet plays a key role in toning down the entire body, including the thighs.