How To Lose Thigh Fat Fast

How To Lose Thigh Fat Fast

Trimming fat from your thighs can help tone your legs, improve your mobility, and make you lose weight. There are a few things you can do while working out and at home that can help you lose inner thigh fat. Follow these tips to tighten up your thighs and meet your health goals.

How to Lose Thigh Fat

The thighs are one of the last places we burn fat. So, they will require a little more attention than other body parts. Here are some tips for shedding thigh fat quickly!

1. Reassess Your Diet

Generally, one pound of fat is equivalent to 3,500 calories. Make sure that the foods you eat are providing you with nutrition, not unwanted fat.

Limit your intake of processed foods. They are rich in saturated fats that accumulate in fat tissue. Instead, consume lean protein sources that are rich in unsaturated fats. 

Some of the best protein-fat combos include: 

  • Wild-Caught Salmon
  • Pasture-Raised Turkey
  • Pasture-Free Eggs
  • Avocados
  • Cottage Cheese
  • Nuts and Seeds

Additionally, you will want to swap out some of your carbohydrate sources. Simple carbohydrates, like sugars, milk, and even some fruits, provide sudden bursts of energy. However, we burn through that energy quickly, which can cause us to eat more. 

Go for complex carbohydrates, such as: 

  • Sweet Potatoes
  • Wild Rice
  • Barley
  • Artichokes
  • Quinoa
  • Black Beans
  • Kale

2. Increase Your Cardio

The most efficient way to lose thigh fat is to work out your legs. Cardiovascular exercises require the legs to put in work, which will burn thigh fat.

Try to get about 150 minutes of cardiovascular exercise per week. Change up your cardio routine to keep your interest up.

Some of the best cardio exercises for thigh fat include:

  • Running
  • Rowing
  • Cycling
  • Stairs

3. Short Spurts, High Intervals

High-intensity interval training (HIIT) fitness is terrific for burning thigh fat quickly. These short jolts of physical activity promote intermittent increases in heart rate and body temp, which burns more thigh fat each time! 

Create a short circuit with this template:

  • Exercise #1 for 30 Seconds
  • Rest for 30 Seconds
  • Exercise #2 for 30 Seconds
  • Rest for 30 Seconds
  • Exercise #3 for 30 Seconds
  • Rest for 30 Seconds
  • Repeat 2 More Times

Mix and match these thigh-intensive exercises to complete your circuit training: 

  • Bear Crawls
  • Mountain Climbers
  • Jump Squats
  • Box Jumps
  • Sumo Squats
  • Burpees
  • Leg Scissors
  • Wall Sits
  • Side Lunges
  • Curtsy Lunges
  • Walking Lunges
  • Glute Bridges

4. Stretch It Out

Yoga doesn't just provide a good stretch. It's a good opportunity to blast some thigh fat while working on your inner peace. 

Some yoga poses can provide a great leg workout. They require your thighs to be engaged, which causes many subtle movements within the muscle. In turn, the muscle helps eliminate surrounding fat.

Try some of these yoga poses for trim thighs:

  • Tree Pose
  • Warrior I
  • Warrior II
  • Warrior III
  • Downward Facing Dog
  • Crescent Lunge
  • Half Pigeon
  • Happy Baby
  • Plank
  • Plank with Toe Taps
  • Bicycle Crunches
  • Cobbler

5. Pack on the Weights

To lose weight, you must lift weights. Strength training helps condition your muscles and burn calories at the same time. 

Create a workout routine by performing 3 sets of 10-12 reps. Pick 3-5 exercises: 

  • Hamstring Curl
  • Leg Press
  • Squat Machine
  • Squats with Weights
  • Romanian Deadlift
  • Bulgarian Split Squat
  • Barbell Hip Thrust
  • Standing Calf Raises
  • Walking Squats with Weights
  • Suspension Trainer Leg Curls

Rest 30 seconds to 1 minute between each rep. Alternate between each exercise to break up your workout.

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