Part 1 of 3: Thigh-Targeted Exercises
Do squats. There are tons of different squat exercises you can do, but the basic idea is this: With your legs shoulder-width apart, lower your bum down to the ground until your thighs are parallel with the ground. Balance here for at least three seconds before pushing up.
Do lunges. With a 5- or 8-pound dumbbell in each hand, lunge forward with one leg and bring the opposite knee about an inch above the ground. Step back and continue with the opposite leg.and draw it in so that it lightly taps the back of your right knee. Extend the left leg out again. Repeat with the other leg.
Part 2 of 3: Eating Well and Dieting
Hydrate while cutting out excessive sweets from your liquid diet. Stick with water. Water is healthy, plentiful, cheap, and actually tastes good. Water flushes out harmful toxins, carries nutrients to cells, and provides a moist environment for bodily tissues that need it. Doctors recommend drinking 64 ounces of fluid per day, or about 1.9 liters (0.5 US gal).
Eat healthy. You do not need to go on a diet in order to eat healthy. Simply watching what you eat will help you to slim down and get fit. When eating healthy you should consider what sort of items from each food group you should be eating. Try to eat balanced meals every time you sit down to eat.
Consider a low-carbohydrate (Atkins) diet. The theory is that overweight people eat too many carbohydrates. A diet rich in carbs causes the body to release insulin. The body controls the insulin by producing glucose (sugar), which eventually gets converted into fat. The low-carb diet structures your meals around proteins, soy-products, vegetables, fruits and nuts to avoid this. While you want to limit the amount of carbs you eat, you don't want to completely cut them out of your diet. Try to have carbs at least 20% of the time. Your body does need glucose in order to function, and carbs are a good source for that. Foods that are allowed as part of the low-carb diet:
Know what foods are not allowed in a low-carb diet. Foods that are not allowed as part of the low-carb diet include:
Consider a low-calorie diet. If you burn more calories than you take in, you'll lose weight. The low-cal diet means reducing your intake to between 1,200 and 1,500 calories per day for women. It is recommended if you want to lose no more than 2 pounds per week. It is not safe to attempt to lose more than 2 pounds per week unless under strict doctor supervision.
Consider a ketogenic (keto) diet. Keto diets are like low-carb diets in that you're trying to avoid eating carbohydrates by substituting fats and proteins into your diet. The difference is that Keto diets are higher in fat and lower in protein that the Atkins diet.
Part 3 of 3: Maintaining Physical Health
Exercise your whole body. Without getting too technical, the body loses fat by converting it into usable energy. This process is called ketosis. But when your body converts fat into energy, it loses fat from all over, not just in a specific place like your thighs. So in order to work away that thigh fat, you have to work out your entire body.
Get a solid full body workout at the gym. If you want a full-body workout that burns a lot of calories but is relatively safe on your joints, try biking or swimming. These are recommended specifically for people suffering from arthritis or nursing a serious injury. Spin those legs or work those laps for an hour at least three times a week.
Play a sport. Joining a recreational or competitive league, or merely playing with friends, can make a huge difference in burning calories. We're more motivated to participate in sports for social and competitive reasons. This means we're much more likely to play for the entire game and burn more calories than we are to give up when the workout becomes hard.
Know what sort of exercise burns less or more calories. Sadly, yoga and Pilates are not great for burning lots of calories, so don't rely on them exclusively. Yoga and Pilates burn about 200 calories per hour, compared to about 800 calories burned by playing competitive basketball. If you're serious about losing thigh fat, but seriously devoted to yoga, work another program into your calorie-busting routine.
Walk when you can. If you do nothing else, walk. Walking is an overlooked and underrated exercise. Depending on your weight and your pace, you can burn anywhere from 100-400 calories per hour walking. And as we all know, walking doesn't take it out of you like running, biking, or swimming does. Find a walking partner and work on burning calories together!
Make sure you're getting your beauty rest. With all this working out, you should feel exhausted and worn out. (That's a good sign!) The great part is that getting enough sleep can also help you lose weight. That's right: Sleeping enough can help you lose weight.
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