Best way to burn thigh fat - Best ways to burn fat
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Updated: May 12,2023

How To Lose Weight In Your Thighs And Butt [The Honest Truth] Are you trying to lose weight in your thighs and butt? You are not alone. Losing thigh fat is extremely difficult as the majority of excess fat tends to accumulate in the lower body. But all hope is not lost! After reading this post, you’ll learn: How to lose thigh fat and keep it off, The amount of time it will take you to lose weight, and Specific foods you should avoid that can cause weight gain. Let’s get started. Disclaimer. Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them. How can I lose weight from my thighs? The only way to lose weight in your thighs and butt is to decrease your overall body fat percentage. You can do this through a combination of diet and exercise. However, your diet is by far the most important component. You must eat in a way to decrease your calorie intake AND give your body all the nutrients it needs to optimize fat loss. This is known as a calorie deficit, and it is key in losing weight. On the other hand, exercise can help increase your calorie expenditure and help tone your leg muscles! Both are useful, but a healthy diet is much more critical. The Best Exercises To Help Lose Fat From Your Thighs & Butt. The purpose of the following exercises is to help you: burn calories, build lean muscle mass, and improve the appearance of your thighs and buttocks. But don’t forget, EXERCISE ALONE WILL NOT HELP YOU SLIM DOWN YOUR LEGS! Okay, let’s go over them now. Inner Thigh Exercises. Curtsy lunge. Curtsy lunges are a great alternative to the traditional lunge that targets the inner thigh muscles. To do it, you need to step your foot back and towards the side while keeping your spine tall. Lateral lunge. The lateral lunge is one of the most effective exercises in targeting the adductor muscles of the inner thighs. It does require some balance, so if you need to hold onto a chair, do it! To see a bunch more inner thigh exercises check out my post, The Best Inner Thigh Exercises. Outer Thigh Exercises. Goblet squat. We cannot talk about toning your leg muscle without discussing some squat variation. Goblet squats are a great exercise to start with as you are using a dumbbell in the front of your body. This allows you to scale the movement to your fitness level. You can even set your feet wider apart and do sumo squats. Weighted hip abduction (AKA Lateral Leg Lift) The weighted hip abduction is a great exercise to target your outer thighs, and it can easily be scaled up or down! Just make sure you have something you can hold onto, as this exercise also requires some balance. To see a bunch more outer thigh exercises check out Best Exercises to Get Rid of Saddlebags. Buttock Exercises. Quadruped Banded Kickback. The quadruped-banded kickback is one of my favorite exercises of all time. It is quite easy to perform and really gives you a nice burn at the underbutt. You will need a long closed-end resistance band. Amazon has this set of bands which is great for making this exercise easier or harder. Just make sure to train both sides equally. Hip thrusts. You cannot grow the glutes without doing some hip thrust exercise. Be sure to squeeze your glutes at the top position and hold it for a two count. When this gets easy, feel free to place a dumbbell or weighted plate on your hips. See The Video Of These Exercises Below! Check out my post, The Best Underbutt and Glute Isolation Exercises, to see more buttock exercises. A Simple Exercise Plan To Target Your Thighs. Let me show you how to design an at-home workout to put these exercises to good use! Workout A. Exercise Sets Repetitions Curtsy Lunges 3 10 each leg Quadruped Banded Kickbacks 3 12 each leg Banded Kickbacks 3 15. Workout B. Exercise Sets Repetitions Hip Thrusts 3 12 Goblet Squats 3 12 Lateral Leg Lifts 3 10 each leg. On the other days, you can focus on another area of the body, such as your arms, chest, or back! Okay, now let’s go over some common questions. What causes thigh fat? Excess body fat tends to accumulate in the thighs, hips, and butt in most women. This is genetically determined and not something you can change. You can, however, influence the amount of fat you have in your body! Causes of excess fat include: consuming too many calories, eating nutrient poor foods, and/or living a sedentary lifestyle. The best part is- all of these are modifiable! Is it easy to lose thigh fat? Losing thigh fat may not be as easy as it sounds. Unfortunately, you cannot spot reduce body fat naturally. This means that you cannot choose where you lose weight from. Although it would be great to communicate to your body that you want to lose thigh fat, it just doesn’t work that way. The ease at which you lose thigh fat depends on a few factors: 1. Your genetics. The number of fat cells you have and their location are genetically determined. Unfortunately, you cannot change this. This is what we call non-modifiable. Some people will lose weight from their thighs and butt first, while others will lose weight from their arms and breasts first. It is highly individualized and something you won’t know until you begin losing weight. 2. The type of food you consume. The type of food you eat can certainly play a role in how fast you lose weight, as some foods can increase your risk of weight gain. We will discuss the type of food you should be eating and avoiding later. 3. Your activity level. Although diet is the most important factor when it comes to weight loss, exercise catalyzes the effect. Regular exercise can help you burn even more calories while helping you build muscle! 4. Your metabolic profile. Other factors can contribute to excess weight gain, such as high stress levels, sleep deprivation, dehydration, and thyroid abnormalities. If you are not getting enough sleep each night, this is something you should start to prioritize! How long does it take to slim down legs? In general, it can take anywhere from 6-12 weeks of consistent lifestyle changes to notice a slimmer appearance in your legs. With that said, some women may notice a difference in fewer than 6 weeks, and some may not notice a difference after 12 weeks. Everyone is different and has a unique body type- so make sure you DO NOT compare yourself to others. The best thing you could do is take before and after photos of yourself, as pictures are the most objective way to measure progress. In addition, you can take measurements of your thighs before and during your weight loss journey to document your progress! Do any specific foods cause thigh fat? Although there is no specific food that causes thigh fat, there are certain categories of foods you should try to avoid when trying to lose weight. You should avoid calorie-dense, nutrient-poor foods and beverages as much as possible. Common examples include: Soda Regular Juice Fast food Pastries Highly processed grains Foods cooked in high amounts of vegetable oils. These foods are typically full of empty calories, provide very little nutrition, and are loaded with ingredients that keep you hungry. What should I be eating instead? When trying to lose body fat, you should focus on eating as many real, whole, nutrient-dense foods as possible. The foods I am referring to are ones that are found in nature. These foods tend to be full of the macro and micronutrients that your body needs to function optimally. Lean meat Wild-caught fish Whole grains Legumes Leafy green vegetables Fresh fruits Nuts. The goal is to consume fewer calories WHILE eating more nutrient-dense foods! In fact, I have even created The Busy Moms‘ Nutrition Guide for Postpartum Fat Loss to help guide you on how to incorporate these foods into your lifestyle. This guide is a step-by-step plan that tells you exactly what to eat so that you can focus on losing fat in a healthy and sustainable way. Does walking reduce leg size? Walking by itself won’t reduce leg size, but it is one of the most underrated exercises for health, fitness, and fat loss. It is also the easiest physical activity to stay consistent with! If you can only do one type of exercise, let it be walking! (Alternatively, you can also do other forms of aerobic exercise such as low-intensity cardio, interval training, or even swimming). Can I lose thigh fat without exercise ? Losing thigh fat is predominantly a nutritional challenge. Exercise can help, but it is not necessary. The best way to lose weight in your thighs is to eat fewer calories than you expend while improving your nutrient intake. Unfortunately, there is nothing you can do to target leg fat specifically (aka spot reduction). You must lose fat from your entire body as a whole. With that said, the best strategy is to combine regular physical activity with a reduction in caloric intake. Is it possible to lose thigh fat fast – (in 2 weeks)? It is not sustainable nor healthy to lose thigh fat in 2 weeks or less. Trying to lose weight rapidly significantly increases your risk of: regaining the weight back having loose skin developing metabolic and digestive problems. Ideally, weight loss should be gradual with a target of 1-2lbs per week over the course of months. Weight loss can be fast at first- but achieving a sustainable rate of fat loss over the long term should be your goal! Final Words On Losing Leg Fat. So there you have the information you need to lose stubborn fat in your thighs and butt in a sustainable manner. Do not lose hope! You must remain consistent and stay patient. Now I want to hear from you. What have you tried to lose unwanted thigh fat? Comment below and let me know. Related Articles on Getting Rid of Fat in Your Thighs and Butt. Get Four Free Workouts To Help Strengthen Your Pelvic Floor & Heal Your Mommy Tummy! Brittany N Robles, MD, MPH, CPT. Brittany Robles is a full-time OBGYN, a NASM certified personal trainer, and health & fitness, expert. She holds a Masters of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here. Sharing is Caring – Send This To A Mom In Need! 9 thoughts on “How To Lose Weight In Your Thighs And Butt [The Honest Truth]” Hello! I was searching for weight loss program and landed on your website and I am very much inspired by your workout. I am a 28 year old woman who weighs 68.8 kg. I want to lose 20 kgs. Would you please help out in this… What exercises should I be doing to lose weight fast? Thank you. Thank you so much for your comment. Unfortunately there are no fat loss exercises. Exercise can certainly help in burning fat and creating lean muscle but weight loss is primarily determined from your diet. Without addressing the types of food you are consuming, exercise will not specifically cause weight loss. The best exercises you could do to maximize your time working out would be functional, full body movements like the squat, deadlift, and pressing variations like I describe in many blog posts. Feel free to check them out to learn more. Hope this helps! Looking for easy healthy recipes to make for myself, 2 children under 6, and a husband who is fairly picky and is a contractor( lots of manual labor and out door work). I would like to lose weight but have very little time to exercise but can plan ahead to make meals my family will enjoy too. I do exercise when I can, mostly body weight/functional, mountain biking, walking, running, stacking wood…we are a pretty active family but there is room for improvement, especially during the week. Thank you for your article! Thank you so much for your post. Seems like you have a very active family- keep up the great work 🙂 Hi,i was 60 kg now 64kg with 167 cm height.when i was 60 kg from 69 kg,my butt and thigh still upper body look how do i get rid of this fat in a month. Wow! The most truthful blog on loosing butt and thigh fat. Very good tips. Thanks so much for the comment Lola! Hi, I’m overweight specially on my butt and tights and I’m looking for a diet it doesn’t matter for me if it’s hard could u please tell me one that could really help me I tried all kind of sports but it didn’t help at all. Thank you so much for your comment. I am typically not a fan of traditional diets because they are usually unsustainable for most of us. Instead, I focus on principles. These principles are ones that ensure that you are getting all the nutrients your body needs while making gradual but sustainable changes to your nutrition. If you are interested in learning more about these principles check out this post: There you will also see The Postpartum Trainer’s Nutrition Guide which you might be interested in. Hope this helps! Comments are closed. Looking for something specific? Search below… DISCLAIMER: Although I am a physician by profession, I am not YOUR physician. All content and information on this website is for informational and educational purposes only. It does not constitute medical advice and does not establish any kind of doctor-client relationship by your use of this website. Although I strive to provide accurate general information, the information presented here is not intended for the prevention or treatment of disease and it is not a substitute for medical or professional advice. You should not rely solely on this information. Always consult your physician in the area for your particular needs and circumstances prior to making any exercise or dietary decisions. The Postpartum Trainer is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Copyright © 2022 Postpartum Trainer, MD.

How To Reduce Body Fat. Dr. John Morton is the system lead for surgical quality and bariatric services in the Yale New Haven Health System of six hospitals. Commissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board. When it comes to reducing body fat, there’s a lot of information out there to digest. As a result, it can be difficult to discern which strategies are best for individuals looking to lose weight and/or lower their body fat percentage—especially since the answer is often not just diet and exercise (though they are part of it). In fact, research shows successfully achieving an ideal body fat percentage varies from person to person, so what works for one body may not work for the next. So how can you reduce body fat and keep it at bay? Read on for expert advice on lowering your body fat percentage in a healthy and sustainable way. Why Is Body Fat Important? A healthy amount of body fat is necessary for the proper functioning of the human body. While carrying too much body fat has been linked to an increased risk of heart disease, type 2 diabetes, osteoarthritis and cancer, having too little body fat can be just as dangerous. “Fat exists in virtually every cell in the body—in fact, the brain is 60% fat,” says David Friedman, a naturopathic doctor, clinical nutritionist and board-certified alternative medical practitioner based in North Carolina. “Plus, fat supplies energy for the body just like protein and carbohydrates.” Fat also plays a role in regulating hormones, body temperature, immune function, reproduction, insulin signaling and nutrient absorption. What’s more, essential fat-soluble vitamins A, D, E and K rely on body fat for optimal absorption. Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or services. BiOptimizers Ultimate Keto Supplement. Improve keto, low-carb, and paleo digestion Works to help lower inflammation and boost cardiovascular health Added benefit of supporting mitochondrial health and activates anti-aging pathways Betaine HCl, proteases, lipase, and dandelion root that promotes optimal digestion and prevents such digestive upset. Healthy Body Fat Percentage for Men and Women. “Despite many decades of research and some general guiding principles, the exact body fat percentages for men and women in terms of optimum health remain unknown (though we have general guidelines),” says Michael S. Fenster, M.D., a cardiologist and adjunct professor of culinary medicine at the Kansas Health Science Center. With that said, general body fat guidelines for men state that 2% to 5% body fat is essential, 2% to 24% body fat is considered healthy and more than 25% body fat classifies as obese. For women, 10% to 13% body fat is essential, 10% to 31% body fat is considered healthy and more than 32% body fat classifies as obese. In other words, there is quite a range of acceptability based on an individual’s gender and body type. Who Shouldn’t Try to Lose Body Fat. People who are pregnant or breastfeeding, as well as individuals who are malnourished, immunocompromised or navigating a cancer diagnosis should refrain from trying to lose body fat unless specifically directed otherwise by their physician. “It’s generally recommended in these cases that in the undertaking—or the deferring—of a weight loss program, a qualified medical professional should be involved in the initial phases,” says Dr. Fenster. Caution should also be taken by seniors. “There’s a specialized form of obesity in the elderly termed sarcopenic obesity, where you have the simultaneous existence of decreased lean muscle mass with increased fat mass,” says Isaac Alexis, M.D., founder of Slim Samurai Weight Loss Therapeutics. “You have to be extraordinarily cautious in the weight loss management of elders, as rapid weight loss can lead to increased morbidity and mortality because they need every degree of muscle mass to remain functionally independent.” This risk is why with intentional weight loss, you need to incorporate weight-bearing exercise to maintain muscle weight. When It’s Safe to Try to Reduce Body Fat. If you don’t fall into the contraindicated categories listed above and your body fat percentage exceeds the healthy range, embarking on a program to reduce body fat could be a positive step toward better health—especially if you concurrently have elevated cholesterol and triglyceride levels. “Also, remember that gradual weight loss promotes greater reduction in fat mass and body fat percentage as opposed to rapid weight loss regimens,” says Dr. Alexis. “Generally speaking, it’s safe to lose 0.5% total body fat per week, or 2% body fat per month.” An easier way to measure it at home is approximately 1 to 2 pounds a week, depending on your starting weight. Also, fat loss is different from overall weight loss. The number you see on the scale is a combination of body fat, lean muscle mass, organ weight, blood volume and skeletal mass. You can actually lose fat and increase lean mass but not lose a pound. “If you see your waistline shrinking but your overall body weight is unchanging, fear not—you are on the right path,” says Dr. Fenster. 12 Science-Backed Ways to Reduce Body Fat Safely and Sustainably. Safe and effective fat loss is a long-term endeavor. “People who lose weight quickly by going on the latest fad diet, starving themselves or overdoing it in the gym usually gain back all—or more—of the pounds they lost,” says Friedman. “Unless you focus on the bigger picture—no pun intended—weight loss results will be temporary.” A Plan That’s Yours—And Only Yours. No two weight-loss plans are alike, because no two people are alike! Answer a few questions from WW to get a custom plan designed for you. Ready to lower your body fat percentage in the name of your health? Here are a dozen effective and scientifically supported ways to get lean. 1. Eat More Good Fats. Instead of eating a low-fat diet, focus on eating beneficial “good” fats like polyunsaturated fats and limiting harmful “bad” fats like trans fats. “Eating fat actually helps you lose weight because it slows down digestion and helps you to feel more satisfied after a meal,” says Friedman. Consume heart-healthy monounsaturated and polyunsaturated fats by eating fish, avocados, olives and olive oil, eggs, nuts and nut butter, seeds and dark chocolate. Meanwhile, avoid trans fats, which are found in fried foods, vegetable shortening, margarine, baked goods and processed snack foods. 2. Ditch Ultra Processed Products and Refined Sugars. A recent study found from age 5 onward, almost 70% of the average American’s diet consists of ultra-processed foods (UPPs), which is not good news for body fat [1] Wang L, Martinez Steele E, Du M, et al. Trends in Consumption of Ultraprocessed Foods. JAMA. 2021;326(6):519-530. . “The top sources of unwanted oils and fats in the modern Western diet are not meat and poultry, but breads and baked goods, along with condiments,” says Dr. Fenster. “UPPs are loaded with unhealthy fats that are often paired in a dizzying array and scandalous amount with added sugars and salt, which makes them hyperpalatable and addictive.” People also tend to overeat highly-processed, low-nutrient, pre-packaged foods like pastries, doughnuts, chips and margarines. The average American eats 152 pounds of refined sugar every year, which can really mess with blood sugar and increase insulin levels, which also affects fat storage. “Refined sugars, a staple of ultra-processed products, are empty calories,” says Dr. Fenster. “Decreasing caloric intake spurs the body to utilize its fat reserves, thus decreasing the percentage of body fat.” 3. Watch What You Drink. High-calorie sodas, alcohol and other highly sweetened liquids can account for up to 30% of a person’s daily caloric intake, and they often contain high-fructose corn syrup, which has been linked to fatty liver disease and other diseases in the human body, says Dr. Alexis. Instead, drink more water. “More than half of U.S. adults don’t drink enough water because they are too busy, forget or don’t track it,” says Friedman. “Drinking water is essential for burning off fat from food and drink, as well as stored fat.” In fact, research in Frontiers in Nutrition found increased water intake led to increased lipolysis (the breakdown of fat) and a reduction of new fat growth [2] Thornton S. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016;3:18. . How much water do you need? “The rule of thumb is to drink half your body weight in ounces per day,” says Friedman. So, if you weigh 150 pounds, try to consume 75 ounces of water each day. 4. Pump Up the Protein. Diets high in quality proteins can help you lose body fat by promoting satiation (the feeling of fullness), helping you retain muscle mass while losing body fat and increasing diet-induced thermogenesis (the burning of calories from digestion). Eating protein also helps decrease the production of hunger hormone ghrelin, which can help you crave fewer sweets and carbohydrates. One study found increasing protein consumption to 25% of a person’s daily calories helped reduce cravings by 60% and cut late-night snack cravings by half [3] Leidy H, Tang M, Armstrong C, Martin C, Campbell, W. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity. 2011;19(4):818-824. . Adding more protein to your diet may also help boost metabolism so that your body burns more calories throughout the day. Source 15% of 25% of your daily calories from quality protein sources to help with weight loss, depending on your age, sex and activity level, recommends Friedman.. 5. Find More Fiber. Fiber fills you up and takes longer to digest than sugars, protein and carbohydrates. Research shows dieters who consumed 30 grams of fiber a day and were given no other dietary parameters lost a significant amount of weight. “In addition to weight loss, fiber is heart-healthy, good for gut health and can reduce risk of diabetes and certain cancers,” says Friedman, who recommends dietary sources like oats, legumes, fruits, beans and wheat bran. Studies also indicate that fiber is great at reducing stubborn belly fat, which is important since excess belly fat carries with it a host of additional health issues, including increased risk of type 2 diabetes and cardiovascular disease [4] Parikh S, Pollock N, Bhagatwala J, et al. Adolescent Fiber Consumption Is Associated with Visceral Fat and Inflammatory Markers. J Clin Endocrinol Metab. 2012;97(8):E1451–E1457. . 6. Supplement With Ferments and Vinegar. “A healthy gut microbiome is a critical link in healthfully losing body fat and keeping it off,” says Dr. Fenster. Eating naturally fermented foods like pickles, sauerkraut, kimchi, kefir and yogurt populates the gut with healthful bacteria and supplies the substrates they need to thrive. 7. Toss Out Fat-Producing Chemicals. You may not pay much attention to what materials your food is packaged or served in, but if fat loss is your goal, check your plastic for obesogens. “Obesogens are hidden chemicals that create an imbalance of our hormones, take control of our metabolic systems and even cause fat growth in the body,” says Friedman. “Exposure can lead to lowered growth hormone secretion, unbalanced cortisol levels and increased resistance to insulin.” These fat-producing chemicals come from compounds found in non-stick cookware, plastics, food containers, pesticides, herbicides, artificial sweeteners and hormones that are injected into livestock. An example of an obesogen you might recognize is Bisphenol-A (BPA), which is a synthetic estrogen used to harden plastic for items like water bottles and plastic food containers. 8. Add Strength Training. Diet is a huge part of fat loss, but exercise is just as vital. And when it comes to optimizing fat loss, you want to pick up some weights. “When we look at diet alone versus diet plus resistance exercise, studies consistently show that the most significant reductions in fat mass happen when you combine diet and strength training,” says Dr. Alexis. Plus, if you add lean muscle mass while reducing fat mass, you’ll look toned even faster. If you’re learning how to include resistance training in your fitness routine for the first time, consider consulting a personal trainer for expert guidance. Meanwhile, general guidelines from the Centers for Disease Control and Prevention (CDC) suggest adults participate in strength-training activities that utilize all major muscle groups (the legs, hips, back, abdomen, chest, shoulders and arms) at least twice a week. Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or services. Best way to burn thigh fat - Best ways to burn fat

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