Now that you know what causes thigh fat, you’re probably thinking of how best to rid yourself of the lump of fat in your thigh region, right? Well, we thought about that and decided to answer one common question – How to Reduce Thigh Fat in 1 Week at Home.
Truthfully, getting rid of thigh fat is one of the most annoying, and tedious jobs anyone can embark on. If you must succeed at this endeavor, you should consider combining a healthy eating pattern with regular workouts.
It is; however, very crucial to bear in mind that it is not exercise or diet that will help you to eliminate unwanted thigh fat.
You need to focus on reducing general body fat with a healthy diet while strengthening and shaping your thighs with proper workouts.
The biology of thigh fat…
Fat storage is the human body’s way of storing energy because your body is perpetually fighting off perceived threats.
Many centuries ago, our ancestors put on fat so that they could survive brutal winters or famines. Fat has its uses: it can be used for insulation, cushioning, or as a source of calories during starvation.
Thigh Fat: Preferred for Women
Women’s bodies are built to sustain pregnancies, survive childbirth, and then nourish their babies via breastfeeding.
Pregnancy and breastfeeding require not less than 500 extra calories per day. And that is why it is easier for a woman’s body to store fat around the thighs and hip area. And they find it very difficult to lose that excess fat.
Now that you know why you have lots of fat around your thighs and hip area, if you are still bent on losing thigh fat, then you need to follow the tips outlined in this article.
So, without much ado, here’s how to lose thigh fat fast.
How to reduce thigh fat in 1 week at home naturally
Always Eat Fresh Food
To effectively lose weight, get most of your calorie intake from nutrient-dense and low-calorie food sources.
Consume foods with high-quality protein such as nuts and lean meats, vegetables, and fruits. You should get complex carbohydrates from brown rice, legumes, etc.
Have nothing to do with processed foods as much as possible, including frozen foods – i.e. frozen pizza, etc. – and microwavable meals. This is because they have lost their natural nutrients when undergoing preservation processes.
Limit Intake of Saturated Fat
Saturated fats do not provide as many benefits to the human body as unsaturated fats. They are usually found in animal sources such as meat, dairy products, hydrogenated oils, etc.
Some desserts also contain saturated fat, so try your best to limit the intake of sweet foods.
Coconut oil and palm oil contain the highest amounts of saturated fat along with modified animal and butter fats. Fish oil also contains a high percentage of saturated fat despite the healthy omega-3 fatty acid content.
So, you need to read every nutrition label you see on the food you want to purchase. You may not be able to do away with foods with high saturated fat content altogether, but you should always limit your portion whenever you consume them.
Fish and nuts contain saturated fat, but eat them in moderation because of the health benefits they provide.
Eat Small Portions (4-5 Times) Throughout the Day
You should always eat your food in small portions throughout the day instead of just eating large portions three times a day.
When you eat your food in small portions, you are helping your body’s metabolism to significantly increase, thereby suppressing your appetite so that you don’t end up overeating.
Make sure your food portions are small; don’t eat large portions too often and end up taking in more calories, thereby defeating the purpose of losing thigh fat.
Choose Lean Protein and Avoid Red Meat
Replace pork and beef with turkey and chicken. This is because lean sources of proteins do not contain too many calories and saturated fat. Fish is also an excellent alternative as it provides a lower amount of fat when compared with most red meat.
So, go for fresh fish as well instead of tuna sardines or other types of fish that are packaged in oil.
Pinto beans, Arabic beans, and lentils also contain high amounts of low-fat protein. These foods will help you to feel full while providing the required nutrition so that you will not lose any nutrients when consuming low-fat foods in order to lose weight.
Exercises to Lose Thigh Fat
When you start your workouts to lose thigh fat, the following techniques should be incorporated into your day-to-day fitness routine:
- Lunges and Squats: Toning workouts such as lunges and squats are perfect for defining and shaping your leg muscles. These physical activities build up the lower body, including quadriceps, glutes, and hamstrings, which equal leaner and stronger thighs.
- HIIT: High-intensity interval training promotes significant reductions in body fat, especially when compared to other types of workouts. This type of exercise requires very short bursts of highly intense physical activity like jumping and sprinting followed almost immediately by brief recovery periods of low-intensity movement or rest. What makes HIIT appealing is that your body will continue to burn up calories even after the workout because it boosts your metabolic rate and oxygen requirement.
- Weight Training: Weight training, especially when focused on the lower part of the human body, works wonders. You will end up with well-sculpted thighs as well as a better definition of your entire leg muscles.
Focus more on barbell squats, standing leg curls, etc.
Read more: Benefits of Working out in The Evening
Drink Lots of Water
The human body is composed primarily of 75 percent water. This implies that nearly every activity will involve water in one way or the other. Therefore, staying hydrated is vital to keeping your entire body running smoothly.
Even slight dehydration can quickly slow down your metabolic rate. It is usually recommended that you drink up to 8 ounces of water; however, you can adjust accordingly based on your weight, height, and level of activity.
Stay Away from Sugar and Carbs
Sugary food and refined carbohydrates are everywhere, including pasta, bread, white rice, sodas, pastries, and desserts. They are the biggest culprits in this group and can cause a sudden spike in your blood sugar levels, and then crash soon after.
Cravings and hunger as well as more junk food that lack vital nutrients will follow. So, stay away from them if you are trying to lose weight, whether you’re looking for how to reduce thigh fat in 1 week at home or how to burn down belly fat.
Fat Burning Supplements
What you should keep in mind with fat-burning supplements and losing thigh fat is that you should be ready to reduce your overall body weight and not just your thigh fat.
If you’re satisfied with that and would love to drop down a few pounds of fat, you can go ahead and make use of a fat-burning supplement to trim down those bulky fats. Be sure to read our post on the best over-the-counter weight loss supplements to get a pointer to the best supplements to get your shape and health back.