We all know what it's like having a bit of extra weight in the thigh area. If you're wondering how to lose thigh fat, then look no further. We're about to give you all the top tips to get those thighs looking strong and sculpted!
Let's get to it.
Thigh Fat Buster 1 – A Balanced Diet
The first thing to remember is that you can't out-exercise your diet. If you want to see fat loss overall then you need to be eating a diet that promotes optimal fat burning.
There are lots of opinions out there on what is the best diet to follow.
Low-fat diets, low carb diets, calorie restrictions, meal replacement shakes…
… it can feel overwhelming.
Which one is right for you?
Here are a few thoughts to get you started.
Losing thigh fat with a balanced diet
1. Eat plenty of fruit and vegetables – it's a great way to get fibre into your diet and lots of vitamins and minerals. Try to eat them in their whole forms as juices can end up being too sugary. If a smoothie helps you pack them in go for it! If you eat a lot of salad, make sure you season with a nice homemade vinegarette; a simple one with olive oil, lemon juice or apple cider vinegar and salt and pepper is great and it'll make your salad leaves taste amazing!
2. Make sure you've got a great source of protein; that can be things like meat, fish, or beans if you're vegetarian. The protein is great for helping your muscles repair themselves after a workout. It also keeps you fuller for longer. If you eat meat, chicken or turkey is cheaper than red meats like beef and lamb. It's easy to prepare and less of a stress for the body to digest. If red meat makes you happy though, go for the versions that have less fat if you can.
3. Include healthy fats – nuts, seeds, avocados and oils like coconut oil and olive oil. These fats keep you fuller for longer and stop you reaching for the biscuit tin!
4. Use spices and herbs to flavour your food – bland food is a sure way to throw a healthy diet out the window. The different herbs and spices not only make food taste good but they also have dual medicinal functions. Black pepper for example aids digestion and turmeric helps to reduce inflammation in the body and reduce the risk of Alzheimer's and cancer. So get those spices going.
Thigh Fat Buster 2. Walking
One of the most underrated exercises for toning up those thighs is walking. Walking is awesome because you can incorporate it immediately into your routine. Walk to the shop, take yours or someone else's dog for a walk, go walking with friends, walk on a treadmill…
…the possibilities are endless.
It's a great way to increase your fitness and you can challenge yourself by making the walks longer, or including hills and stairs into the route. If you fancy jogging or running a little as well then you've got those options too. Really versatile and a great way to get started!
Thigh Fat Buster 2. Squats
We've all heard of this thigh fat-busting, muscle-building power workout! Squats actually do a great job of working out your whole body and are a great way to tone…pretty much everything. The key here is making sure that your form is correct so that you don't put unnecessary stress on your knees. Have a look at this video tutorial for some great pointers. Alternatively, get a personal trainer to help you out; perfect if you don't have a mirror to see what you're doing.
In the gym, you can squat with weights as well which makes them even more effective. Make sure you've got someone to spot you if you like lifting heavier weights.
Thigh Fat Buster 4. Lunges
Lunges work on your abs, your butt and those thighs. You're using both legs at the same time and it's a great exercise for strengthening the muscles in your legs and your core. Again, doing this exercise correctly is massively important; you don't want to put the wrong kind of pressure on your knees.
In the gym, you can increase the difficulty a little bit more by adding dumbbells to the exercise. A trainer or gym buddy will be able to monitor your progress and make sure you're in the right position to get the maximum benefit from this exercise.
Thigh Fat Buster 5: Leg Press
Using the leg press machine in the gym is a great way to tone up your legs. It's great for people of all fitness levels and easy to monitor your progress! Each leg press machine will operate slightly differently, so if it's your first time make sure you get somebody experienced to show you how it works.
Thigh Fat Buster 6: Leg Extensions
If you're going to be working on toning your legs in the gym, leg extensions are another option to consider. The leg extension machine works on your quads; depending on your goals you can use leg extensions to tone, strengthen and even sculpt your thighs. They're great for beginners but adding weight makes it a challenging exercise for all fitness levels.
If all of this sounds like a new language, then never fear! Our personal trainers are happy to take the time to build a custom plan just for you. In the meantime, we hope these tips have helped you understand how to lose thigh fat and help you reach your goals.