Thigh and belly fat both cause self-esteem issues, but they are not equivalent. Belly fat can impact your physical heath as well. A study published in the journal "Neurology" suggests that having a larger belly in middle age may increase the risk of Alzheimer's disease and other forms of dementia, according to usnews.com. Burn your thigh and belly fat in one fell swoop by taking a new approach to dieting and becoming more active.
Step 1
Walk away from the table as soon as you feel satisfied. The only way to effectively lose weight is to eat less food. Reduce your portion sizes by using smaller bowls and plates. Also, eat smaller meals and space them out throughout the day to keep your appetite under control.
Step 2
Choose healthy foods instead of empty-calorie foods. Give up white bread, cakes, cookies, candy, burgers, fries and anything else that is high in fat, sodium or sugar. Consume nutrient-dense foods instead, such as chicken breasts, lean beef, low-fat dairy products, whole grains, beans, nuts, fruits and vegetables.
Step 3
Reduce your alcohol intake. Drinking too much alcohol of any kind can increase belly fat, although some research suggests wine may be an exception, according to mayoclinic.com. Keep your intake to no more than two drinks a day and also regulate your intake of other high-calorie beverages such as soda, sweetened teas and dessert coffees.
Step 4
Participate in regular cardiovascular exercise. Cardio burns fat throughout your entire body, thighs and stomach included. Do any form of cardio that you find interesting, three to four days a week, at a moderate to high intensity. Running, biking, power walking, elliptical training, step aerobics and inline skating are examples. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss.
Step 5
Perform thigh exercises to build your leg muscles and improve your definition as you lose weight. Squats, leg presses, lunges, step-ups and stiff-legged dead lifts work all the major muscles in your legs. Perform 10 to 12 reps and four or five sets. Use heavy weights to build as much muscle as possible. The more muscle you build, the higher your resting metabolism will be.
Step 6
Execute ab exercises to tighten your midsection as you lose weight. Target your lower abs, upper abs and obliques with exercises such as knee pull-ins, hip lifts, side bend bicycle kicks, stability ball sit-ups and double crunches. Perform 15 to 20 reps and three or four sets.
Tips and Warnings
- Do your thigh and ab exercises three days a week, alternating with cardio days.
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