Thigh weight is not as serious as abdominal weight, but this doesn't mean it is any easier to deal with. Any time you slip into a pair of shorts or a bathing suit, you are quickly reminded of the excess adiposity on your thighs. This can take a toll on your self-confidence. An easy way to lose this weight is through a balanced approach that involves nutrition and activity.
Cutting Calories
Any time you want to lose weight in one location, you have to lose it throughout your whole body. Spot reduction is not possible. An easy way to kick-start this process is to cut back on your calories. Instead of shooting for a high caloric deficit, reduce your daily intake by a mere 250 to 500 calories. If you eat 500 fewer calories a day, you will lose about 1 pound a week, which is a sustainable weight loss.
More Frequent Meals
Eating small, frequent meals helps you achieve weight loss in your thighs in a couple ways. First, it helps boost your metabolism so that your body burns more calories throughout the day. Second, if you have a small, balanced meal every two to three hours, you will be less likely to overeat and you will keep your hunger under control. A balanced meal contains a portion of protein and complex carbs. A cup of yogurt with fruit and seeds mixed in is an easy meal to whip up at any time of the day.
Food Choices
When you are trying to lose weight, keep your food choices healthy. Processed meats, commercial baked goods, white bread, white rice, candy and ice cream are empty-calorie foods with little nutrient value. Stick with healthier options like lean meats, low-fat dairy, fruits, vegetables, fish, whole grains and beans.
Liquid Calorie Reduction
Calories in the form of fluids can still cause weight gain in your thighs and any other location on your body. Transition from soda, dessert coffees, alcohol, fruit punch and sweetened tea to water. Water not only helps hydrate the body, but it also flushes out toxins and keeps you feeling full. According to the Institute of Medicine, women should get about 11 cups of water a day, and men should get about 16 cups.
Cardio Training
Cardiovascular training is of utmost importance when it comes to thigh-weight reduction. Choose a type of exercise that you enjoy doing and will stick with for an extended period of time. Fast-paced walking, elliptical training, swimming, step aerobics and biking are examples. According to the American College of Sports Medicine, you should do 60 to 90 minutes of cardio five days a week for weight loss. You can split your workouts into two or three sessions during the day.
Thigh Building Exercises
The thighs consist of two major muscles, the quadriceps and hamstrings. By working these muscles with weight training exercises, you can improve your definition and give your thighs a leaner appearance as you lose weight. The easiest way to work your thighs is with body weight and machine exercises like squats, leg presses, leg extensions and leg curls. Aim for 10 to 12 rep, and do four or five sets two or three days a week.
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