In many bodies fat tends to accumulate in the stomach and thighs, and often fat in these areas seems resistant to exercise. The combination of a few simple changes in your diet coupled with targeted resistance training can help you lose weight in your stomach and thighs in a week. The most important element of losing weight quickly is cardiovascular exercise. One week devoted to cardiovascular exercise plus diet modifications and strength training will help you see a difference.
Step 1
Perform cardiovascular exercise every day for one week. Any form of aerobic exercise such as swimming, running, biking, rowing, elliptical training, or stair climbing will burn calories and help you lose weight. For maximum benefit, each session of cardio should last 45 minutes to an hour.
Step 2
Reduce the number of calories you ingest on a daily basis for one week. The American Council on Exercise suggests a modest cutback of about 10 to 15 percent. Stick with simple changes that do not require a lot of measuring, such as forgoing the sugar in your coffee or tea, replacing butter with low-calorie non-stick cooking spray, or decreasing the amount of condiments you use.
Step 3
Work out with weights at least three times during the week. Focus on strength training exercises that target the stomach and thighs such as squats, lunges, step-ups, abdominal crunches and abdominal twists. Resistance training offers double benefit: it burns calories, and it builds muscle. The more muscle you have, the more calories you burn at rest, which in turn helps you lose more weight, including from your stomach and thighs.
Step 4
Keep moving even when you are not at the gym. Take the stairs at work instead of the elevator. Leave your car in the garage and walk to work. The more physical activity you can squeeze into the week, the more calories you will burn. The more calories you burn the more weight you have the potential to lose from your stomach and thighs.
Tips and Warnings
- Attend one or two Pilates classes during the week. Pilates works all of the core muscles, many of which underpin the stomach, including the abdominals and the obliques. A Pilates class allows you to target these muscles simply and effectively, and the only equipment you will need is a mat. (see Reference 3)
- Resist the temptation to starve yourself for one week. Starvation diets send the body into starvation mode -- meaning it slows down your metabolism and hangs on to every precious morsel of fat. Create a minimal caloric deficit using a combination of diet modifications and exercise and you may experience weight loss in your stomach and thighs within a week.
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