Shedding fat from your thighs and lower stomach is a breeze with diet and exercise. Forget about spot reduction, as losing weight from specific areas of your body without affecting other regions is impossible. Focus instead on lowering your overall body fat by increasing physical activity and cutting calories. As your body fat drops, your thighs and lower abs become more defined. Consult a physician before starting a diet or exercise program.
Step 1
Eat fewer calories than you burn to maintain a caloric deficit and lose fat. The Mayo Clinic suggests losing 1 to 2 lbs. each week by taking in 500 to 1,000 fewer calories than you burn through a combination of diet and exercise. You might initially lose weight at a quicker pace, but make sure all changes to your diet or physical fitness regimen support your health.
Step 2
Eat healthy fat sources, such as olive oil; complex carbs, such as starchy vegetables and fruit; and lean proteins, such as tuna, to cut calories and burn fat. Healthy fats help you feel full, preventing the urge to overeat. Complex carbs stabilize your blood sugar levels, reducing the likelihood of insulin spikes, which lead to weight gain. Healthy proteins supply your muscles with amino acids to power your workouts.
Step 3
Run, walk or jog for 30 minutes most days of the week to burn calories and shed fat. Go for a hike or Rollerblade to spice up your cardiovascular fitness regimen. Engaging in aerobic activity also lifts your mood, improves cardiovascular health and reduces the risk of certain types of cancer.
Step 4
Do compound free-weight exercises such as squats, deadlifts and bench presses once or twice per week to optimize your physical fitness regimen. Compound movements involve multiple muscle groups, helping you burn more calories during weight training sessions. Do four sets of 15 repetitions for each exercise to boost your metabolism and burn fat. Rest for 45 seconds between sets.
Tips and Warnings
- Warm up with five minutes of light jogging before your workouts to bring blood into the muscles. Stretch for five minutes pre- and post-workout to reduce the likelihood of injury and increase your flexibility. All free-weight exercises should be performed with a spotter to maintain proper form and reduce the risk of injury.
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