Fat thighs make it harder to move around and they also increase feelings of self-consciousness. Finding the sweet spot where your legs are thin without excessive muscle takes discipline and finding the right mix of lifestyle changes. Even though heavy weight-training is out of the picture, exercise is not. You just have to take the right approach. Your diet also needs to be taken into consideration.
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Produce a caloric deficit to lose weight in your thighs and through your body as a whole. Spot reduction is not possible, so to achieve thinner thighs, you must create a thinner body altogether. The best way to do this is by cutting back on your caloric intake. Reducing by 500 to 1,000 calories a day will cause you to lose about 1 to 2 pounds of weight a week.
Structure your diet around foods that are low in calories, but high in volume. These low-energy density foods can fill you up on fewer overall calories. Fruits and vegetables are two examples that are especially beneficial. Not only are they low in calories, but they are also high in water and fiber content, which further fills you up. Include other low-energy density foods in your diet such as whole grains, lean meats, low-fat dairy products and fish.
Drink water throughout the day to spare yourself empty calories. Use water in place of all calorie-laden beverages, and drink a glass with your meals to create a full feeling in your stomach. Water has zero calories and it also helps flush impurities from your system.
Burn fat in your thighs with cardiovascular exercise. Spend five or six days a week doing cardio and choose a form that you like, such as running, fast-paced walking, elliptical training, swimming or jumping rope. The American College of Sports Medicine recommends 60 to 90 minutes of exercise performed five days a week to efficiently lose weight. Exercise at a moderate intensity.
Increase your activity levels during the course of the day. Take every opportunity you can to fit more movement into your life. This will boost your overall caloric expenditure and help you create thinner thighs faster. Go for a 30-minute power walk at lunch time, join a recreational sport league and use stairs instead of escalators at malls.
Stretch the muscles in your thighs to give them a longer, leaner look. A good way to do this is by attending yoga classes two or three days a week. A low lunge is a yoga pose that stretches the quadriceps and hamstrings. Perform this by taking a long step forward with your right foot and bending both knees to lower your body down. Place your left knee and the top of your left foot flat on the floor. Raise your arms above your head, place your palms together and lean forward slightly. Hold for 30 to 45 seconds, slowly release and switch sides.