How to lose thigh fat and tone your legs

How to lose thigh fat and tone your legs

We’ve all done it ladies… we’ve all noticed something about ourselves and wanted to change it instantly! Here you can find out how to lose thigh fat the right way and tone your legs in the process. So if you’re wanting to know how to reduce thigh fat or just dying to know the secret to slimmer thighs, then look no further. We’ve got all the tips you need.

Changing your lifestyle for toning and weight loss

We all know the hardest thing when it comes to losing weight and getting fit, is starting! There is no need to worry now though, it can only get easier. To be honest, we all want to know how to lose weight from your thighs. A crucial tool for staying motivated and seeing results is a map of success. We need to point out though, your heart and muscle health needs to remain your top priority! Ladies, we really do get it and completely understand that you’d love to know how to get rid of that stubborn thigh fat. Sadly, spot-reducing is a myth and it’s not really possible to trim fat from certain areas. All is not lost though, there are some things you can do to help this along.

How to shed weight from your thighs

You’ll be well on your way to those dreamy slim thighs if you stay focussed on shaping, strengthening and toning those thigh muscles. Fat loss will occur all over the body when we lose weight. But toning and strengthening your thighs will make you feel awesome. You’re going to want to read on if you’re looking to lose weight, tone up and feel the best you’ve ever felt.

1. Enjoy a morning coffee

It’s no surprise that too much caffeine isn’t good for us and can have negative effects. However, a nice cup of coffee first thing can boost your metabolism, meaning you can burn more fat. Send that thigh fat on its way and stimulate your metabolism with your morning coffee!

2. Work in a calorie deficit

We start to shed fat when we’re eating fewer calories than we’re burning. You may believe that you lead a somewhat healthy lifestyle, but if you’re only burning a few and eating the same amount of calories every day, it’s likely you’ll maintain your weight. Or even worse, it’s possible you could gain weight! It goes without saying that our bodies naturally use energy every single day, this is what is known as BMR (Basal Metabolic Rate). It concerns the energy you use doing basic things like pumping blood around your body and breathing. Then there is your TDEE (Total Daily Energy Expenditure). This refers to the number of calories you need to get on with daily life like working, going to the gym and shopping.
Also Read: How exercise can boost your mental health
Working this out helps you understand how to lose fat in general - including thigh fat. For us women, it’s said the recommended TDEE is around 2000 a day. Although, there are many contributing factors that can affect your TDEE, these are:
  • Height
  • Weight
  • Age
  • Physical ability

3. Keep an eye on carbs

If you’re wanting to lose thigh fat and just general body fat, keep a close eye on the carbs you’re consuming. We’re not telling you to cut out carbs completely as this can have a negative effect on our bodies and leave us without essential vitamins and minerals. It’s the sugary snacks and processed junk food we’re advising you to keep to a minimum. We’re referring to white bread, sweetened yogurt and beer.

4. Pay attention to what you’re eating

When we’re keeping an eye on the foods we’re eating, we understand the nutritional value and how our bodies use that food as fuel. Try to adjust your relationship and mindset with food and consume the foods that keep you full for longer. Spend some time in the kitchen and make a nice, nutritious meal for yourself instead of slumming on the couch eating endless snacks. Keep track of the types of foods you’re eating too, this will stop you from consuming too many unhealthy fats and salt. Too much salt can cause bloating and will make your body retain excess water. Not only that but salty foods tend to be highly processed, aren’t very nutritious and are unnecessarily high in calories. So that snack might have satisfied you short term, but you’ll only be hungry again pretty soon after.

5. Drink lots of water

Want smaller thighs? Drink more water - simple! This may be a tad confusing but the less water you drink, the more your body holds onto. In the beginning, drinking a lot of water can help to flush out things your body doesn’t need, including excess salt. If you’re someone who loves to snack, it could be that you’re actually dehydrated. This is because dehydration can feel very similar to hunger, meaning when you think you should eat something, it’s actually that your body wants water.
Also Read: 5 fitness tips for women
When heading out to work or the gym, take a refillable bottle with you. Then you can stay hydrated wherever you are. Your skin, body and mind will only thank you for it.

6. Cut back on the booze

Now we all know that hitting the bar with the girls on a Friday is a highlight of the week for some. But this leads to lots of us drinking calories without realising, especially if you’re a fan of beer, cocktails and soda mixers. Whilst we’re not saying to restrict yourself too much, you can cut down on the amount of alcohol, stay on track and still have fun. Not only that, but when we’ve had a few drinks, we’re then led into temptation to make bad food choices.

7. Get lots of electrolytes

Whilst we normally see electrolytes labelled on sports drinks, there are also many health foods that contain them, and you could already be eating some of them. When we talk about electrolytes, we mean foods that contain magnesium, calcium and potassium too. So, to add on to what we said before about salt intake, electrolytes can actually help fight against salt retention. They’re found in the below foods:
  • Almonds
  • Bananas
  • Yogurt
  • Dark, leafy greens
  • Avocados

8. Work on your balance

We know it seems odd that balance work can help you lose thigh fat. Truth is, it’s great for working the smaller muscles in your legs and thighs. If you’re thinking about how to get thinner thighs, look into exercises that work and tone up the small muscles. Single deadlifts on a Bosu ball is just one that comes to mind. Wanting to go hard? Take yourself down to the beach, a sandy workout will really test your balance.

9. Meet your new bestie, cardio

High intensity interval training (HIIT) and cardio is one of the best ways to reduce body fat all over your body. It’s also a great promoter of burning calories and improving heart health. How to reduce thigh fat you ask? The answer is any activity that increases your heart rate. If you’re a beginner then just start with some steady cardio and work your way up to the HIIT workouts. A great way to shed that excess salt is with some aerobic exercise.

10. Work out on the beach

We know it sounds silly and like hard work, well that’s because it is. Getting the toned thighs you want isn’t going to be easy, don’t be fooled. If you live close to the beach, take yourself down there for a walk on the sand. The extra work you need to put in will firm up and tone your thigh muscles. Once you’ve done this a few times and the pressure eases, make your walks longer.

11. Take up spin class

Spin classes are an awesome workout for toning your legs, weight loss and cardiovascular health too. Studies have shown that spin classes have been linked to a decline in body weight and fat mass. Cycling is an awesome exercise if you’re wondering how to lose leg fat. Indoor cycling is great for overall heart health and fat loss, which is an added bonus to the burning thighs and calves you’ll experience. If you’re a solo gym-goer or don’t want to join a class, grab a bike, stick on your fave playlist and off you go!

12. Make exercising fun

Exercising through sport can help to tone all the muscles in your legs. We’re really sorry ladies, but spot-reducing is a total myth. We need to focus on leg muscles from all directions through a collection of exercises and lifestyle changes - it can be as simple as avoiding the elevator and taking the stairs. It also needs to be pointed out that losing thigh fat and toning up aren’t the same thing! Participating in sports can make exercise feel like less of a chore… it can actually make it fun. Round up some of your friends or find a local club and give some of these a go:
  • Cycling
  • Running
  • Swimming
  • Soccer
  • Dancing
  • Volleyball
  • Golf

13. Squat your life away

We’ve given you so much already, but if you’re still unsure on how to get slimmer thighs, the answer is bodyweight squats.
Also Read: How to get slimmer arms without adding bulk
What’s also great about them is there are no excuses, you can do them anywhere. You could be on your lunch break, watching TV or simply just have some spare time, squats help strengthen your legs and burn calories too. Start off slowly by doing 2 sets of 25 reps a day and work up to as many as you can.

14. Rest easy

Getting enough good quality rest is the key to waking up fresh and will help you stay on track with your diet. When we feel rested and refreshed, we feel we can tackle what is in front of us - including smashing it in the gym. Why not listen to an audiobook or read a chapter of a book before bed? It’s a much better way of unwinding than scrolling through social media or watching TV.

It’s time to smash those goals!

With our top tips, you’ll be well on your way to achieving those slim thighs you’ve always dreamed of! But of course, if you need a helping hand - that’s why we created PhenGold. Lose weight faster and easier than ever before with our 100% natural formula. Suppress your appetite and double down on your body’s fat-burning ability with PhenGold!
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