Content

• To step
• Part 1 of 3: Exercises for the thighs
• Part 3 of 3: Staying physically healthy
• Tips
• Warnings

You can successfully lose thigh fat through a combination of diet and exercise. Getting in shape and eating right means you'll lose fat in other places too. If you really want to shed a few pounds off your thighs - and elsewhere - read on.

To step

Part 1 of 3: Exercises for the thighs

1. Hydrate your body and cut sweet drinks from your diet. Stick to water. Water is healthy, always available, cheap and tastes good. Water flushes out harmful toxins, brings nutrients to your cells, and supplies the body with the moisture it needs. Doctors recommend drinking 2-3 liters of water per day.
   • Avoid lemonade, energy drinks, juices, and so on. It's a weakness of all of us, but they make it harder to shed those pounds. They are all high in sugar, sometimes as much as 300 calories, and that can cancel out an entire workout.
   • Drink green tea, it is a good source of antioxidants and the calories are negligible. Green tea contains about ten times more polyphenols than most vegetables and helps protect the body against free radicals. Best of all, it only contains 1-2 calories per liter, which means that a simple cup of tea (unsweetened) is as harmless as anything!
     • Drink a cup of tea or a glass of water flat before you eat. This makes your body think it is fuller than it actually is, reducing your appetite and eating less.
2. Eat healthy. You don't have to diet to eat healthy. If you just pay close attention to what you eat, you will become slim and healthy. To eat healthily, you need to know which foods from each food group to consume. Always try to eat a balanced meal.
   • Carbohydrates: Complex carbohydrates are absorbed by the body more slowly, so you do not overload your body. These include oats, whole grain wheat and other unprocessed grains such as brown rice.
   • Proteins: Opt for lean meat for your required protein. Lean meat also includes fish and poultry, for example. Other good sources of protein are beans, soy products and nuts.
   • Fruit and vegetables. It may sound incredible, but not all fruits and vegetables are equally healthy (although they are always good for you). Preferably choose super foods such as kale, blueberries and Swiss chard.
   • Good Fats and Bad Fats: Omega-3 fatty acids and monounsaturated fats are good for you and lower your cholesterol. Nuts, olive oil, vegetable oil and fish contain these good fats. Trans fats and saturated fats actually make your thighs thicker. You can find these in processed food, candy, cookies, etc.
   • Dairy: Try to stick to low-fat dairy. Yogurt is very good because it contains bacteria that help digestion. Dairy products are a good source of protein and calcium.
3. Consider a low-carbohydrate (Atkins) diet. The theory is that overweight people eat too many carbohydrates. A diet rich in carbohydrates causes the body to produce insulin. As a result, the body produces glucose (sugar), which may be converted back into fat. A low-carb diet is based on meals that include protein, soy products, vegetables, fruits and nuts. Although you want to reduce the amount of carbohydrates, you shouldn't cut them out of your diet altogether. Try to keep at least 20% of the meals from carbohydrates. Your body has well glucose to function properly, and carbohydrates are a good source for this. Foods allowed as part of a low-carbohydrate diet:
   • Unprocessed meat with a lot of protein such as beef, lamb, pork, chicken and turkey.
   • Unprocessed fish with a lot of protein such as salmon, tuna, mackerel and trout.
   • Low carb vegetables and green leafy vegetables.
   • Full-fat, unprocessed cow, goat or sheep cheese.
4. Know which foods do not fit in a low-carb diet. Foods that are not allowed as part of a low-carbohydrate diet:
   • Cereals. No pasta, bread, cake or pastries.
   • Fruit and fruit juices.
   • Processed foods. It usually contains sugar.
   • Starchy vegetables. No potatoes, beets or corn.
   • Sugar or margarine.
5. Consider a low calorie diet. If you burn more calories than you take in, you will lose weight. A low-calorie diet means you reduce your intake to between 1,200 and 1,500 calories per day for a woman. It is advisable not to lose more than one kilo per week. It is not safe to lose more weight except under the close supervision of a doctor.
   • Limit the amount of fat you eat to between 35 and 60 grams. That means that fat can make up about 20% to 35% of the total amount of calories per day.
   • Aim to eat about 170 to 240 grams of complex carbohydrates per day, such as whole grains, vegetables and fruits. That should be about 45% to 65% of your total calories.
   • Try to eat about 55 to 95 grams of lean proteins, such as meat, poultry, and fish. This should be about 15% to 25% of your total daily calorie intake.
6. Consider a keto diet. Keto diets are similar to low-carb diets in that you try to avoid carbohydrates and replace them with fats and proteins. The difference is that with keto diets you eat more fat and less protein than with Atkins.
   • Why fats instead of proteins? If you eat too much protein, your body will convert the excess protein into glucose, which you just wanted to avoid. On the other hand, fats have no effect on blood sugar and insulin levels.
   • Try to get about 70-75% of your calories from fat, 20-25% from protein and 5-10% from carbohydrates. Limit the amount of carbohydrates you eat to 20-50 grams per day.
   • Because it is important to know how many carbohydrates you are taking in on the keto diet, you need to know how to count carbohydrates. Invest in and study a carb counting guide.

Part 3 of 3: Staying physically healthy

1. Don't forget your beauty sleep. These exercises should make you feel completely exhausted (that's a good sign!). The great thing is that getting enough sleep also helps you lose weight. You heard it right: Getting enough sleep helps you lose weight.
   • When your body doesn't get enough sleep, it produces a hormone called ghrelin and lowers levels of another hormone called leptin. Leptin tells your brain that you are full and ghrelin stimulates your appetite. In other words, if you don't get enough sleep, your appetite will increase and your brain won't tell your body you're full.
   • People with sleep apnea, which causes your breathing to stop at night, are more likely to be overweight. If you think you have sleep apnea, it's a good idea to see your doctor to get enough sleep, more energy, and a narrower waist.

Tips

• Stay up, don't sit. By standing you burn calories, by sitting you store them. The easiest way to burn calories is to stand more often. Walk around while watching TV or while on the phone. It is of course no substitute for sports, but every little bit helps.
• Eat more vegetables than fast food, replace bad food with healthy food. You can also climb a lot of stairs to get rid of fat from your thighs.

Warnings

• Don't starve yourself for weight loss. Starving yourself slows down your metabolism as your body prepares for a longer period of time without food. The body then starts to store fat. Besides the fact that you will not lose weight, it is also very unhealthy.