Content

• Steps
• Advice
• Warning

You want to have slim thighs? Do you feel the need to change your lifestyle and need new inspiration? With hard training, healthy diet and perseverance, you can reshape your thighs, but the results can also be slightly different. You will need to establish the right combination of diet and exercise, and with perseverance, you will see results. Read on to learn how to have slim thighs.

Steps

Method 1 of 3: Exercise

1. 

   Use a pedometer. Pedometer is a counting device used to track how many steps you take each day. You can use the motor at the hip. There are even so small machines that no one can see, so there's no reason you wouldn't buy one.
   • Aim to take about 5000-10000 steps per day. It sounds a lot, but it's actually less than you think (5000 steps is just a little bit farther than 3.2 km). You should find opportunities to walk. Take the stairs instead of the elevator or escalator, for example. Walk to the store instead of ride. To walk 10,000 steps a day, you'll need a little bit of exercise, but it's worth it once you've done it.

2. 

   
   
   Try running up and down the stairs in the stadium. Awaken the spirit of challenge inside of you to try to run up and down those stairs. Feeling a burning sensation in the muscles is a sign they are being trained properly.Alternatively, you should try taking the stairs instead of the elevator in the building.

3. 

   Try interval training. Interval training is when you work out as hard as you can for a short period of time and then do low intensity exercise for longer. For example, if you run around the track, you could jog slowly for the first 3 laps and then run as fast as you can in the last lap. Though it's a bit exhausting, that's what you are aiming for, right?
   • Interval training is scientifically shown to help burn more calories and improve aerobic fitness. Start by replacing some of the more common exercises with interval and incremental exercises. You will see results faster with persistent practice.

4. 

   
   
   Practice jumping and jumping. Instead of just jumping in (a bit boring and ineffective), try jumping up after getting completely tired from another exercise. After running for 1.5 km, swimming 20 laps, or cycling to increase your heart rate, you should get up and jump 20 times at full intensity. This is a great way to get the most out of your workout and you'll feel it right in your thighs.

5. 

   
   
   Aim for the inner thighs and abdominals with the Scissor Kick abdominals. This is a great exercise that you can do anywhere without any special equipment. Lie on your back with your hands under your glutes, raise your feet up into the sky, and begin kicking back and forth with short controlled movements. Be sure to straighten your toes and bring one leg back while kicking one leg forward. To increase the intensity of the exercise, spread your arms out from your sides instead of underneath your glutes.
   • To target the thighs specifically, spread your legs wide and quickly bring them together. This is similar to jumping while lying on your back.

6. 

   Dance to music you enjoy or take a dance class. This activity cause you find it interesting so it will be very effective in helping you practice. Taking a dance class has the added advantage of allowing you to practice for a fixed amount of time, not until you don't feel like it anymore.

7. 

   Join an organized sport. While you may not be "very good at sports", there are hundreds of sports that are suitable for everyone. If you don't like basketball, you can play tennis; don't like tennis then play soccer. The spirit of competition breaks the monotony of your practice and makes you feel genuinely enjoyable.
   • Through an organized sport or internal scale, you can burn more calories than you would with a monotonous workout. If you play soccer for 1 hour, you could burn about 730 calories. Meanwhile, if you do Hatha yoga alone, you can only burn about 200 calories. What a big difference.

8. 

   Do slack exercises if you want to build toned muscles. Hold the dumbbell in both hands, slack one leg forward, while lowering the other knee until the floor is about 2.5 cm. Step back to the starting position, then switch legs.
   • Exercises that do not use weights but use body weight such as sagging are ideal if you don't want a body build and still want to build lean and strong muscles.

9. 

   Understand that it is impossible to lose weight in one place of the body. It is not possible to just lose weight in the thigh area or in another part of the body ("lose weight in one place"). In other words, you have to lose weight Body to lose weight in the thighs. advertisement

Method 2 of 3: Diet

1. 

   Eat fewer calories than you burn for the day. Do you want to lose weight? Then this is the only reliable way. Since 0.5 kg contains about 3500 calories, you will need to burn about 3500 more calories than you take in to burn 0.5 kg of weight.
   • Don't be scared to see this number. Losing 3,500 calories in a day is too much. Initially, you should aim to lose another 250-500 calories per day.
   • Get into the habit of calculating your calorie intake. Many people don't know how many calories they are consuming without actually writing it down. Therefore, you should carefully measure your portion sizes and then make a list or diary to keep track of all the foods you eat throughout the day. This list will serve as a guide and information for you before planning to lose weight.

2. 

   Eat more food in the morning and at noon than in the evening. A balanced breakfast that starts the day is very important. Breakfast energizes the body to perform necessary tasks. On the contrary, eating a lot right before going to bed is not good, not because your metabolism slows down, but because the foods you usually eat right before bed are usually unhealthy snacks. strong.
   • Research shows that animals that eat "right" periodically (ie when most active) lose weight better than animals that eat "wrong" cycles (eating at night for humans, or at night). day for rats). Eating late increases the risk of weight gain.

3. 

   Eat the right foods. To lose extra weight on the whole body in general and the thighs in particular, you need to eat the right foods. Scientists and doctors often recommend the following combinations:
   • Lean protein: white poultry, soybeans and dairy products, fish, ...
   • Vegetables and beans: spinach (spinach), kale, broccoli, carrots, beans, lentils, ...
   • Fruits: citrus fruits, bananas, apples, kiwis, pears, ...
   • Whole grains: whole grain pasta, whole grain bread, etc.
   • Nuts: pumpkin seeds, sunflower seeds, flax seeds, almonds, walnuts, ...

4. 

   Stay away from bad foods. Doctors recommend avoiding foods that are highly processed, foods containing saturated fat or trans fat, and foods that fall in the high glycemic index group. Include:
   • Refined sugar: candy, cream cake, soft drink (soda), ...
   • Simple carbohydrates: plain pasta, white bread, ...
   • Trans fat and saturated fat: butter, thick butter, lard, margarine, ...

5. 

   
   
   Drink a lot of water. Drinking water helps to supply the body with water, helps the internal organs to be healthy and somewhat "fool" the body into thinking it is full. If you are really hungry, you should drink 8 ounces of water before meals. This way, you will feel fuller and not overeat. This is because we often confuse hunger signals with thirst. advertisement

Method 3 of 3: Lifestyle changes

1. 

   
   
   Reduce stress. When you are stressed, your body releases the hormone cortisol. This hormone can raise blood sugar and cause you to gain weight. If your life is too busy, find ways to eliminate stressors from your daily life.
   • "Spiritual" exercises like tai chi or yoga can help you reduce stress while exercising.

2. 

   
   
   Get enough sleep. Try to get 7-8 hours of sleep each night. Sleep duration can affect the amount of hunger-signaling hormones secreted in the body. Sleeping less than 6 hours or more than 9 hours a night can cause you to overeat.

3. 

   Don't starve to lose weight fast. It's strange that fasting actually has a negative impact on your weight loss goals. In the absence of essential energy, the body believes it needs to begin storing energy in preparation for the time when it may not be able to get enough food. In other words, the body prepares for a state of inactivity. Instead of losing fat, you'll lose muscle and other lean tissues. This is really not a good idea if you want to lose weight really. advertisement

Advice

• Drink plenty of water while exercising for slim thighs to help you persevere longer.
• Everything takes time. Don't expect results to come in just 2 days.
• Jogging is very healthy. If you want to lose weight in your thighs, you should run about 3 km, 6 days a week and take a day off.
• Don't sit indoors all day, go out and do something. Sometimes this can be difficult to do with desk work. Try exercise in a chair, for example, moving your arms and legs for blood circulation.
• Do low intensity cardio exercises. Long-distance running helps to lose fat, while sprinting makes you gain muscle.
• Make an appointment to see a personal trainer to learn the right techniques and avoid injury during exercise.
• Another good leg exercise is to lie on the floor and keep your feet up 2.5 cm (feet together) for as long as you can. You should feel hot in the thigh area.
• Try running on the treadmill when you can't run slowly.
• Cycling for at least 15 minutes a day.
• Start slowly if you're not good at running, then work your way up. That would be better than injuring yourself trying to run for 4.5 km on the first day.

Warning

• Feeling a little bit of pain means the exercise is effective. If not, you might need a little more intensity.
• If you feel too much pain while doing these exercises, stop immediately and see your doctor or see your doctor or stop exercising and then try again when the pain is gone for a while.