Content

• Steps
• Method 1 of 2: Limit your calorie intake
• Method 2 of 2: Exercise to Lose Hip Fat
• Additional articles

Most of the fat is deposited on the thighs, especially for women. It may be tempting to try to lose fat only on the thighs, but this is an impossible task. Only a reduction in total body weight will help reduce the amount of fat in one or another part of it. As you lose weight and reduce fat, you will notice that your thighs have become slimmer, as, indeed, your entire body. You can lose thigh fat with a combination of diet, cardio, and strength training.

Steps

Method 1 of 2: Limit your calorie intake

1. 1 Keep a food diary for one week. Continue eating as usual. With this diary, you will be able to make the necessary changes to your diet.
   • A food diary will allow you to analyze your diet and change it in such a way as to lose excess weight.
   • Record serving sizes, small snacks, liquid calories, and fatty foods. Checking these items or putting them on a separate list will make it easier to draw up a new meal plan.
   • Continue to keep a food diary as you lose weight. Research shows that those who keep a food diary achieve bOthe greatest success in losing weight in the long term.
2. 2 Lower your daily allowance by 500 calories. By doing so, you will signal to your body that it is time to recycle stored fat (including fat on the thighs) into energy.
   • To lose weight and reduce fat throughout your body and thighs in particular, you need to cut back on your calories. Over time, the reduced number of calories will lead to weight loss.
   • As a rule, a 500 calorie reduction in the daily allowance allows you to lose about 0.5-1 kilograms of weight per week. Experts believe that this method is a harmless and healthy method of losing weight.
   • Use your food diary to figure out which foods you can skip to reduce your daily intake by 500 calories.
3. 3 Observe the correct serving size. This will help you control calories and lose weight.
   • Consider purchasing a kitchen scale or measuring cups to help you control portion sizes.
   • Try to weigh or measure all servings and snacks to keep calories in check. Visually, you can underestimate serving sizes, which will lead to consuming more calories.
   • Measure the portions as follows: 80-120 grams of protein food (roughly the size of a deck of playing cards), 30 grams (about 1/2 cup, or 125 milliliters) cereals, 1 cup (250 milliliters) vegetables, or 2 cups (500 milliliters) leafy greens, 1/2 cup (125 ml) chopped fruit, or one small fruit.
   • Include 1 serving of protein and 2 servings of fruits or vegetables with each main meal. It is also recommended to eat 2-3 servings of grain products throughout the day.
4. 4 Choose foods that are low in calories. In addition to reducing calories and limiting portion sizes, eating foods that are low in calories is another important weight loss measure.
   • When losing weight, it is best to choose low-calorie foods that allow you to easily control portion sizes.
   • Eat low-calorie, lean protein foods such as poultry, eggs, low-fat dairy, lean pork, seafood, legumes, and tofu.
   • Eat 100% whole grains without seasonings or sauces. Whole grain foods have bOGreater nutritional value because it contains more dietary fiber and other nutrients. Eat whole grains without seasonings or sauces to avoid adding calories.
   • Most fruits and vegetables are low in calories. However, be careful when purchasing canned or frozen foods. Make sure they are free of seasonings, sauces, or added sugar.
5. 5 Limit liquid calories. Often, a significant portion of the excess calories comes into our body with various drinks. To lose weight, minimize the amount of "liquid" calories.
   • Calories are found in many drinks. Limit or skip these drinks altogether to help you lose weight.
   • Limit sugary sodas, whole milk, juices and smoothies, alcohol, sugary teas, sweetened coffee drinks, sports drinks, energy drinks, and hot chocolate.
   • While some beverages are nearly calorie-free, they should also be avoided if they contain a lot of artificial sweeteners and other additives. These are diet sodas, diet energy drinks, and sports drinks.
   • Drink clean, healthy liquids: plain and flavored water, caffeinated coffee without sugar, and caffeinated tea without sugar. Drink at least 8 glasses (2 liters) of fluid a day. Your body may need 13 glasses (3.25 liters) of fluid daily.
6. 6 Limit snacks between meals. Another obstacle to weight loss is snacking too often. Constant snacking throughout the day can interfere with weight loss.
   • Experts recommend limiting the number of calories consumed throughout the day as a result of snacks. If you are trying to lose weight, there should be no more than 150 calories per snack.
   • Usually, no more than 1-2 snacks per day are required, depending on your lifestyle and physical activity level.
   • Snack on low-fat protein foods and natural sources of dietary fiber such as fruits and vegetables. You can eat 30 grams of nut mixture and a medium apple, a cup of low-fat Greek yogurt and 1/2 cup (125 milliliters) grapes, 1/2 cup (125 milliliters) cottage cheese, and 1 cup (250 milliliters) cherry tomatoes, or 80 grams of turkey jerky and 1 cup (250 ml) carrot sticks.

Method 2 of 2: Exercise to Lose Hip Fat

1. 1 Engage in intense cardio workouts 4-5 times a week. High-intensity interval training combines moderate and intense cardio intervals to help you burn calories and lose fat.
   • Experts recommend high-intensity interval training for those looking to lose fat. While not specifically targeting the thighs, it does burn fat throughout the body.
   • High-intensity interval training consists of alternating between intense and more moderate intervals, and they tend to take less time than regular workouts. Interval training works well with other cardio and strength training.
2. 2 Train for at least 30 minutes, five days a week. You will not be able to lose thigh fat if you do not reduce the amount of it all over your body. Plus, just one type of exercise will prevent you from getting a lean and well-proportioned figure. Do cardio regularly to help you reach your goal.
   • Experts recommend that you devote 150 minutes a week to moderate exercise. This can be walking, jogging, cycling, swimming, dancing.
   • If you want to lose fat on your thighs faster, exercise for one hour a day, 5-6 days a week, that is, devote about 300 minutes a week to training.
   • Incorporate cardio exercises into your workouts that strengthen and slim your hips. You can burn calories and strengthen your hips with walking, jogging, cycling, and ladder training.
3. 3 Do squats. This popular exercise develops the muscles in your thighs, glutes, pelvis, and abdomen. Strengthening these muscles, along with the overall fat loss, will increase lean muscle mass and make your thighs slimmer.
   • Stand on the floor with your feet shoulder-width apart. Fold your hands in a "prayer position" in front of your chest.
   • Place your weight on your heels and sit down as if you were trying to sit on a chair. Put your buttocks back and sit as low as possible, or until your thighs are almost parallel to the floor.
   • Pause briefly in a seated position with your thighs parallel to the floor. Then slowly rise to the starting position. Repeat the exercise 10-20 times, or as many times as you like.
4. 4 Do lunges. In this exercise, you should step forward with one leg and bend your knees at the same time. It is great for strengthening the muscles of the thighs and pelvis.
   • To begin with, stand up, spread your feet shoulder-width apart and put your hands on your belt.
   • Step about half a meter forward with one foot. The toe of this foot should be facing forward.Bend both knees at the same time and slowly squat down.
   • Squat until the thigh of your front leg is almost parallel to the floor. Make sure that the knee of the front leg is in line with the ankle and does not protrude in front of it.
   • Extend your front leg and return your body to its original position. Change legs and repeat the exercise.
5. 5 Raise your hips. This exercise is aimed at strengthening the muscles of the pelvis and thighs. In particular, it strengthens the outer thigh muscles.
   • Lie on your side and place one leg over the other. Lower your head onto the hand closest to the floor. Place your upper hand on your belt.
   • Raise your top leg to the ceiling; while doing this, keep it straight and do not pull the sock out. Then slowly lower your leg back to its original position. Lie on your other side and repeat the exercise with the other leg.
6. 6 Include a bridge in your workouts. This exercise develops the back muscles of the legs and also strengthens the hips and pelvis.
   • Lie on your back. Bend your knees at a 90 degree angle so that your feet remain on the floor. Place your hands on the floor at the sides of your body.
   • Tighten your glutes and lift your pelvis so that your body forms a straight line from knees to head.
   • Stay in this position for a few seconds, then slowly lower your back to the floor and return to the starting position.
   • Repeat the exercise 10-20 times, or as desired. Complicate it: lift one leg and hold the bridge for one minute. Then change legs and repeat the exercise.
7. 7 Do plie squats. This is one of the basic movements in ballet and it strengthens the muscles of the thighs, glutes and pelvis.
   • Stand with your feet slightly wider than your shoulders. In this case, the socks should be directed at an angle of 45 to the body. Fold your hands in a "prayer position" in front of your chest or place them on your belt.
   • Sit down. In this case, the head, torso and buttocks should still be located on the same vertical line.
   • When squatting, keep your legs at the sides of your body and bend your knees. Get down as low as possible.
   • Slowly rise back to the starting position. While doing this, tense the inner muscles of the thighs and buttocks. Repeat the exercise as many times as necessary.

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