9 Ways to Slimmer Thighs That Actually Work
Now I’ve said it once and I’ll say it a thousand times, there’s no way to actually spot reduce fat from your thighs or arms or anywhere for that matter.
We need to reduce body fat from all over through the right diet and also exercise. Your body tends to burn fat in layers like peeling an onion with the most recently acquired fat coming off first. That’s what makes it hard to notice at first, as it’s coming off in thin layers.
We’ve put together a few steps to help slim your thighs, flatten your stomach and lose weight all over.
1. A MORNING COFFEE
An early morning coffee can have surprising benefits when it comes to weight loss. It’s been shown to get rid of excess water from the body and it can help kick start your metabolism for the day. As coffee is a mild diuretic it’s important to keep hydrated. A large glass of water, just as you get out of bed will not only wake you up but it will also fire up your metabolism and improve satiety from breakfast. Just don’t overdo it with the coffee, two cups of coffee a day should probably be the upper limit.
2. REDUCE YOUR SALT
The salt found in foods and condiments will cause your body to retain water and you’ll feel extra bloated, not what you want. We’re not talking “sprinkling salt” here, certain foods are packed full of sodium so it pays to keep tabs on the label information. Water and salt go together so the more salt you consume from foods and sauces, the more water your body will retain. Keeping salt-packed foods to a minimum will yield an almost immediate return with how you feel and look.
As a rule of thumb you’ll want to ditch processed foods like sausages and bacon, along with tinned and pre packed foods like frozen breaded foods, soups and ready-meals which can be loaded with sodium. Reduce your salt intake and your thighs and stomach will thank you for it.
3. GET THOSE ELECTROLYTES
You may have seen them contained in fancy water brands & sports drinks but they’re also found every day healthy foods, just make sure you’re getting enough. Calcium, magnesium and particularly potassium help to balance out the effects of salt, the more you get the less salt your body will retain.
To ramp up your electrolytes think… avocado, sweet potato, fruit, nuts and dark green leafy vegetables. Aiming for 8 or 9 portions of vegetables and fruit per day will help keep you topped up on the essential vitamins & minerals needed to keep your metabolism functioning perfectly.
4. KEEP HYDRATED
We’ve mentioned it before but that’s how important it is, please tell me you’re drinking enough. Water will flush out excess salt and toxins built up through your diet. It will help clear your skin and ensure your metabolism is firing and accessing fat stores when needed.
You’ll also eat less as your body struggles to distinguish between hunger and thirst, the next time you reach for a snack it may be water your body needs. You should consume 2 - 3 litres of water a day depending on the weather and exercise levels.
5. LOW CARBS
Nobody said “no carbs”, we’re talking low carbs here, somewhere between 80-100 grams per day dependent on your exercise levels and weight. Anymore and you may find your body is storing them as fat and retaining water to help the process. Consider reducing your carb intake to this level and replace the space on your plate with lean proteins and vegetables. It will not only save you a few pounds of water weight right away but also encourage your body to access and burn fat stores helping you shed pounds. Lower carbs shouldn’t mean missing out on healthy whole grains - they’re good for your heart and satiety so you’ll feel fuller for longer.
6. RAISING YOUR HEART RATE
Getting a little sweaty and increasing your heart rate comes with a stack of big benefits. Not only will it help you use up calories and burn fat but it’ll clear your skin and flush out toxins in your body. It’ll boost your metabolism and improve circulation, reducing your risk of heart disease and other health problems. To lose weight you need to burn more calories than you consume each day, regular exercise with a calorie & portion controlled diet will make a deficit far easier to reach. Just remember to keep hydrated throughout.
7. MAKE A PLAN
Writing down everything you eat and drink can be time consuming but trust me, it’ll help you achieve your goals. It’ll map out everything you’re eating and enable you to plan out in advance what you’ll need. You’ll be able to track trends of what and when you’re eating certain things enabling you to make healthier choices. Failing to plan is pretty much… planning to fail when it comes to tracking your food. A solid food plan will lead to more consistent weight loss without the feeling of being restricted.
8. FIBRE & PROTEIN
Ensure every meal is made up of healthy fibre and lean protein, aim for up to 35 grams of fibre and 100 grams of protein a day. It’ll help you feel fuller and more energised whilst also building lean muscle for a more toned look. This will help change the composition of your body to contain a higher level of muscle mass which in turn will increase your BMR (basal metabolic rate). This is the amount of calories your body requires to keep functioning at rest.
9. WORK THE THIGHS
Your legs are the largest muscle group in the body, exercising them will have a big impact over time helping you look more toned and making it easier to shed pounds. Building in leg workouts to your overall weekly exercise plan will help you tone up and build lean muscle.
Aim for two leg workout days per week and exercise your other muscle groups on the other days. It’s great to continually mix up your moves to shock and challenge your body into burning fat. High Intensity Interval training helps build in variety, it keeps your workouts timely and it encourages fat loss.