According to Scientific American the fat rate of pubescent girls is double that of boys. The researchers found the fat went mostly to the hips and thighs. Your cavewomen ancestors might not survive for very long and neither her children if not for energy stores. Women with bigger thighs were able to live longer and had higher chances of their children surviving. This resulted in the passing on of the genetics for a pear-shaped body. Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference (74).
Having excess fat on your thighs can be frustrating and may make you feel self-conscious. Luckily, there are several effective ways to target and reduce thigh fat. By incorporating a combination of exercise and healthy eating habits, you can achieve your goal of slimming down your thighs.
By using the methods below you’ll start removing this stubborn thigh fat fast. Exercise is the most effective way to tone your leg muscles, but you also need to harness the power of a calorie deficit to lose body fat. In general, a person loses weight if they burn more calories than they take in, and healthful foods, such as fruits and vegetables, usually have fewer calories. A combination of cardio exercise, such as running or cycling, and weight training can help tone the legs by increasing muscle mass and contributing to overall body fat reduction, says Chun. Protein has a satiating effect that can keep portion sizes in check without leading one to feel overly restricted. Similarly, fruits and vegetables add more volume to one’s diet, leading you to feel more full without adding excess calories.
‘The balance work tones all of the smaller muscles in your legs and thighs, tightens them up quickly, and makes for beautiful, lean legs,’ explains Bouzinova. You may be able to shape your thighs with certain exercises, including cycling and resistance training. ‘You can stimulate muscle growth by strength and resistance training. Muscle hypertrophy (muscle growth) requires tension on the muscle, muscle fibre damage and metabolic stress, which can all be achieved by working your muscles against resistance,’ explains Dr Oluwajana.
Focus on Cardio Workouts
Cardio exercises are excellent for burning calories and reducing overall body fat, including stubborn thigh fat. Activities like running, cycling, swimming, and dancing can help you shed those extra pounds on your thighs. Aim for at least 30 minutes of cardio most days of the week to see results.
Overall, the best strategy is to combine strength training, aerobic exercise, dietary changes, and other adjustments to support a more healthful lifestyle. Many people looking to lose weight turn to low-carbohydrate diets, which emphasize foods that have few carbs and are rich in protein and healthful fats. Investigations into whether low-carb diets are more effective than others at promoting weight loss have returned mixed results, but some research supports their effectiveness. Research suggests chronic stress may lead to weight gain, unhealthy coping behaviors, such as emotional eating or stress eating, or an inability to lose weight.
Incorporate Strength Training
The good news is you can overcome your genetics and hormones despite what anybody says. You’ll still be able to drop body mass in your legs even though nothing is currently working for you. I’m sure you’ll agree it can be incredibly frustrating wanting to get rid of your thigh fat without much to show for. Women naturally tend to hold more body fat in their thighs than other places on their body. This also makes it the most stubborn and the last place they lose it. Hormones and genetics can give women the pear-shaped body making it frustrating to get rid of their hip and thigh fat.
Genetics also play a significant role in one’s body type and fat distribution, she adds. If an individual has a family history of obesity, for instance, they may be more likely to have excess weight or obesity as well. Every Tom, Dick and Harry keyboard trainer on the Internet will be quick to tell you that spot reduction is a total myth and doesn’t work.
Strength training is crucial for toning and building muscle in your thighs. Exercises like squats, lunges, and leg presses can help strengthen and sculpt your thigh muscles while also burning fat. Incorporating strength training into your workout routine a few times a week can help you achieve leaner thighs.
Watch Your Diet
It’s important to maintain a balanced and healthy diet to support your weight loss goals. Focus on consuming whole foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary snacks and processed foods, which can contribute to unwanted weight gain. Additionally, be mindful of portion sizes and aim to eat smaller meals throughout the day to keep your metabolism active.
Stay Consistent and Patient
Losing thigh fat takes time and dedication, so it’s essential to stay consistent with your exercise and diet routine. Be patient with yourself and trust the process. With persistence and perseverance, you can achieve your desired results and enjoy slimmer thighs.
