Fat is one of the main macronutrients, along with carbohydrates and protein. There are certain types of fat like omega-3 fatty acids which are proven to be beneficial for health. On the contrary, saturated fat, found in oily foods is a proven way of putting on extra, unhealthy weight. The most prone areas where fat accumulates are the belly, thigh, glutes, and chest. Many concerned with thigh fat have considered opting for spot reduction. However, experts claim that spot-reduction procedures to lose weight are ineffective. With that said, there are still ways and exercises to reduce thigh fat. Let’s explore the article to learn about those ways and exercises!
Top 5 Ways To Reduce Thigh Fat
Before learning about the exercises to reduce thigh fat, take a look at other approaches to get rid of thigh fat!
As it's already established, there is no way to spot-reduce thigh fat. However, there are a few ways to reduce overall body fat and in the process, also reduce thigh fat. Let's take a look at a few proven ways to reduce thigh fat. However, you can also check RSLOnline for more information like this.
1. Controlling Salt Intake
As per research, increased sodium intake raises the chances of bloating. Salt makes the body retain excess water that makes the body bloat, which includes hips and thighs. The more the salt intake, the more the water retention in the body which is why bloatedness occurs. Studies suggest salt intake for a day should not be more than 2,300 milligrams. The most effective way to cut back on salt is to avoid ready-to-eat mixes and sauce and do away with the habit of adding extra salt to your food. Controlling salt intake will not only reduce thigh fat but also overall body fat.
2. Following A Diet High In Electrolytes
Electrolytes help the body get rid of extra salt, which means it will prevent the body from becoming bloated. Many sports drinks claim to be rich in electrolytes. However, electrolytes like calcium, magnesium, and potassium are available in abundance in many healthy foods. For instance, dark leafy greens, yogurt, and bananas are excellent sources of various types of electrolytes. This will not only help to reduce thigh fat but also overall body fat.
Also Read: Best Electrolyte Drinks for Hydration and Recovery
3. Staying Hydrated
While some might find this confusing, drinking plenty of water is one of the most effective ways to get rid of that extra pound on the weighing scale. Drinking water flushes out the excess salt and fluids that the body doesn't need and helps reduce thigh fat. Besides this, water breaks down the stored fat in the body and also aids in getting rid of fat from consumed foods and beverages. This helps reduce overall body fat, including thigh fat.
4. Having a Cup Of Coffee In The Morning
Coffee has a very mild diuretic effect which stimulates metabolic functions, along with the body's fat-burning ability. This drink as a result helps reduce fat from the body. Many even use coffee to boost their workout performance which, in turn, supports losing extra fat on body parts, including thighs.
Also read: Benefits of Coffee
5. Tracking Meals
Keeping track of daily food intake can also help shed body fat. By tracking food intake, one makes sure he or she eats enough and eats healthy. So, consider adding protein-rich foods like lentils and beans to your daily diet. Moreover, have brown rice and wholemeal bread instead of refined white rice and white bread.
Top 5 Exercises To Reduce Thigh Fat
Wondering, “How to reduce thigh fat at home?” Here are 5 exercises one can perform to reduce thigh fat effectively from the comfort of their home:
1. Lunges
This is a very effective exercise to lose fat in the thighs. Not only is it an effective exercise to reduce thigh fat but also one of the easiest exercises as well. Lunges target the thigh muscles and the glutes. Much like any other workout, lunges elevate the heart rate and help in burning fat. To perform lunges, one starts with feet slightly apart and tightening abdominal muscles. In this position, one should take a step forward, while making sure that the torso remains straight. One also needs to make sure that their knees do not bend more than 90 degrees.
2. Side Lunges
Although lunges alone are a great exercise to reduce thigh fat, the side lunge goes a step further and targets the inner thigh muscles. To perform side lunges, one must stand with their feet about shoulder-width apart. From there, one must start lowering themselves in a similar way that one sits down on a chair, while the other leg is stretched straight. This exercise requires three sets of 15 to 20 repetitions.
3. Squats
Performing a squat is a great exercise to lose fat in thighs which also involves the use of other parts of the leg. To perform squats, one must stand with their feet about shoulder-width apart. From there, one must start lowering themselves in a similar way that one sits down on a chair. Repeat twice, 15 to 20 times.
Also, read about Benefits of Squats for Men & Women
4. Froggy Squat
Not only is the froggy squat an effective exercise to reduce thigh fat but it is also fun to perform. To perform squats, one must stand with their feet about shoulder-width apart. In addition, one must keep their hands parallel to the ground. Breathing is an important part of this exercise, so, inhale while going down and exhale when on the way up.
5. Jump Squats
Concentrating on the flat thigh area, jump squats are one of the most effective exercises to reduce thigh fat. To perform, one must stand with their feet flat on the ground, and keep them hip-width apart. One must lower themselves in a similar way that one performs a squat. However, on the way up, one must jump as high as possible.
Summing Up
While there are numerous ways of reducing fat, the most effective ways are to keep food intake in check and practice thigh fat-burning workouts regularly. Shedding a bucket full of sweat every day at the gym is better than spending hard-earned money to pay hospital bills. So, it is wise to take early precautions and stay healthy by practicing the best exercises to reduce thigh fat.
Also Read: How To Reduce Thigh Fat in 7 Days Exercise
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