My friend needed to lose 25 pounds in a month without dieting. He had to lose at least 20 pounds in less than 30 days or he would be off the team. Here is what he did. Expert Reviewed. wiki How to Lose Thigh Fat. Three Parts: Thigh-Targeted Exercises Eating Well and Dieting Maintaining Physical Health Community Q&A. Losing thigh fat. Getting rid of thigh fat can be really tough. Try these inner thigh workouts from the comfort of you home and watch the fat be burned off.
When you lose weight, you lose it all over your body, not just your chest, your stomach, or your inner thighs , let alone your upper thighs.
Keep your diet in check. Cutting calories a day will result in losing one pound a week 3, calories is one pound. Limit your intake of fat. The Academy of Nutrition and Dietetics AND recommends that adults limit their total dietary fat to 20 to 35 percent of their daily calorie intake.
Since one gram of fat equals nine calories, a 2, calorie diet should consist of 44 to 78 grams of fat per day. The DASH eating plan for lowering cholesterol recommends a daily dietary fat intake of 27 percent of total calories 60 grams of fat per day for a 2, calorie diet.
Try to include healthy unsaturated fats when possible while limiting saturated fats. Foods that are high in unsaturated fat include vegetable oils, such as olive and canola oils, nuts, seeds, and avocados. Load up on fiber. High-fiber foods are beneficial for weight loss because they are typically low in fat and calories and high in nutrients such as fruits, vegetables, whole grains, and legumes. Fiber also helps you feel more full and satisfied, for longer periods of time. Getting plenty of fiber in your diet will help you lose weight and body fat at a faster pace.
And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food. To do a squat: Stand with your legs shoulder-width apart, keeping an even balance. Turn your toes out slightly and place your arms at your sides with your palms facing inward.
Keep your shoulders down. Shift your weight onto your heels. Stabilize yourself with your abs. Keep your knees in line with your feet -- resist the urge to move them forward.
Bring your thighs parallel to floor and hold steady. If your heels are coming up, return to starting position. Exhale, push through your feet, and stand up straight. For a variation to the squat, do a wall-sit squatting against a wall and holding or use an exercise ball. We can learn from them.
Stand with your feet a bit wider than shoulder-width apart and angle your toes outward. Bring your arms out in front of you. Then, go down into a squatting position. Remember to align your knees with your toes! Return slowly to your original position, keeping your hips tucked under your spine.
Repeat these movements for about a minute. Lunging on all sides is the most beneficial -- your thighs need to be worked on all planes. Stand up straight with your feet together, all the while engaging your abdominal muscles. While keeping your back straight, lift your right foot in the air and find your balance. Once you do, slowly bring it forward and place it on the ground, heel first.
Straighten your left leg as you lower your right, maintaining weight on your front foot. Lower yourself until your right thigh and left calf are parallel to the floor and balance. Return to your starting position, pushing off with the front leg, and switch sides. Repeat for about thirty seconds on each side, or for as long as you can manage.
These are commonly found in Pilates -- a great toning workout. Lie on the floor on top of a comfortable surface like a yoga or Pilates mat. Bring your arms to your side with your palms face down. Bring your right foot straight up, pointing to the ceiling.
Rotate your leg outward a little. Keep your hips on the mat at all times. Then, inhale and move your entire leg in clockwise circles. Repeat this set four times, alternating legs. Keep up the resistance training and cardio. Cardio burns the most fat, but a combination of cardio and resistance training will lead to ultimate calorie burn.
It amplifies the benefits of cardio, burning even more calories. You do a short burst of exercise as hard as you can, rest for a bit, and repeat. And your workout is done much quicker! Along with most simple exercises, these are suitable for children.
Not Helpful 1 Helpful How often should I do this workout? Not Helpful 4 Helpful Can a 14 year old do these exercises? Not Helpful 8 Helpful How much time does it take to reduce thigh fat? It will take at least 2 - 4 months, but the harder and more regularly you work at it, the quicker the thigh fat will come off. Not Helpful 7 Helpful You can eat yogurt on a diet, but only yogurt without added sugar, flavors or other artificial additions.
Try going for a yogurt with added cultures instead, like kefir or biogarde, to give your intestines an extra boost of probiotics, which is good for health.
Not Helpful 13 Helpful What is a good breakfast if I am on a diet? Eat protein-rich foods that will steady your energy levels throughout the morning. Good choices are eggs, sugar-free cereal such as oatmeal, or fruit. Avoid foods such as bagels that will give you a sugar high and crash.
Not Helpful 9 Helpful How long will it take for me to lose thigh fat? This will be different for every person. It will depend on how much fat you already have, and how much fat you want to lose. It will also depend on what you are doing to get rid of that fat. For example, dieting may take longer than dieting in addition to exercising. Not Helpful 18 Helpful What is the suggested age for starting to exercise and go on diets to lose the fat?
If a child feels like they want to lose weight, they should talk to a doctor first. Does this also help reduce belly weight? Especially with a diet low in fat, it will have an impact if you observe it carefully. How long will it take to lose one pound? It depends on how much you do the workouts. For me, it took two weeks or so to lose one pound. Not Helpful 5 Helpful Answer this question Flag as Already answered Not a question Bad question Other.
Tips Ask your doctor before beginning a new diet and exercise routine to see if weight loss is right for you. You can even invite a friend to walk with you. Losing Weight In other languages: Thanks to all authors for creating a page that has been read , times. Did this article help you? Cookies make wikiHow better.
These inner thigh exercises will ONLY firm up your inner thigh area making them appear slightly thinner and To truly lose inner fat you must Go on 1 of these fast weight loss plans to lose fat all over your body.
I could improve my diet and i walk 3 miles a day. I have lost 20 pounds since April it seems like the harder i try it just wont come off. I want to wear my size 3 jeans again! Hi Adrian, I have to reduce 10 kg in 2 months. I am bottom heavy. Please suggest me what diet and workout i should follow. What exercises can I try to give them more shape? When will I see results?
How many times do I do this a day? And how what are some good ways of reving up my metabolism? What you need to to eat a healthy, balanced diet with lots of veggies, fruits, nuts, seeds and whole grain foods. Drink lots of water plus excersize.
Look up quick intense interval training and resistance training Do lots of cardio workouts at the end of each workout for minutes, and workouts that get your heart rate up to keep the calories burning! I know that food change is probably the answer but I like to eat the sweet things too. How do I work that in too? I want to keep my butt, maybe tone it a little bit.
Want to lose the thigh fat and belly fat. What do I do for the thigh fat? And how do I tone my butt? Exercises and food recommendations? Thank you so much in advance. In early January I was at 98lbs with a thigh gap. I joined a weight training class and gained ten pounds of muscle, the majority of it in my legs totally ruining the thigh gap I once had. I have been able to lose a couple of pounds but from there nothing else is working. Is there a way to lose the last 8lbs of muscle to get my thigh gap back?
I run on my treadmill at least 4 times a week. Workout in my gym 3 times a week. I do at least setups 7 days a week. I dont understand why I cant loose weight.
Would appreciate some workout and diet recommendations do I have to cut down on calories. I wanted to find out, I want smaller legs. I try to eat a good diet but it seems even no matter my exercise that my legs dont see much progress and I read that if you want smaller legs that you shouldnt necesssary work out the muscles in the legs.
In his case, it was intervals of cardio, with intervals of ab exercises. So, the question is, have you ever encountered similar results by doing exercises this way? Any clients who would volunteer for such a trial? For instance, I could see making complexes of a sort here, to make the legs the target. Other options mentioned, the upper triceps and the belly. I have an elliptical and need to lose as much as possible in 2 months.
My goal is 20 off by March 1. Help please, I am very discouraged. What type of intense workouts are required to burn bra bulge fat ,love handles fat to get results in 2weeks. How much time does it take to burn fat in those areas.
I cannot reduce it even after doing many workouts since 2 years. Please suggest me an effective workout that show results in weeks. I have too much fat in my hips and I have no fat in any other body part You are a creative genius! I would never have thought of the exercise of kicking a heavy box or weight across the floor. Do you have outer thighs exercises too? I want to reduce my weight and mostly my inner thighs and arm fat. What should i do. I am really conscious about it and need it gone!
What do I do? How long will it take? Can I lose 3 inches off thighs in 2 months eating properly and doung this kind of workouts? Hi, a few months back i lost a lot of weight and my thighs got toned down by doing squats and lunges. I took a break from gym for a few months, however when i got back i think it had the opposite impact, my butt has become bigger and thighs became bigger too. As you lose weight you will lose weight in different areas on your body at different times so you may end up losing much of your arm, back and belly fat before you start to see your inner thigh fat go away but usually… Your belly and hip fat is the last to go Why do I still have belly fat after losing all this weight?
Click to Comment of Comments. Adrian Bryant you should start here November 23, Adrian Bryant these tips will get you back on track November 21, Sara Hi Adrian, I have to reduce 10 kg in 2 months. Adrian Bryant use this plan November 12, Adrian Bryant wht is your weight and height? Adrian Bryant loseit here November 10, Jessica When will I see results?
Adrian Bryant do it like this August 06, Tracy I run on my treadmill at least 4 times a week. Adrian Bryant this is why June 30, Adrian Bryant please re-read the plan on this page. Help please, I am very discouraged December 28, Adrian Bryant use 1 of these plans December 29, Melania hi Adrian, I want to slim down lose fat overall as well as get more toned thighs and bigger butt.
Adrian Bryant do workout a here November 02, Akhila What type of intense workouts are required to burn bra bulge fat ,love handles fat to get results in 2weeks. Adrian Bryant these workouts October 03, Adrian Bryant you simply need to keep on losing fat all over your body so use this plan here to burn it off September 21, Adrian Bryant use this plan to lose your last bits of stubborn fat September 13, Adrian Bryant go here to lose hip fat or any other unwanted fat August 14, Rebecca You are a creative genius!
Many blessings and much happiness, Rebecca June 25, Adrian Bryant outer thigh here June 26, Adrian Bryant u should do this June 26, Adrian Bryant use these 2 steps February 23, Adrian Bryant so what is your current weight and height February 13, Denise How May Times a day do I have to do 10 min treadmill workout ,and how many days out the week? Adrian Bryant according to this plan here August 25,