It could be because of social media, models in magazines, or the ridiculous amount of reality shows where everyone seems to look perfect. Whatever the reason may be, it’s made us all feel like there is always something we need to fix or change.
We completely get it, ladies, and it’s frustrating. Although, if there is something you would like to change, and that something is shaping up your thighs, then what you’re really looking to do is lose body fat and build muscle on your thighs.
You may have heard of the term “spot reducing” before. This is where you work to target a specific area by losing weight and building up muscle. Sadly, this isn’t really something we can do. While it’s not possible to choose where you lose fat, you can work to tone areas that you’d like to be more defined. By doing this, you’ll likely lose a few pounds too, so it’s a win-win.
When you have more muscle, you feel fitter and stronger. So, you’re then able to do more intense workouts, challenge yourself and lose weight even faster. It’s also possible to lose weight by eating a healthy, high-protein diet, this will support muscle growth too. Studies have shown that those who stuck to a high-protein diet lost significantly more weight than those on a low-protein diet.
Unfortunately, women are at a bit of a disadvantage due to the way our hormones work. Female hormones will cause you to carry most of your weight around your pelvis, butt, and thighs. Now, whilst this may be great for childbearing, it’s not something we all want nor is it good for slim thighs.
We’ve got some tricks to help you tone and sculpt your thighs, and don’t worry, some of them are easier than you might think.
Well, without further ado, let’s jump right in.
Get down low
So, as we’ve already mentioned, it’s not really possible to spot-reduce thigh fat. However, where we have bad news there is also good news. You can spot-train muscles to make them strong and toned and yes, squats are a great way to do this. Squats are hard work – but they’re easy to do and rewarding. You can do them anywhere, anytime, whilst dinner is cooking or catching up on your favorite Netflix show.
Start with 40 squats a day, three times a week, as recommended. Then each week after this, increase the number of squats by 20 so that by week four, you’re doing 100 squats. Once you’ve achieved this you can then try a different variation of squat to keep those results coming. Maybe try adding weight, tempo, or doing a wider Sumo-like squat. You’ll start seeing results in no time and this will keep you motivated and inspired.
Also Read: 15 tips to follow if you’re struggling to lose weight
It’s important to make sure that you learn how the correct form of squats. Not following the correct form means that you may not reap the full benefits and could also cause injury. If you really want to feel the burn, you could head down to the gym and try out barbell squats.
An orange a day (apparently)
According to studies, eating oranges can help you to lose weight from your thighs. The study found that a diet rich in polyphenols, which can be found in citrus fruits, works with the bacteria in the intestines to boost weight loss. It may be even more effective when paired with a diet low in probiotics.
We did say some of these are easy, oranges are delicious, juicy, and packed with antioxidants and vitamin C. However, if you’re not a citrus fruit lover, polyphenols can also be found in red wine and dark chocolate.
Slim down whilst you sleep
If you’re looking to lose a few pounds, then you’re going to want to make sure you’re getting at least eight hours of sleep each night.
When you’re not sleeping enough, your cortisol levels are higher. This also means you’ll have less leptin, which is not helpful as it makes us hungry. Not only that but both cortisol and leptin love to hold onto fat reserves to give us more energy. Get your sleep, ladies, this is not something you want when dreamy thighs are your goal.
If you struggle to wind down and get to sleep, try to avoid caffeine, refined sugar, and processed carb snacks after 3 pm. This is because these foods can disrupt the downtime of your metabolism, creating fluctuations in your blood sugar and insulin. These may cause you to wake up at odd times of the night.
Ankle weights are the one
For many of us, life is busy and gets in the way, so when you haven’t got time for the gym, there are ankle weights. These are a really great investment for quick home workouts that will destroy your inner thighs.
By wearing the extra weight, your muscles will then have to work harder to shift the weights, so you’ll tone your legs and gain strength too. You’ve got to love that, right?
If you’re looking for a simple workout to do with ankle weights, then try bent-leg raises. Start in a chair with your knees bent and feet on the floor. Then, extend one leg out straight and hold it for 60 seconds, then bend the knee 45 degrees and hold for another 30 seconds. Next, lower your foot back to the floor, change your legs and repeat. As you start to gain muscle and build strength, up the weight by ½ lb at a time.
Also Read: Get back to exercising with these 9 tips
However, it is vital to recognize that you shouldn’t use ankle weights for aerobic exercises, as this can put extra stress on your joints.
Drink water, and then drink more
Drinking water and staying hydrated is one of the best ways to lose weight and keep yourself healthy. Studies have found that drinking 500ml of water, approximately a pint, will increase your metabolism for as much as an hour. Having a glass of water every hour will not only keep your body well hydrated but it’ll also up your base metabolic rate.
It is a common thing that when you think you’re hungry, you’re actually dehydrated. So, by keeping hydrated, you’ll decrease your appetite too. Some studies have found that drinking water before a meal can lead to a significant decrease in calorie consumption. This then means that in addition to burning more calories, you might also feel the need to consume less.
Water is essential to functions in the body and without it, your body isn’t able to provide it with the energy needed to grow muscles. However, it’s not just hydration, a healthy, balanced diet is essential to your success too.
It seems that trail walking and running are the new nature stair stepper. Climbing is a great lower body workout, it’s the perfect workout for your quads, hamstrings, calves, and glutes. Although, hiking downhill is also amazing for your thighs as this tones your muscles the most.
As you walk downhill, your glutes and quads need to work constantly to stabilize your knees and hips. These muscles are then resisting the force of gravity against your body weight, meaning toning effects go into overdrive.
You’ve also got the added bonus that this type of activity is free.
Show crazy diets the door
If you’re someone that does have a little extra weight on your thighs, then it’s a good thing to learn that the key to losing body fat isn’t dieting and starving yourself, but instead adopting a healthy lifestyle that you can live long-term.
We’re not under the illusion that this can be solved overnight, many of those crash diets are destined to fail. Alternatively, eating a balanced diet of nutritious and colorful foods will have you on your way to losing weight from your thighs (as well as everywhere else) and keeping it off.
Also Read: 10 tips to help you make healthy swaps
A high level of salt, too much refined sugar, and saturated fat are all things that can tear you down when your goal is slimmer thighs. Carb-filled processed foods are not your friend either, studies have shown that these sorts of snacks can cause you to gain weight in as little as two weeks.
So there it is, we’ve given you plenty of advice to get you started on shaping up those thighs. Just as we said, they’re not all super difficult, well 100 squats might hurt for a while, but it will all be worth it.
Make sure you wave off those fad diets, as we mentioned already, they set you up to fail with unrealistic targets and expectations. Instead, a challenging workout routine and healthy, balanced diet will have you well on your way to the thighs of your dreams.
Ready to work on those thighs?
We bet you can’t wait to get started with all that new thigh-burning knowledge under your belt, but do you want a little boost to get you started?
We’ve got you covered at Zotrim.
Our 100% safe and all-natural formula is designed to burn fat, reduce sugar cravings and boost your metabolism, meaning you can smash your goals in no time.
Go and smash it ladies, you’ve got this!