How to remove fat from thighs: a complete guide for girls

Everyone understands that most people bare their legs only in the warm season, but flabby and full legs are difficult to hide in jeans or pants even in winter, so toned and slender legs are something that can be “worn” all year round. Here are some simple tips on how you can lose weight and burn excess fat to improve the appearance of your thighs, buttocks and calves without bulking up your muscles.

How to quickly and safely lose weight in your legs

Whether you're looking to gain muscle or lose size, you need to burn fat to tone, which means you need to eat a calorie deficit to start losing weight. Any workout plan that promises you'll "lose weight fast" is probably too good to be true, but that doesn't mean you're doomed to a rocky road to a great figure. You can still follow simple diet and exercise tips that produce results. Of course, you should consult your doctor before starting any new diet or exercise routine, as you should understand that there are many reasons for weight gain, such as hormones, and some activities may not be suitable for you.

Stages of development: buttock ptosis test using M- and T-lines

The assessment method was developed by Brazilian plastic surgeon Raul Gonzalez. In a photograph of the patient from the back, or mentally on the patient’s body in a standing position, two vertical lines are drawn. The M line runs along the midline of the back of the thigh to the top of the buttock. The T-line connects the sacrum and the ischial tuberosity. The extent to which the gluteal fold extends into these lines is then assessed and the stage of ptosis is determined.

• Normally, the fold is absent or reaches the T-line without crossing it.
• The next stage is preptosis. It is divided into minimal (the fold crosses the T-line, but does not reach the M-line), moderate (the buttock fold reaches the M-line, without going beyond it) and borderline (the fold crosses the M-line).
• With true ptosis, the gluteal fold extends significantly beyond the M-line, tending to the outer side of the thigh.

Weight loss within 1-3 weeks

So how can you lose weight, burn fat, and get fit legs fast? We know that 3,500 calories equals 0.5 kg, so if you want to lose one kg, you'll need to create a 7,000 calorie deficit. But in recent years, more and more experts have denounced this rule "because calorie needs vary greatly from one person to another" and they have found that it changes the entire weight-loss mindset for most men and women unless they are overweight. weight or obesity. Not only will your calorie needs be different from your friend's, it will also be different at each stage of weight loss, i.e. It’s not a myth that the fewer pounds left to lose, the more difficult it is to do so.

If you want to know more about your daily calorie needs, see a nutritionist or try a few online calculators, but even if the 3,500 calorie rule doesn't apply to you, losing weight still requires you to create a deficit by reducing your calorie intake or increasing your caloric intake. calorie consumption.

Step 1: Increase Cardio Activity

Again, even if you're happy with your weight and just want stronger, toned legs, you still need regular cardio exercise for a healthy heart. Not to mention, cardio helps burn fat better and faster than anything else. The bad news is that you won't be able to "spot reduce" any specific area of ​​your body, but the good news is that cardio will help you burn fat and develop muscle in all areas of your body, including toned legs! Within a month you will see real results.

Step 2: Reduce your calorie intake

... but not too much. Use an online calculator to determine your metabolic rate. This is the number of calories you would burn if all you did was lie in bed all day. Never go below this number. Although it seems like it will allow you to lose weight very quickly, it is not that simple. If the body thinks it is hungry, it begins to store fat in anticipation of hunger. All this goes back to ancient times, since we need enough “fuel” for the brain and the rest of the body to function properly.

Fat loss from 4 weeks to 2 months

Drastic weight loss is quite harmful to your health, and if you have time to achieve your goal, try simpler ways to lose weight on your legs without changing your usual lifestyle too much. You can remove excess fat with minimal effort and maintain your shape in the long term.

Step 3: Start Strength Training

Just like you need cardio, you need strength training, even if you want skinny legs, because building muscle will help burn fat. Unlike cardio, with strength training you'll actually be able to "train" specific areas of your body, so for quick results, target the ones you want to improve first and focus on the rest when you have extra time in your workout. Focus on lunges, squats, leg raises and anything that works the front and back of your thighs.

Step 4: Fine-Tune Your Nutrition

Counting calories can be a quick and easy way to lose weight, but to lose weight and stay fit, you need to go beyond just calorie counting. For most people, it's not practical to count calories over the long term, and the concept of eating well is much more than just calories. Again, you can visit a nutritionist for the most accurate and personalized nutrition advice, but here are some easy ways to improve your diet on your own:

• Start paying attention to how you feel after eating.
• Make sure you get enough protein and fiber in your diet, as they help promote satiety and proper digestion.
• To avoid bloating (and excess weight), limit your intake of processed foods with added sugar, sodium, and artificial sweeteners.

Step 5: You are the master of your stress and sleep

Just as nutrition is about so much more than just calories, there's so much more to living a healthy lifestyle than just diet and exercise. More and more personal trainers are confirming the benefits of adequate sleep and stress management when it comes to building a great figure. High stress levels and lack of sleep can lead to hormone imbalances and excess fat accumulation.

So learn how you can improve your sleep and learn how to avoid stress to increase your chances of success. One way to relax your muscles is to use a foam roller. Not only will this help muscle recovery and flexibility, but regular use will also reduce the appearance of cellulite, which may remain even after diet and exercise.

You can achieve results quickly if you follow our simple tips.

Diet to reduce the volume of hips and buttocks at home

A sustainable positive result from training to reduce the volume of the thighs and buttocks in a week is achievable only with proper and balanced nutrition. At home, the diet is formed from oranges, grapefruits, tomatoes, cottage cheese and lean meat.

Approximate daily diet:

1. Breakfast.
   Focus on fresh cucumbers, tomatoes, sweet peppers and carrots. Moreover, it is fresh vegetables that are healthier, and not juices, fruit drinks or purees from them. Baked zucchini or beets also work well. You can eat one egg and drink a cup of green tea (like fresh vegetables, it acts as an antioxidant in the diet).
2. Dinner.
   For lunch you need to eat liquid food: broth from vegetables or lean meat. For the second course - porridge from fiber-rich grains with minimal processing, containing healthy “slow” carbohydrates: brown rice, buckwheat, lentils, pearl barley. Dishes made from semolina, white rice and couscous, which quickly increase blood sugar levels, are not suitable. Along with the porridge, you can eat 200 grams of boiled turkey and wash down the meal with a glass of fresh fruit juice.
3. Dinner.
   Vegetables baked with fish, low-fat cottage cheese or milk, dried fruits (prunes).

Read: “Training programs for the buttocks”

General dietary recommendations

• Water balance. Don't forget to maintain water balance when losing weight. To effectively burn fat tissue, the body should not experience thirst. Give preference to clean water. When choosing between tea, coffee or juice, give preference to freshly squeezed juice. The optimal regime during a diet is to drink water in small portions throughout the day.
• Snacks. To get rid of wide hips, give up sweets, chocolate and cookies. You can get rid of the feeling of hunger between meals by eating fresh fruit. Apples, plums, grapefruits, oranges and bananas are suitable. In addition, you can eat some low-fat cottage cheese, nuts, prunes or dried apricots.

How to reduce the size of your butt and thighs: myths about dieting

On the Internet you can find so-called “grassroots” diets, supplemented with corresponding menu recipes that supposedly reduce only the hips and buttocks.

Typically, these are extreme low-calorie diets that will actually lead to weight loss in the short term. But only within the framework of the entire organism. This is in contrast to physical exercise, which can actually be localized by training a specific muscle group.

Attention: it is impossible to locally get rid of fat deposits and create a beautiful leg silhouette simply by changing your diet.

To achieve a sustainable effect of reducing the volume of the hips and buttocks, you need a balanced diet, regular exercises to work the target muscles of the legs in combination with aerobic exercise.

Read: “The right set of exercises for a big butt in the gym”

30 Day Leg Muscle Challenge

In a dress and heels, or in shorts and sneakers, your legs will attract attention everywhere. Many women spend hours doing challenging exercises in the gym to get sexy, sculpted and toned buttocks and thighs. But these machines do not offer the best leg exercises for women and do not give the same workout effect that we guarantee you. If you want to know how stars lose weight, then read on.

In just 4 weeks you can improve the appearance of your legs; they will no longer be thick and ugly. And all this can be done at home or in the gym with simple exercises with your own weight and dumbbells.

This 30-day leg muscle challenge is more than just a list of exercises. You'll learn how to perform each exercise with perfect form, why each move will help you build perfect muscles in your legs, and when to perform each exercise. They really work for both girls and men.

So, are you ready to take on the 30 day challenge? The exercises are simple, the workouts are short, but you will really feel the burn in all your muscles from day one!

If you are ready to take on the challenge and are ready to beat yourself, then you can team up with others for more motivation and let's go!

We lose excess weight from the legs and butts of men and women

See also:

How to remove fat from thighs

Even with intense exercises aimed at local areas, weight loss for some reason begins in completely different places...

It will not be possible to remove fat only from problem areas. We need an integrated approach that will lead to overall weight loss.

The general directions are:

1. Nutrition correction. Replacing unhealthy foods with healthy ones, counting calories, increasing the amount of protein foods.
2. Exercises. Cardio is for burning fat, strength training is for tightening muscles.
3. Daily regime.

If all conditions are met, the result can be seen within a couple of weeks. Moreover, it will be much easier for a man to achieve them, since his metabolism is naturally faster, and his muscles are larger and consume more energy.

Practice shows that the body does not immediately become proportional. Although fat disappears from all places at the same time, first the face, arms, fingers, and chest will noticeably lose weight. Then centimeters will disappear from your butt and legs. Because much less fat is deposited in the upper part of the body than in the lower part.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Such features of weight loss are caused by the physiological nuances of the distribution of fat cells in the body. First of all, they accumulate and actively increase their number at the level of the buttocks, thighs and abdomen. Therefore, these areas most often increase in volume. In other places, the number of fat cells is smaller, the processes of formation of new cells are not so active, and accordingly, in these areas the fat layer is less pronounced.

Be sure to check out:

Get rid of the fat from your thighs: train your legs and lose weight Only a week to start losing weight in your thighs and buttocks How to easily and simply lose weight in your legs and thighs at home Only real ways to lose weight in your legs as quickly and effectively as possible

Toning your thighs and sculpting perfect calves

This 30-day challenge was designed to combine the best exercises for women with explosive cardio movements to show exactly what you need to do to lose weight in your legs. Building muscle is one of the best ways to burn fat, but adding cardio exercise will help you lose weight faster. We want you to see and feel results in just 30 days!

Jump squats, farmer's walks and jump rope are the top 3 movements that will help you burn excess fat for leaner legs and buttocks, improved muscle tone and a slimmer figure. You'll do at least one of these every day during your workout during the 30-day challenge.

The other exercises in the program are traditional strength and muscle building exercises, so they should be enough to leave you with toned thighs and butt by the end of the challenge. If you don't have the stamina to complete the prescribed number of reps, simply break the exercise into smaller sets. For example: If you can't jump rope for 6 minutes straight, do three 2-minute sets with short breaks in between instead.

If you are new to the world of sports, you can perform all the exercises with your own body weight, crossing your arms over your chest for comfort. But if you have been doing physical activity for a long time, then prepare barbells and dumbbells.

Ladies, please do NOT be afraid of training with additional weights. Even though strong women across the country lift far more weights than many men, the fear of becoming a "jock woman" still exists. If you do strength training, you will build some muscle and tone your entire body. But in no case will you become many times larger. Adding muscle fibers to your legs will give them a beautiful, athletic shape, not to mention, you will lose excess fat and improve your metabolism.

No matter what weight you use (or don't use), you'll achieve something big when you start doing our best leg exercises for women! Also try an anti-cellulite complex for practicing at home.

What do we have to do?

In order to lose weight on your legs, thighs and buttocks, you need to remember three things :

• eat right;
• exercise regularly;
• watch your calories.

Proper nutrition

Why do I write “proper nutrition” and not “diet”? It's simple, there are no such strict restrictions in proper nutrition, you have a very wide choice of foods that you eat. And most importantly, you do not have a limit of 30 grams of food per day . Quite the contrary, you should eat quite a lot, fasting does not lead to good things.

You can see my recommendations on proper nutrition for women here.

Workout

You need to train hard and regularly . While you put off training until tomorrow, fat is deposited today. With every day you miss, you lose the war with fat thighs.

Stop feeling sorry for yourself and start training, especially since I have already described a bunch of exercises that you can use to pump up your plump legs.

You can do this at the gym or even at home. So there is no need to make excuses.

I talked about what leg exercises to do at home here.

Calories and BZHU

Working out will be pointless if you eat like a hundred hungry truck drivers . But if you starve, then training won’t bring much benefit either.

Here you need
to find a middle ground .
If you eat a lot and there is a surplus of calories, then the fat on your thighs will remain intact.

There will simply be no need to use it as energy. And if you eat half a cucumber and two apples a day, your body will slow down its metabolism so much that snails and turtles will give it a standing ovation.

You need to create a deficit of 200-300 calories , then everyone will be happy. You are full, your body feels normal, you have enough strength for training, and you also burn fat.

Exercises included in the program

Bodyweight squats

All good leg exercise programs SHOULD include squats. When it comes to sculpting a toned butt, you can't do without the squat. And while the hamstrings are the main target, squats also work the glutes, hamstrings, calves and core. Mastering the bodyweight squat is essential before moving on to more advanced variations. Pumping up your buttocks is every girl’s dream, and this is a movement that you can do at home, in the gym, or in your hotel room.

Stand straight, place your feet shoulder-width apart. Keep your arms straight out in front of you at shoulder level. Tighten your abs and lower your body as low as possible, pushing your hips back and bending your knees. The torso should remain upright and the arms should not change position throughout the movement. At the bottom of the movement, your upper thighs should be parallel to the floor (or lower). Pause briefly at the bottom and then return to the starting position, squeezing your glutes at the top.

Cup (goblet) squat

This type of squat is a great way to learn good technique. By holding the weight near your chest, you keep your torso in the correct position. At the bottom of the squat, you can use your elbows to push your knees out—a good way to remind yourself not to let your knees sag. Goblet squats are also an effective way to improve range of motion and flexibility in your hip muscles. Spending all day at a desk or in a car can cause severe tightness in your hip and pelvic muscles.

Stand straight, place your feet slightly wider than shoulder-width apart and hold the dumbbell vertically to your chest. Both hands grasp the top of the dumbbell (as if it were a heavy goblet). Lower your body as you would in a regular squat, remembering to keep your chest up—your elbows should touch the inside of your knees at the bottom of the squat. Pause briefly and press through your heels to return to the starting position. After a few sets, you'll understand why goblet squats are one of the best leg exercises for women.

Jump Squats

The best leg exercises for women should always include a strength component—so let's move on to jump squats. This squat is an intense plyometric movement that will help you burn fat while toning your thighs. Use your full potential and perform the movement to its full potential. Be sure to squat down before jumping up. And don't worry if you get out of breath while doing it, it's an intense full-body movement that requires significant amounts of oxygen to fuel all those working muscles.

Stand straight with your fingers on the back of your head and your elbows back. Bend your knees slightly as you prepare to jump. In an explosive motion, jump as high as you can. When you land, use the momentum to immediately squat down and jump again.

Lunges

What is the 30 Day No Lunge Leg Challenge?! All quality leg workout routines include this effective lower body exercise. You can do them with a dumbbell in each hand or as a bodyweight exercise with your hands on your hips.

Stand with a pair of dumbbells at your sides and your arms facing you. With your chest lifted and shoulders back, step forward with your right foot and slowly lower your body until your front knee is bent 90 degrees. Take a short break and return to the starting position. Complete all reps on one side before doing the same number of reps on the other leg.

To add variety to your routine, you can try different variations. From side and back lunges to deep and cross lunges. This way you can work almost all the muscles of the thighs and buttocks. A few sets of lateral lunges and you'll definitely feel your adductor magnus and brevis muscles!

Bulgarian split squats

Bulgarian split squats are the most challenging variation of the single-leg split squat. You will feel the back of your thighs burn as well as a strong stretch in the hip flexor in your back leg. Perform this as a bodyweight exercise with your arms at your sides or crossed in front of your chest, or if you want more of a challenge, hold a dumbbell in each hand. Bulgarian splits will improve quad muscle tone, enlarge your glutes, and develop core strength and balance.

Place the shin of your left leg on a raised surface. Keeping your chest upright, lower your body as far as you can. Return to the starting position. Repeat all reps on one side before moving to the other.

Calf raises with dumbbells

While the big leg muscles can be trained simply by doing large, compound exercises, your calves and calves love isolation. By performing calf raises, you can use less weight and still effectively work each leg. These are traditionally done with the working leg straight, but you can also try them with the knees bent to target the other side of your calves.

Hold a dumbbell in your right hand and stand on a step, block or weight plate. Place your left foot behind your right ankle and balance on your right foot (with your right heel hanging over the step or floor). You can place your left hand on something for balance (wall, table, exercise equipment, etc.). To begin, lift your right heel as high as possible. Pause briefly, then lower and repeat. Complete all reps on the right side, then move to the left.

To make sure you're working all parts of your calf muscles, rotate your leg at different angles as you perform.

"Farmer's Walk"

This exercise may look a little funny at the gym, but it is an amazing way to improve the tone of your calf muscles. You can do it at home if you are shy.

Stand up straight and hold a pair of heavy dumbbells (or kettlebells) to your sides. Lift your heels and walk forward, constantly rolling your feet. If you have little space, walk in circles instead of forward. In the 30 day challenge we will be doing this for time, not distance or number of repetitions, so make sure you have access to time tracking.

Jump rope

Everyone's favorite jump rope is back to challenge you to slim down your calves, energize your heart, and complete your 30-day leg workout! Because you jump on the balls of your feet, your calves are worked with every jump. Again, we'll be jumping against the clock (too hard to count reps with your heart beating so fast!), so keep an interval timer or watch nearby. After a month, you will notice how your legs become smaller with each workout.

So there you have it, all the simple leg exercises you'll need to tone your thighs and sculpt your calves. Now you need to know how to put it all together for the 30 Day Leg Challenge!

30 Day Challenge Schedule

Diet for beautiful legs

A healthy diet is key to losing weight and maintaining a healthy and toned body, including thighs, buttocks and calves. Therefore, regarding diet, you should pay attention to the following points:

Consume low-calorie foods

To effectively lose weight, you need to burn more calories than you consume. Therefore, a low-calorie diet is recommended, which limits daily calorie intake to 1200-1500 calories. This can be achieved by limiting fatty food intake to 35-50 grams per day, which will provide 20-30% of daily caloric needs.

In addition, you should consume 180 to 270 grams of complex carbohydrates, such as whole grains, vegetables and fruits, which meet 45% to 65% of your daily calorie needs. Low-fat proteins such as poultry, meat and fish should also be included in the diet. It is recommended to consume from 50% to 95% of such proteins. This will provide 15% to 25% of your daily caloric intake.

Get rid of sugar

We all have a sweet tooth, but these are the desserts that make it difficult to lose those extra pounds. Carbonated drinks, energy drinks, juices, etc. contain a lot of sugar and should be avoided. Instead, drink plenty of water, as it removes toxins from the body, transports nutrients into cells and provides the moist environment needed for body tissues.

Green tea is also an excellent source of antioxidants with minimal calories. It contains ten times more polyphenols than vegetables and therefore protects cells from free radicals. So, a cup of unsweetened green tea is a great option.

Fresh fruit juices (without sugar or artificial sweeteners) are also a great option for providing your body with the nutrients it needs without adding extra pounds with sugar.

Try not to eat cakes, pastries, chocolates or even if you do, don't overeat. Make sure you have a workout the next morning where you work off all the goodies.

Count carbs

The three main macronutrients our body needs are fats, proteins and carbohydrates. Therefore, completely eliminating carbohydrates from your diet will not help. For normal functioning of the body, a minimum amount of carbohydrates is required. Eat brown or brown rice, multigrain flour, multigrain cookies, breads and cereals. If you add butter to your cookies or sugar to your bowl of cereal and think you're eating healthy, you're wrong. In this case, the sugar and oil introduce the bad carbs and you eat them, happy and unsuspecting!

Download a calorie counting app and track the carbs you consume daily. This will also give you a clear idea of ​​how many carbs you should be eating each day and how much you're actually eating.

The secret to weight loss is often staying happy and maintaining peace of mind. A busy life does not give you this privilege. However, it's time to take control of your mind. Change your lifestyle and demand from the Universe all the happiness you deserve. Here's what you can do!