Here’s How Indian Women Can Lose Thigh Fat
Thunder Thighs! A 2 word phrase very much Indian and sometimes even a compliment in certain southern states. But not so much when you have to lose that ugly thigh fat!
So no matter who they are, every person (especially women) wants to lose the excess fat on their rear and thigh area and that’s why we chose to write this post.
This blog post contains proven steps and strategies on how to successfully lose those unwanted fats in your thighs by simply improving your diet and getting more physical activity into your lifestyle.
Trying to lose your thigh fat is an almost impossible goal to achieve.
However, getting yourself to commit to eating well, following a healthy weight-loss diet plan, keeping your body fit with regular exercise, and performing thigh-targeted workout routines will go a long way when it comes to pushing yourself to have thinner thighs more quickly.
This page provides you plenty of easy-to-follow tips that only require your determination and patience. You absolutely do not need any special gym equipment or food supplements to practice all the helpful information offered here.
Now, before we move to the actual thigh part, we must debunk the BIGGEST MYTH in the weight loss world…
The Spot Reduction Myth
If you turn on the television set to the tele-shopping channel, you will find yourself absolutely transfixed by an array of the weirdest, wackiest and most insane products imaginable (endorsed by people totally unrelated to products, Navjot Singh Siddhu for an English teaching product!?)…
The bulk of these “quick weight loss” products are all centered on health and fitness and most of them are largely built on the insane assertion that you can focus on a single body part and make it perfect with a machine, gadget, pill or cream.
In one sentence – don’t fall for any of that because it is not true at all.
Spot reduction is an impossible dream.IMPOSSIBLE.
Sure, we all have at least one body part that we would like to improve on, but you can’t just go to the gym day after day, work the thighs and ignore the rest of your body. That makes about as much sense as working only your right bicep.
Before we go any further at all let’s just repeat that one more time: spot reduction just does not work. You cannot spot reduce. It cannot be done.
Now, it’s true that in some people, weight gain seems to be centered in that one area of the body, especially Indian women with a noticeably larger lower fat distribution in the lower body.
For some women it is the thighs, in others the middle. But, while that might be the most noticeable part of the gain it is not the whole story. Weight goes to where it is directed by genetics, hormones and by other influencing factors.
Folks who have sedentary jobs are also more likely to see their weight settle in the hips, buttocks and thighs (source). Some people are prone to having thicker waists then others are.
In any case, losing weight is a fairly difficult process to begin with. It can be frustratingly slow. No matter how much weight that you have to lose or how long that you have been trying to lose it, there are several things that you have to keep in mind:
- You need cardio, strength and flexibility training as part of your training program.
- Your nutrition needs to be spot on. Diet is about 80% of your weight loss success.
- Not everyone is going to end up with long, lithe thighs, no matter how much weight they lose or how toned their legs become.
That brings us to another, related myth.
You may have heard some of the online adverts say “lean out your legs” or “guaranteed to lengthen the look of your legs”. Unless these people are popping you on a torture rack and pulling your legs to greater lengths, that is another myth that you have to let go of.
Horrible Hormones Add To The Misery
Oh ladies! We are a swirling vortex of hormones including estrogen, progesterone, testosterone and many others.
Every hormone plays a role in at least one body function but many of them have multiple roles to plays. The reproductive hormones obviously play a role in fertility as well as in the development of gender specific characteristics like breasts and the feminine shape.
Sadly, these same hormones are also responsible for weight gain and for directing that weight to the hips, thighs and buttock areas.
We just can’t catch a break!
It gets even “better” from there.
Not only do our hormones specifically work to build nice billowy breasts, bountiful thighs and juicy butts whenever possible with the available fat cells already in the body but these very seem hormone monsters kick in at various points in the month and turn many of us into rage filled, emotion driven chocolate seeking monsters.
It is not just your imagination that you crave certain foods before, during or immediately after your period; it is your hormones.
Now, before anyone thinks that they can eat Amul candy bars all day and blame weight gain on hormones and the devastating effects of the monthly menstrual cycle, here is the truth: hormones play a role, that is true but it is not the only factor of any importance here.
If you get better control over your own body you in turn will gain better control over the way hormones affect you.
There is no way to totally change those affects, of course, but you can lessen your reaction to them.
Hormones are tricky, even in the best of systems.
A single thing can change how much or how little is secreted. Weight can also change your hormone levels in a circular way that may have many people alternating between laughing, crying and pulling out their own hair.
Here is how.
We have already established that certain hormones (estrogen and progesterone) play a major role in weight gain in women. But, a little bit of weight gain from another cause can cause the levels of these hormones to either drop or to rise.
The body, in an effort to balance itself will then signal an increase in other hormones. A drop in estrogen may signal an increase in testosterone.
Testosterone, the male hormone, can increase aggression, hair growth and ironically, weight gain. (This weight gain is typically in a different pattern than regular weight gain patterns.)
And just because it is so amusing, a rise in estrogen can cause a number of the same issues, especially the weight gain. It is no wonder that women are tempted to just blame their weight and jiggly thighs on their hormones and be done with it.
Too much estrogen can cause issues beyond just weight gain though.
From sore breasts to erratic mood swings, too much estrogen can cause general chaos in the body that is already dealing with hormonal imbalances.
But, those are only the tip of the hormonal iceberg.
There are literally dozens and dozens of hormones and many of them work hand in hand with one another. All of the body’s systems work like that- something that affects one of the systems will inevitably affect the others as well.
Take for instance the stress hormone called cortisol.
When cortisol is increased it can cause unpleasant things like an increased appetite and out of control eating.
Cravings, especially for sweet foods are also increased and that all can lead to serious weight gain.
Cortisol can also increase the stimulation of another hunger hormone called ghrelin. Increased ghrelin in turn will decrease the level of the hormone leptin. Leptin is the hormone that sends the signal to your brain that hey, you have had enough to eat, you can stop now!
If you are a short person with short legs- you will not suddenly have giraffe like legs because you did some yoga.
The muscles might appear to be longer because they have leaned out, but they are not stretching or growing. Even harder to take?
The length of your leg muscles like your quads and hamstrings are not necessarily determined solely by the length of your overall legs.
Instead, the placement of the muscles, primarily where they attach to the bone will determine how long or how short they appear. That placement also plays a role in the overall performance of the muscle- its range of motion and mobility. Range of motion can be changed and improved upon.
Strength can be improved upon. Length of the muscle? Not so much.
And now, finally…
How To Lose Thigh Fat
You can successfully lose your thigh flab with 2 approaches:
- Eating Correctly
- Working out your entire body with a slightly more emphasis on the thighs
Losing fat in your thighs requires you to lose the overall excess fat in your body, and you have to prioritize your nutritional needs for it.
Even if you try to perform all kinds of exercises, you can’t expect them to help you lose your overall weight or thigh fat if you do not follow healthy eating practices. Follow these steps to eating well in order to get slimmer thighs.
Go for nutritionally correct foods.
First thing on your list of things to do is to get proper nutrition. This is possible by eating nutritionally correct foods.
The proper types of foods will help your body shed off excess weight from your entire body, including the fat in your thigh areas. Health experts recommend that you regularly eat any combination of the following foods and the like:
Vegetables: Broccoli, spinach, carrots and kale
Legumes: Beans, peas and lentils
Protein (lean): Fish, white poultry meat, dairy products and soy products
Grains (whole): Whole grain wheat, whole grain pasta, Jowar, Bajra, Ragi, etc.
Fruits: Apples, pears, bananas, kiwi and citrus fruits Seeds: Sunflower seeds, pumpkin seeds and flax seeds Nuts: Walnuts and almonds
Make do with fewer carbohydrates.
This point was mentioned in our big 47 weight loss 47 weight loss tips blog post too…
To achieve your thigh fat loss goals, it is important that you eat less of carbohydrate-rich foods. When you consume more simple carbohydrates such as biscuits, candies, and pastries, your metabolism gets affected in negative ways, which only cancel out the positive effect (and function) of carbohydrates – to provide your main energy source.
Look for ways to reduce your intake of carbohydrates like breads, pastas, and other forms of white flour type grains, which can cause you to feel less energetic as well as tire easily due to weight gain and decrease in blood sugar level.
Choose to eat brown rice, or other healthier grains like whole wheat (Gehu) instead of pasta or bread. Also, make it a point to replace baked goods, sugary desserts, and other artificially-sweetened food items with fresh fruits and other naturally sweet treats.
Up your protein intake.
Instead of eating a Mcdonald’s chicken burger or fried chicken in order to increase your consumption of proteins, go for clean non fried chicken, turkey, and other types of lean meat.
Try to eat four servings of these healthy proteins every day, which is what is ideal for you (your fist equals one serving or about three to four ounces).
Other sources of good protein are fish (best boiled or grilled) and eggs (best poached). It is essential for you to get the amount of energy you require (from proteins as well as grains), so you will have enough to perform your daily exercise routines and build muscle, especially in the thigh areas.
Cut down on sugar.
It is best to limit your intake of sugar as much as you can.
Multiple researches have indicated that removing sugar from your diet helps in drastically lowering your overall calorie intake. To do just that, drink water (eight glasses daily) in place of any form of sugary drinks. You may also take green tea in place of sugary drinks. It contains beneficial antioxidants that can stimulate your metabolism.
Use honey, cinnamon and other natural sweeteners to add to your beverages.
You may also use Stevia (derived from a plant in South America) as a sugar substitute in your coffee. It tastes just as sweet as sugar does, but without all that calories that sugar gives.
Keep in mind that it is best to avoid all kinds of artificial sweeteners, and make sure that no corn syrup has been added to any of the food items you purchase by reading list of ingredients on their packages first. Avoid alcoholic beverages if you are serious about eating well, since these drinks contain high amounts of sugar.
Manage your calorie consumption.
While we usually do not encourage calorie counting, it is important to at least roughly monitor your intake of calories.
Doing so will help you follow an improved diet plan as well as avoid improper eating habits.
Consider your physical activity level and weight when computing your caloric requirements on a daily basis then keep an estimated record of your daily calorie consumption for an entire month.
You should also remember that besides ensuring your intake of healthy calories, it is also important that you control your blood sugar levels. This will help in making you feel satisfied and full after eating your meals as well as prevent food cravings.
Keep your blood sugar level steady.
Take note of any instances wherein you experience feeling cranky or tired between meals. You may observe that there are particular times in the day when your energy decreases.
To combat lethargy, always carry around healthy snacks to prevent your blood sugar level from dipping. It also helps to forego eating any heavy carbohydrates, like bread, during lunch to avoid feeling sleepy by late afternoon.
It is also important that you take note of any food triggers you may have surrendered to, as well as any meals that are inappropriate for your healthy diet goals.
You may find that you tend to eat biscuits when you are stressed, or you always want to have some wine (a glass or two) whenever you are in the company of friends.
Know that you should recognize whatever your triggers are so that you can effectively overcome them.
Instead of cookies, have a fruit. Instead of wine, have some green tea or water. A glass is recommended before eating your meals. Doing so helps kick start your metabolism while preventing you from overeating through suppression of your hunger.
Throw away the wrong kinds of food.
By all means, avoid all kinds of foods that cause your blood sugar level to spike (sodas and other sugary drinks, biscuits, cakes, and other forms of refined sugars), foods that contain trans fats or saturated fats (margarine and lard), foods that are overly processed (canned soups, frozen meals, ready-to-cook packets), as well as foods made of simple carbohydrates (white bread and regular white asta).
Enjoying the foods you eat as you try to eat healthily can help you control your weight, as well as get the energy you need to work out your thighs with strengthening and toning exercises.
You will soon see the result of your effort to eat real foods over processed ones – thinner and better-looking thighs.
Say no to eating more at night.
It pays to do more of your eating during mornings and less during evenings.
It is important to eat a healthy breakfast anyway to ensure that you will have enough energy to kick your day off to a good start, as well as allow you to do your duties. The opposite applies to eating at night.
Make sure that you eat less food in the evening, especially right before your bedtime. The reason for this is not a slower metabolism at night. It has something to do, instead, with the fact that you are more likely to eat poor snack choices during nighttime.
Exercises For Losing Thigh Fat
It can take a while before you may be able to burn off the fat in and around your thighs. When you try to lose fat, your body naturally loses fat all over and not in a single area, such as your thighs.
The best you can do is to have your body undergo workout routines that aim to make you lose overall fat and, as a result, make you lose the fat in your thighs as well. You will get the slim thighs you want.
You just have to be patient, do lots of walking or jogging, and perform resistance training.
Walk your Way to Thinner Thighs
Whenever and wherever you can, just walk. In fact, walk if you have nothing else to do.
Walking may be the most underrated type of exercise there is, especially if you take into consideration the reality that it is able to burn away about 100 to 400 calories in an hour.
You also have to take into account the fact that walking does not exhaust you as much as biking, running, or swimming does for the same amount of calories burned, making it an ideal form of thigh fat-losing exercise.
Keep it slow and steady.
It is essential to keep your walking pace risk and steady. A simple way to gauge if you are walking too fast is to check whether you can still carry on talking with a friend without getting breathless.
Make sure to warm up first and cool down after.
Always warm up for five minutes before walking, and never miss doing a 5-minute cool down after each workout. When trying to warm up, make sure to start walking gradually. Meanwhile, it helps to do some stretching while you cool down.
Take it easy.
Go for long and easy strides to prevent straining yourself. If going faster is your aim, take longer strides instead of trying to walk at a faster pace.
Take care of your feet.
Wearing a pair of shoes that are good for your feet will go a long way if you want to stick to your walking routine. Buy a pair that comes with nylon mesh or other breathable upper material. Also, check to
make sure that it cushions your feet with thick and flexible soles, and that your heels are elevated about ½-inch to ¾-inch above the soles.
Gently speed things up.
Allow both your arms to swing at the sides freely as you walk. This enables you to speed things up, especially if you bend both your elbows (an angle of 90 degrees works best for doing this).
Get Slimmer Thighs with Resistance Training
It is time to complement your walking exercises with resistance training routines after you notice that you have lost about one to two inches around your thighs.
To help build up your muscles gradually, begin your resistance training on exercise machines using lighter weights and applying smaller amounts of resistance.
Pay more attention on form over weight.
Through all your exercise routines, make sure that your body is properly aligned and is moving in a smooth manner to avoid any injuries as well as to achieve faster results.
A lot of experts agree that it would be better to learn a new routine in strength training if you use extremely light weights (or none at all) in the beginning. It also helps to focus on one muscle group as you smoothly perform gradual lifts and controlled falls.
Make it a regular thing.
It truly pays to exercise with strength training on a regular basis. Twice or thrice per week is the ideal number of times that will allow you to work all your body’s major muscles.
Get warmed up and cooled down for more than two minutes.
Five to 10 minutes should be sufficient for a good warming up (such as walking) and cooling down (like stretching) session.
Give your muscles a challenge.
Constantly challenging your muscles will help a lot in giving you slimmer thighs. Opt to use weights that let you keep a good form while doing a routine, especially in the final two repetitions.
Pick out an even lighter weight if doing the final 2 reps is difficult for you.
On the other hand, if completing all the reps no longer feels like a challenge, then it is time to push you to a higher level by adding heavier weights, doing more repetitions, or exercising for more than the usual two to three days per week.
The important thing to keep in mind is that you should perform all repetitions and still maintain your good form while straining your targeted (thigh) muscles.
Know that tempo counts a lot in strength training.
Maintaining a tempo allows you to be in charge of your workout rather than letting momentum take its course and taking your strengthening benefits away.
Let your muscles rest.
It is essential that you allow your muscles to have some time off. Your muscle tissues can get slightly torn when you make them undergo strength training, which is the point of this type of exercise.
As the tears in your muscles mend, those muscles will become stronger. Make sure to let two days pass before getting into another workout session to let your muscles recover.
We have created a DEDICATED thigh exercises guide and we are sharing it for free! 🙂
Just download the following PDF for the 11 best, easiest thigh specific exercises.
We sincerely hope this lonnnng blog post was able to help you to get even more inspired to trimming off the unhealthy and unwanted fats in your thighs right now.
You only need to follow everything that is presented here in order to make your thigh fat loss dream possible.
The next step is to be realistic when it comes to trying to change how your body and especially your thighs appear.
So what if they touch? That is only normal for men and women alike. Your goal should be to make your thighs look leaner so that you will feel more comfortable in your clothes, and so that you will feel more at ease doing your daily tasks (you can now say goodbye to chafing!).
Accept your thighs for the best that they can be, not for what they should look like.
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