How to lose thigh fat and get toned up

We know how it works, ladies, when you’ve noticed something you want to change, you want an immediate fix.

While you may not be able to spot-reduce fat overnight, we can tell you how to lose thigh fat the right way, toning up your legs in the process.

So whether you’re wondering how to reduce thigh fat, or you’re dying to know how to get thinner thighs, you’ve come to the right place.

So let’s get stuck in!

Making changes to lose fat and tone up

Let’s be honest, making the first move to lose weight or get fit is the hardest! But now you’re here, it’s about to get easier. We all want to know how – especially since we’re about to tell you how to lose weight in your thighs.

Having the roadmap for toning up and losing weight is crucial for motivation – and results. However, it’s important to remember that overall cardiovascular and muscle health should be your main priority!

We totally understand that you want to know how to lose thigh fat and target stubborn fat. Ladies, we get it, we really do.

While we may not have full control over the exact area we lose fat from (sorry, spot-reducing is a myth), there are some things you can do to help these areas.

How to lose weight in your thighs

When you have a focus on shaping, toning and strengthening your thigh muscles, you’ll be well on your way to achieving those slim thighs you’ve always dreamed of.

While fat loss occurs all over when we lose weight, strengthening and toning our thighs is still a great option for feeling our best.

So if you’re looking to tone up and lose weight, you may want to consider these exercise and health tips.

Unsure how to reduce thigh fat? And feel amazing all over? Let’s jump into our lifestyle tips, first!

1. Create a calorie deficit

Fat loss occurs when we’re consuming fewer calories than we burn each day. While you may believe your diet is somewhat healthy, if you’re consuming the same amount of calories each day and burning a few, you’re likely to maintain your weight. Or even gain weight.

Naturally, our bodies use energy every day – This is known as your BMR (Basal Metabolic Rate). This refers to the energy used by your body simply by being alive, i.e. the number of calories you burn by simply breathing, circulating blood, etc.

Also Read: Why does losing weight take so long?

Your TDEE (Total Daily Energy Expenditure) however, is the number of calories your body requires to go about your daily business. Whether you’re going to work, to the gym, or going shopping!

Calculating this can help you understand how to lose thigh fat – well, fat in general.

For women, they say the necessary TDEE is somewhere in the vicinity of 2000 calories per day. However, there are a variety of factors that can impact your TDEE, including:

  • Age
  • Height
  • Weight
  • Training level

2. Take an indoor spin class

Great for cardiovascular health, weight loss and toning up your legs, it’s time to get some indoor spin classes booked in!

According to research, indoor cycling has been linked to a decrease in body weight and fat mass. So if you’re wondering how to lose leg fat, cycling is an excellent place to start.

Not only will you feel the burn in your thighs and calves, but cycling supports overall fat loss and heart health, too. Not sure about taking part in a class? Grab a bike at the gym and start playing your favorite music to get yourself pumped!

3. Exercise on sand

Yep, it sounds like hard work, and that’s because it is! But getting those toned thighs and a peachy butt doesn’t always come easy!

If you live close to the beach, start taking your walk across the sand instead. The extra tension helps you to tone up and firm your thigh muscles.

As you get familiar with the extra resistance of sand, start to increase your beach-walking time!

4. Make cardio your BFF

As well as supporting heart health and promoting calorie burn, cardio and especially high-intensity interval training (HIIT) help to reduce overall body fat.

So if you’re wondering how to reduce thigh fat – and fat overall – activity that heightens your heart rate is your best option to burn fat and spend calories.

Also Read: Why is breakfast so important?

Not feeling up to a HIIT workout just yet? Working your way up towards high-intensity training is made easier through standard, steady cardio.

Aerobic exercise is also a great way to flush out excess salt and fluids.

5. Take part in sport

While you may be trying to work out how to lose weight in your thighs, exercise in the form of sport can help tone your legs from all angles. Many of us believe that spot-reducing is the way, however, this is a total myth.

Instead, we need to target our leg muscles from different directions through a variety of exercise and lifestyle change – such as taking the stairs over the elevator!

Toning up isn’t the same as losing thigh fat after all.

Often, taking part in sport makes exercise feel a lot less like… Well, exercise. Plus, it’s fun! So get your friends together or find a local club and try out some of the following:

  • Dancing
  • Cycling
  • Running
  • Soccer
  • Golf
  • Swimming
  • Volleyball

6. Improve your balance

While we may not instantly look to balance work when we’re working out how to lose leg fat, it can do wonders for working smaller muscles in your legs and thighs.

If you’re wondering how to get thinner thighs, look for exercises that target and tone small muscles too. One exercise that quickly comes to mind is single deadlifts on a Bosu ball!

Or why not head to the beach for a sandy workout that will really test your balance.

7. Squats, squats, squats!

Unsure how to get smaller thighs? Let’s talk about bodyweight squats! Using your own bodyweight is great for a whole world of exercises – including squats.

Oh, and did I mention, they’re easy to do pretty much anywhere? So whether you’re squatting while the kettle is boiling or on your lunch break at work, squats can help burn calories and strengthen your leg muscles, too.

Start off with around 25 bodyweight squats, twice a day, working up to as many as you can handle!

8. Practice mindful eating

When we pay close attention to the foods we’re consuming and their nutritional value, we being to understand how our bodies use food as fuel.

Try to practice mindful eating, adjusting your relationship with food and the types of food that keep you feeling full. Instead of mindlessly snacking in front of the TV, take the time to enjoy the meal in front of you!

This also means keeping track of the types of food you’re eating, including minimizing unhealthy fats and excess salt. Not only does salt encourage your body to retain excess water, but it can also be the cause of bloating.

Plus, many salty foods are incredibly processed, meaning they’re high in unnecessary calories that give very little nutrition. So while you may feel satisfied a few minutes after, those hunger pangs will come back around pretty soon!

9. Get plenty of electrolytes

While electrolytes are frequently marketed in sports drinks, they can also be found in plenty of healthy foods you could already be eating.

But what do we mean when we mention ‘electrolytes’? We’re talking about calcium, potassium and magnesium, too.

Similar to our mention of salt intake, electrolytes can actually help combat the amount of salt your body retains. Find electrolytes in the following foods:

  • Yogurt
  • Bananas
  • Dark leafy greens
  • Avocados
  • Almonds

10. Watch your carb intake

As well as paying attention to your salt intake, if you’re wondering how to lose thigh fat and body fat in general – watch your carb intake!

While cutting carbs completely could mean that you’re depriving your body of the right carbs, sugary, processed foods should be kept to a minimum.

We’re talking about white bread, processed junk foods, beer and sweetened yogurt.

11. Drink plenty of water

Wondering how to get smaller thighs? Drink more water. Yep, despite this somewhat confusing theory, the less water you consume, the more your body holds onto.

At the start of your health kick, drinking lots of water will help to flush out excess salt and fluids your body doesn’t need.

If you consider yourself a frequent snacker, it could be that you’re dehydrated. Since dehydration mimics hunger, we commonly believe we want something to eat when our body is actually seeking water.

Ensure you take a refillable bottle to the gym and to work, so that you can stay hydrated at all times! Your skin, body and mind will reap the benefits!

12. Cut back on alcohol

While Friday drinks with the girls may be tempting, many of us drink our calories without even realising.

Also Read: How to tone up your arms without gaining lots of muscle

Especially when it comes to soda mixers, beers and cocktails. While it’s important to strike a healthy balance and not restrict yourself too much, cutting back can help you to keep your diet on track.

Plus, when we drink more alcohol, we’re tempted to make bad food decisions. So, limiting how much booze you consume can help you achieve those toned, slim thighs!

13. Wake up to coffee!

While caffeine can have negative effects when we drink too much, a cup of coffee in the morning can help to stimulate your metabolism, so you can burn more fat!

Looking for ways to lose thigh fat? Start by kickstarting your metabolism with a morning coffee!

14. Get plenty of sleep

Getting high quality can sleep can not only help you stay on track with a healthy diet, but it also helps us start the day afresh!

When we wake up feeling rejuvenated, we’re ready to tackle the day ahead – including our time in the gym.

Try to avoid watching TV or scrolling through social media too close to bedtime. Or why not opt for an audiobook or reading to help yourself unwind!

Ready to SMASH your goals?

If you’re trying to find out how to lose weight in your thighs, it all starts with a healthy diet and regular exercise.

Making healthy choices will allow you to burn more fat overall, while toning up your thighs with HIIT workouts and balance exercises!

Need a helping hand? Trimtone has been developed with 100% natural ingredients to boost your metabolism, reduce your appetite and encourage your body to burn more fat.

It’s time to smash those goals, ladies!

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