Extra pounds on your thighs can make fitting into your jeans difficult and keep you from wearing your favorite bathing suit. Fortunately, you can lose those excess pounds and slim your thighs. Spot-reducing target areas of the body, such as your thighs, is not possible. To lose weight on your thighs you must strive for overall body weight reduction. As your body fat percentage decreases, so will the weight on your thighs. Following a healthy diet and exercising on a regular basis will help you shed those pounds, while performing specific strength exercises during weight loss will tone the thighs. You should be able to see noticeable results within two weeks.
Healthy weight loss is achieved by incorporating healthy eating habits and exercise into your daily routine. To lose 1 lb. of fat you need to burn 3,500 more calories than you consume. You can burn an extra 250 calories each day with exercise and reduce your caloric intake by 250 calories per day and you should see a 1-lb. reduction in your weight after seven days. Healthy weight loss is considered 1 to 2 lbs. per week.
Diet and Cardio
Foods high in saturated fat and sugar are high in calories. These foods will prevent you from losing weight. Replace these unhealthy options with low-calorie, low-fat choices such as fruits, vegetables and whole-grains. These healthy food choices will help to increase your metabolism, aid in digestion and give you the energy you need for exercising. Cardiovascular exercise is important for weight loss and also has a number of heart-related benefits. Increase your heart rate for at least 30 minutes per day by jogging, cycling, playing your favorite sport or taking an aerobic class. This will burn calories and also speed up your metabolism.
Squat jumps are an effective outer-thigh toning exercise. Stand with your feet shoulder-width apart and squat down as if sitting in a chair. From this position, thrust yourself into the air raising your hands above your head. As you land back down on the floor, immediately go into your squat position. Repeat 20 times. The walking lunge tones your outer-thigh, inner-thigh, butt and abdominals. Begin by standing with both feet together. Step your right foot in front of you while bending your left knee and lower it until it is a few inches above the ground. Stand back up and bring your left foot next to your right foot. Repeat with your left leg. Perform 10 repetitions on each leg. Holding hand weights will increase the intensity and give you faster results.
Sumo squats are a great inner-thigh workout. Begin by standing with your feet together. Step your right foot out, double your hip width, with your toes slightly pointed out. Squat back as if you are sitting in a chair and hold for two seconds. Return to a standing position by placing your left foot next to your right foot and squeeze your butt muscles. Repeat, doing 10 repetitions on your right side and then switch to your left. Holding hand weights will increase the intensity of the workout and give you faster results. The scissor kick is another good inner-thigh workout. Lie with your back on the floor, arms at your side and legs fully extended about 45 degrees from the floor. Quickly open and close your legs by crossing your right leg over your left and then left over right. Perform 20 repetitions. Keep your abdominals tight so your back does not arch off the floor.
Following a healthy diet and exercising at least five days per week, along with doing the toning exercises three days per week should give you noticeable results in two weeks. It is important to maintain your healthy diet and exercise routine to continue seeing improvements. Always talk to your doctor before beginning any exercise routine and stop immediately if you experience significant pain.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.