The excess food that we eat gets deposited in the form of adipose tissue on the legs, stomach and other areas of the body. Fat deposition may also occur because of hormonal imbalances, sedentary life style and other reasons. Excess of fat when deposited on the legs and thigh gives a bad look, causes a very uncomfortable living situation and is a form of obesity. Obesity is a disease and gives rise to other diseases related to heart, diabetes and even some kinds of cancers. It is hence very important to remove the excess fat from thighs, legs and other areas of the body before some other serious and even fatal condition arises. Excess of fat from thighs can be removed successfully through a combination of exercises and diet improvements. The inexpensive methods can be followed easily at home.
Here are 13 ways to remove excess fat from thighs and legs
Take 5 or 8 pound dumbbells in each of your hands and then lunge forward using any one of your legs. The opposite leg’s knee should be brought to 1 inch above ground. Change legs and do the step again. Repeat the exercise is sets of 10 or 15 till you get tired.
Squats are one of the best exercises for legs. Put your legs away from each other at a certain width (for example shoulder width) and lower the bum (hips) down towards the ground floor till the thighs get parallel to the ground. Balance yourself in the position for around 3 seconds and then push upwards slowly.
Drink More Water
Water will flush out the harmful toxins from the body and will provide you the required hydration. The cheapest of all drinks is the most beneficial of all for health as well.
Avoid Sugary Drinks And Food Materials
Whenever thirsty use only water for quenching your thirst. Do not drink sugary drinks as they provide you with excess sugar that will accumulate into your tissue and will increase the bulk of your thighs. Also do not eat sweets as they are rich in sugar and increase the fat content of the body. Use aspartame pallets for sweetening your tea and coffee. Also drink one glass of water or a cup of tea before eating your meals. This will help you eat less.
You need to thoroughly revise your diet for losing thigh and belly fat. Eat more carbohydrates and no trans or saturated fats. Carbohydrates are slowly absorbed in the body and hence are better when suffering from obesity and high deposition of fat in thighs/legs. Protein rich food items alike nuts, beans, eggs etc increase the metabolic rate of the body and provide for weight loss and muscle build up when combined with exercise. Fruits and vegetables are rich in fiber, vitamins, minerals and carbohydrates and low in fats. Hence when incorporated into diet they are the best way to lose fat. See to it that ¾ part of your meal plate is filled with fruits and vegetables.
Eat Only Good Fats
Mono-saturated fats and Omega 3 fatty acids are good for your body and provide for nutrition and energy while being soft on the organs of body like heart etc. Olive oil, nuts, fish oil etc are rich in these good fats. Cakes, candies and junk food items have more cholesterol, saturated and trans fat which get deposited inside the arteries and other organs of the body. Such fat deposition leads to obesity.
Go For Plant Based Diet
If you are obese or have too much of fats deposited on your thighs, then for the time being you can switch over to a plant based diet. Avoid all kinds of meat. You can also forgo eggs and fat-containing dairy for some time if you do not have any kind of deficiency. Make a well-balanced diet chart or consult a dietician for doing so. Plants based diets include fruits, vegetables, whole grains, and vegetable oils etc that provide for all kinds of nutrients to the body. They also have more fiber and less fat and hence are the best way for losing weight and extra fat.
Improvise The Dairy Intake
Use only skimmed or non-fat milk while trying to lose fat from any of the body areas including thighs. Yogurt that is fat free also improves the digestive system with its friendly bacteria content.
Green tea is a metabolism booster and increases the metabolic rate of your body so that it burns more calories during the day and hence causes fat reduction. It also has almost none calories and hence you can stimulate yourself without consuming and calories.
Apart from giving an hour towards any kind of leg exercises, you can also do one hour whole body exercise like swimming, some kind of high-physical-activity sport etc. Fix the schedule in a way so that you do not overstrain yourself and do the exercise in evening and in morning. Within 3 or 4 days your body will get accustomed to the exercise pattern.
Avoid Sedentary Lifestyle
It goes without saying that any kind of sedentary indulgence will hamper the chances of losing thigh fat. Be more active during the day and sleep once for 7 to 8 hours in the night. Forgo all kind lazy activities including TV watching on couch etc until you reach your fat loss goal.
Some diet plans that are used for losing thigh/leg or belly fat include the Atkins diet plan, the low carb (carbohydrate diet plan), the low calorie diet plan and the keto diet plan. All these plans have their merits and demerits. It is better to consult a physician or dietician before going for any of them as they can cause deficiency of certain vital nutrients. It is always better to eat adequately till your hunger satisfies and not eat in excess. Also do exercise regularly for achieving good health and fitness.
Herbs like cinnamon, ginger, cardamom, turmeric, acai-berry, nettle leaf, guarana, cayenne pepper, cumin, ginseng, black pepper, dandelions, flax seeds and guar gum etc reduce your weight and leg fat by improving your digestive system, by improving and boosting your metabolism or by other ways. Add them to your meals during cooking them in the form of spices or use them in other ways for reducing leg fat fast. Do not over-eat them.