Overview
A sedentary lifestyle and lack of exercise are the main culprits for fat accumulation around the hips and thighs of the human body. Women, in particular, gain weight around thighs, butt, and hips. While fat can be easy to gain, it is quite difficult to lose. To reduce inner thigh fat, stick to a traditional weight loss plan, practice healthy eating habits, lifestyle and work out on a regular basis.
Thigh fat also known as subcutaneous fat is present beneath the skin. It requires high-intensity workouts that target specific areas to help tone the thighs. The exercises, along with a healthy diet and lifestyle changes, can help you get favorable results. The thighs are one of those stubborn areas which are rather hard to reduce but there are ways to reach your aim. That’s why it is important to consult professionals before starting a nutrition plan or workout routine.
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- Causes
- Inner thigh fat is a common problem in women than men because women have a larger pelvis. It can also be hereditary.
- In women, Estrogen hormone triggers the accumulation of fat around the abdominal region including the thigh area.
- Hormonal changes
- Sedentary lifestyle
- Stress
- Lack of sleep
- Lifestyle changes
- High stress levels can have adverse effects on the human body. It may include excessive weight gain. Stress may lead to overeating and changes in appetite. Chronic stress also affects hormone production, which contributes to weight gain and accumulation of fat around the inner thighs. People with high stress levels gain more weight over 6 months than those with lower stress levels. Find ways to relax, such as meditation, deep breathing, box breathing, and relaxation exercises. It may help combat chronic stress.
- Lack of sleep may increase the chances of weight gain, including inner thigh fat. Sleep plays a vital role in the regulation of various hormones. For instance, the hormones leptin and ghrelin, which help regulate appetite, get affected by lack of sleep. The deprivation in sleep causes an increase in ghrelin, which stimulates the appetite. Lack of sleep decreases the production of leptin, which reduces hunger. The change in hormones can lead to overeating and weight gain. Getting 8 – 9 hours of sound sleep helps regulate hormone production.
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- Playing outdoor sport, at least thrice a week, will help you in many ways. The adrenaline and other good hormones will help you lose weight and keep your hunger pangs at bay.
- Take out time for hiking, biking, or traveling. Hiking and biking will tone your thigh muscles. Traveling will help you explore places and meet people. It will open up a new world to you.
- Exercise
- Several special exercises will target your inner thigh muscles and help to tone this stubborn area. If you enjoy the gym, there are a number of exercises you can add to your workout to help target inner thigh fat. Some helpful exercises include:
- Squats
- Leg stretch
- Air cycling
- Lunges
- Hip extension
- Hip raise
- High-intensity interval training (HIIT)
- Pilates
Before performing any of these exercises, add some cardio to boost workout. Regular cardio for 30 minutes a day can help your burn fat, while exercises and weight training help to tone your muscles.
- Yoga
- Utkatasana asana stimulates the leg, hip and thighs. The muscles are exerted as they hold the fort for your body. Your body weight rests upon your legs, especially on the muscles of the hips and thighs. This not only tones your legs and builds muscle but strengthens the area too.
- Virabhadrasana II asana works on the legs and specifically on the inner thighs. This pose might look simple, but it works on the thigh muscles that do not get attention when we run our daily chores. The best part is that both the legs get a different workout at the same time, so more muscles are targeted with this asana.
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- Janu Sirsasana works towards increasing the flexibility in the hamstrings. Its subsets whilst toning the thighs and hip joints. Besides that, the leg muscles are stretched, there is a greater stretch on the back and spine, which contributes to an increase in the circulation of blood and nourish the muscles. This asana strengthens the legs. If done for a prolonged period, it calms the mind as well.
- Diet
- Eliminating inner thigh fat can be difficult, but it’s not impossible. Physical activities are important to maintain optimum health. However, staying active without a healthy diet isn’t effective. Excess calories and reduced physical activity are the main factors causing inner thigh fat.
- The human body needs carbs, it’s better to incorporate healthy carbs rather than trans fats. So, instead of opting for a pastry or fries as a snack choice, consider eating vegetables, fruits, nuts, seeds. whole grains (brown rice, whole-wheat bread) and sweet potatoes
- Processed food plays a part in accumulating excess fat. Fast food is convenient and tempting, but they aren’t a healthy option for your body. Try recipes at home that focus on veggies.
- Adding protein to the diet can help your body burn more fat. To up your protein, incorporate fish, eggs, beans, nuts, seeds and lean meats for a more filling meal with added health benefits.
- Fiber-rich food helps you with weight loss. The human body takes time to digest fibers. Hence, it makes a person feel fuller for longer.
- Many people turn to a low carbohydrate diet which involves restricting carbs and eating foods high in protein and healthy fats. Several studies suggest that a low carb diet is working well for weight loss.
- Include healthy edible oils (olive oil and nut oils) in your diet.
- There is no one specific diet that aids in losing inner thigh fat. Weight loss happens only when you use up more calories than you take in. Healthy food contains few calories. One needs to stick with the best diet.
- A randomized control trial reported that people following a low carbohydrate diet saw a significant reduction in weight than those on a low-fat diet.
- When people lose weight, they tend to do so all over the body. Some people lose fat in certain areas and this varies among people. Eating a balanced diet will have health benefits alongside weight loss.
- Incorporating simple lifestyle and diet changes won’t only reduce the inner thigh fat but also improve your overall health.