How to lose weight on your thighs in one day

These foods tend to be loaded with calories and fat. For example, one commercially available fast food burger from a popular franchise has calories per serving, while a large order of fries at another leading fast food franchise has calories. Chicken fast food sandwiches don't fare much better -- a home-style chicken sandwich from a leading fast food chain has calories. And if you're pairing your meal with a sugary soda or milkshake, you'll be taking in even more calories. Despite their high calorie count, fast and processed foods typically aren't very filling -- in fact, fast foods and processed foods are often designed to make you want to eat more.

Eating fast food, for example, can mean you meet your entire daily calorie intake in one meal, which means you'll either go hungry for the rest of the day, or you'll overeat and sabotage your weight loss results. They're also loaded with sodium, which triggers water retention that can make you look bloated, and can make your thighs appear bigger.

The fast food burger, for instance, has almost half your daily sodium intake in a single serving. Plan ahead so you don't hit the vending machine or the drive-thru. Keep an ounce of almonds in your bag to eat instead of a bag of chips, for example, and pack healthy meals you can eat on-the-go, like a breakfast smoothie made from Greek yogurt, fruits and vegetables, or a turkey and vegetable wrap in a whole-wheat tortilla.

You can slim down your thighs more quickly by including cardiovascular exercise in your routine. Cardio burns calories, so it helps create a larger calorie deficit to trigger more fat loss. You don't need to spend endless hours on the treadmill to get your cardio in -- try mixing it up with a brisk walk or bike ride, a weekend day spent hiking, a sweat session on the rowing machine or an intense boot-camp-style fitness class.

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A pound woman will burn roughly calories in a minute rowing session, or calories in a vigorous 1-hour cycling session. Choose cardio exercises that work all your thigh muscles, including your inner and outer thighs, to help make your thighs look slimmer and more toned. Workouts that move your legs laterally, like roller-blading, cross-country skiing or the skating machine at your gym all target the muscles on the inside and outside of your thighs, in addition to burning calories.

Upping the resistance on your exercise machine can get your heart rate up, and also makes your thighs work harder, which can tone your muscles. Step aerobics, Zumba and other aerobic dance classes incorporate movements that work your inner and outer thighs, too. While you can't spot reduce fat from your thighs, you can spot-train your muscles. Resistance training boosts your strength -- which can up your confidence level -- and it also helps you retain muscle as you lose weight, which keeps your metabolism revving. Tone up your thighs with lower body exercises that work your butt, thighs and calves.

These include squats, lunges, deadlifts and kettlebell swings. Because these moves work so many muscles, they'll get your heart rate up to help you burn calories, and they'll also help your thighs look tight and defined. Modify lower body exercises so they target the inside and outside of your thighs to slim down. For example, place your feet slightly wider than hip-distance apart, and point your toes out during squats and deadlifts to tone your inner and outer thighs. Perform side lunges or curtsy lunges -- variations that include lateral movement -- in addition to typical front lunges.

Perform glute bridges -- an effective exercise for your glutes and hamstrings -- while you hold a pillow or medicine ball between your knees. That way, you'll be toning your inner thighs as well as the back of your thighs. Perform strength training workouts two to three times weekly on nonconsecutive days so that your muscles have a chance to rest and repair themselves.

Make sure you work other muscle groups, too -- use planks and woodchops to strengthen and tone your core, as well as pushups and rows to tone your arms, chest, shoulders and back. When you're trying to slim your thighs, you might feel tempted to target them with exercise every day to speed up your results. Don't do it; your muscles need downtime to repair and grow. Working out your thighs every single day can actually damage the muscle and keep you from seeing results, and over-training can make you feel tired and unmotivated, so you're more likely to ditch your diet and exercise program.

It might also cause headaches, insomnia and joint pain and disrupt your menstrual cycle. Give your thighs a break by performing your thigh-toning cardio -- like a high-resistance workout on the skating machine -- on the same day you do your strength training workouts; then choose other forms of cardio on the other days. Take at least one day a week as a complete rest day to allow your muscles to repair themselves.

If you want to stay active, even on your rest day, limit yourself to a leisurely walk or a gentle yin yoga class to prevent over-training.

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Nicki Howell. Nicki Howell started her professional writing career in , specializing in areas such as health, fitness and personal finance. She has been published at health care websites, such as HealthTree, and is a ghostwriter for a variety of small health care organizations. My program has 3 different versions, one for each body type. Article written by Rachael Attard Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science. After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program.

This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky. Her mission is to empower women and help them stay in shape in a healthy and balanced way. Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. Hi I am Aliza , my thighs are getting big in the past three years and i am not able to lose an inch though I have tried harder.

Please help me maybe a little guide on food intake. It would be best to contact info rachaelattard. What proper workouts should I do? I also want to know what are the things that I should eat and not to thank you so much in advance! A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age. Making small changes on a daily basis can lead to consistent weight loss.

Remember, weight loss is a process. Anyway have you heard of the smoothie diet. This looks easy as i like smoothies. This is so true!

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It does take time, dedication, and persistence to achieve your goals. Good points Rachael. For me, the best exercises to get rid of thigh fat are squats and plank. Keep it up hun! Hi i am actually quite thin at the upper body but my Inner thigh fat makes me feel really Insecure, if I do a daily walk will my thighs slim down like it shows in the pictures? We can't spot reduce, but walking does help slim down the thighs.

Rachael has a great blog post on how to slim down legs that you can find here. Also, do you know your body type? If not, no worries! Rachael Program can definitely help slim down your thighs : I first need to ask if you know your body type? Once I know your body type, I can give you some tips and advice. Some sites says women with endomorph body type need to do HIIT for better result.. Pls suggest.. Rachael doesn't include HIIT in the endomorph plan because it tends to cause bulkiness. For endomorphs, Rachael recommends the following:. Resistance training 3 times per week.

Keep your resistance sessions low weight or body type only and high rep. At least 20 minutes of power walking after every resistance training session to burn more fat days of high-intensity cardio only preferably running Power walking at least 5 days per week for at least 45 minutes each One rest or active recovery day. Sign up for my Monday Newsletter. We use cookies to give you the best experience on our website.

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