Women are more prone to storing fat around their inner thighs. That is why many women want to know how to lose inner thigh fat. Losing inner thigh fat naturally is not easy because it is usually stubborn in nature. So some women turn to surgery to get rid of this hard to lose fat. However, there are several things that you can do that involves diet and exercise only to reduce fat around the inner thigh area. Below are some tips that will help you:
1. Perform Squats And Lunges
One of the key things that you must do if you want to lose inner thigh fat is to perform exercises that target your inner thighs. Squats and lunges are two exercises that help work the muscles in your thighs. They not only help reduce fat, but they can also build muscle. Your body burns more calories while you are at rest if you build muscle, so this is a positive side effect.
If you want to burn more calories while you are doing squats and lunges, then you should hold a weight in each one of your hands. Perform eight to 12 reps and two to three sets. You will need to perform squats and lunges two or three times per week.
In addition to squats and lunges, there are a number of other exercises that you can perform to target your inner thighs, including the inner thigh squeeze. The only piece of equipment that you need to perform this exercise is an exercise ball. Keep in mind that you do not have to use a large exercise ball. You will need to place the ball in between your knees, lie on your back and raise your legs in the air. Squeeze the ball tightly and place your hands beside you.
Squeeze the ball slowly. Squeezing the ball will help contract the muscles inside your inner thighs. After you have squeezed the ball, you should release it slowly but keep a little tension on the ball. Squeeze and repeat for 12 to 16 repetitions and one to three sets. Perform this exercise two or three times per week.
2. Scissor Kicks
Scissor kicks not only help tone your inner thighs, but they can also help tone your abdominal muscles. In order to performing scissor kicks, you will need to lie flat on your back. Stretch your legs out and slide your hands underneath your rear. Your knees and feet should be off of the ground completely. Cross your legs back and forth in order to create a scissor-like motion.
Continue this motion for about eight seconds. Take a rest and then do six to eight more cycles. You will need to do at least one set of this exercise. Perform it two to three times per week for the best results.
3. Cardiovascular Exercise
You may also want to include some cardiovascular exercise into your routine if you are trying to reduce inner thigh fat. Cycling is a great exercise to perform because it targets the muscles in the inner thighs. When you perform cardiovascular exercise, it encourages your body to use fat as an energy source. Jogging is another exercise that targets the inner thighs. Experts recommend including cardiovascular exercise in your routine five times per week for 30 minutes.
4. Dietary Changes
A good exercise routine is not the only thing that is necessary for burning inner thigh fat. It is also important to make some dietary changes. Eating the wrong foods can actually encourage the body to store fat in certain areas, including the inner thighs.
The human body is designed to have food every four to six hours. If you go too long without food, then it will be harder for you to lose fat. Skipping meals or going too long without eating slows down your metabolism. When you skip meals, you are also more likely to overeat during meal time. That is why you should try to eat every four to six hours.
You will also need to eliminate junk food from your diet. You will need to reduce your intake of sugar. The body does use sugar as an energy source. However, the sugar that is not used will be converted into fat and stored by the body.
You should reduce your intake of refined grains. The body processes refined grains the same way that it processes sugar. Furthermore, you should try to limit your intake of processed foods. Processed foods not only make it harder for you to lose weight.
You should include plenty of fruits and vegetables in your diet. Fruits and vegetables are typically very low in calories. They not only help you burn fat, but they also create a calorie deficit. Additionally, fruits and vegetables are filled with vitamins and minerals that will help improve your overall health.
5. Drink A Lot Of Water
This seems so simple, but it is extremely effective for promoting weight loss. Drinking water is one of the easiest things that you can do to detoxify your body. Water can also help you burn more fat. In fact, it is estimated that you can lose up to six pounds per year just by replacing sugary beverages with water. Experts recommend drinking eight to 10 cups of water per day.
You should not wait until you are thirsty to start drinking water. Many people are dehydrated and they do not even realize it. Additionally, it is very easy to mistake thirst for hunger. That is why you should drink water throughout the day.
6. Activate More Beta3 Adrenoreceptor
The beta3 Adrenoreceptor is also known as the ADBR3. It can help promote lipolysis, which is the breakdown of lipids, or fatty acids. It can also help promote thermogenesis, which can help increase metabolism and energy expenditure. Scientific studies have shown that activating the beta3 adrenoreceptor can help lead to fat loss. Check out this video most experts wish they had known about weight loss.
The inner thighs are a problem area for many women. Fortunately, scissor kicks, inner thigh squeezes, lunges and squats can help you lose fat in your inner thighs. Cardiovascular exercise, such as jogging and cycling, can also help you reduce inner thigh fat. Furthermore, it will be beneficial to make dietary changes and increase your water intake.