Fat accumulation in the thigh is a big problem for women because it makes it impossible to wear form-fitting jeans or trousers or shorts. However that can be a minor problem compared to thighs rubbing against each other as you walk. If this happens, you need to lose weight on your thighs.
Irrespective of the region, there are two reasons why we accumulate fat: food and lack of energy utilization. Food means either excess food intake or junk food intake. Food is converted into energy. This energy needs to be utilized otherwise the body converts food into fat and stores it at selected locations including the thighs.
Therefore, I recommend a
two-pronged approach to losing weight on your thighs: exercise and diet.
Any exercise (other than weight training) that utilizes your leg muscles is good for reducing fat accumulation in the thighs. Recommended exercises (no less than one hour each day) are:
- Aerobics
- Walking
- Jogging (seek your physician’s advice first)
- Swimming
- Cycling
However, before you start your exercises, I recommend a visit to your family physician – ask your physician whether it is okay for you to exercise. Once you receive the go-ahead, I would also recommend a visit to a nutritionist or a fitness trainer. Targeted weight loss is more difficult than general weight loss and hence, requires an exercise routine that needs to be tailor made for you.
In any case, before you begin, start a diary. Begin with a detailed measurement of your physical self including body weight and Body Mass Index. Re-measure yourself once a month.
Remember: changes will happen but they won’t happen overnight.
Stay focused and concentrate on whatever exercise routine that might have been prescribed or selected by you.
Regarding the diet – start your day with a large (12oz) green smoothie for breakfast. Thereafter, every two hours have an 8oz glass of a different green smoothie or a small plate of mixed fruit and half a glass of low-fat milk. You can also eat a small turkey or chicken or tuna sandwich or a small bowl of salad and so on. The theme is small quantity and low fat. Be creative.
If you follow the above prescription, you end up with
5 or 6 small meals eaten throughout the day.
These would be in replacement of your lunch and dinner. Avoid greasy, junk food, sweets, ice creams and pastries. A typical 8oz glass of vegetable smoothie will provide you with 200 to 300 calories of low-fat, high-fiber energy.
As far as diet is concerned, remember the secret is to consume a shade less calories than recommended for your age and activity level. By creating a deficit and combined with the exercise, you induce your body to utilize some of the stored fat rather than relying only on energy from food.