Cut Down Thigh & Lower Body Fats

What Causes Lower Body Weight Gain?

Extra thigh fat tends to accumulate on those who have a pear-shaped body. Fat storage in this area is not as perilous as fat around the midsection, but it can still be embarrassing, especially during warm weather months. You cannot spot train your thighs, or any other area of your body, but you can partake in a rigorous exercise regimen and healthy diet to get rid of thigh fat quickly.

A number of factors affect weight gain, including weight that settles on your lower body. Genetics is a primary factor regarding how weight is distributed; it has the potential to dictate certain medical conditions such as obesity. Habits formed early on that contribute to an overweight body may carry over into adulthood, such as always serving bread with meals and always “cleaning your plate” in spite of how hungry you are. Hormonal changes, diet, level of exercise and aging all affect how much weight you carry. In spite of factors beyond your control, there is plenty you can do to counteract weight gain.

How to Get Rid of Bloating & Belly Fat Naturally

If you are unhappy with the appearance of your midsection, take steps to get rid of bloating and belly fat naturally.

Step 1

Reduce your sodium intake by getting rid of junk food in your diet. Junk food is high in calories — which contributes to weight gain — and high in salt — which attributes to bloating. Foods to avoid include fast food, chips, lunch meats and processed meals.

Step 2

Cut out foods that are known for being gas producers. Examples include beans, hard candy, apples, carbonated beverages, cabbage and broccoli. If you feel gassy after eating a certain food, eliminate that food from your diet as well.

Step 3

Drink plenty of water. Water reduces your calorie intake to help you get rid of belly fat. Drinking water also dilutes sodium in the blood to help relieve bloating. Aim for at least eight glasses of water daily.

Step 4

Exercise regularly. Exercise may be helpful at relieving water retention and helps you burn more calories to work towards your weight-loss goal. Perform at least 2 1/2 hours of moderate intensity activity per week, as recommended by the Centers for Disease Control, that combines cardio exercises such as jumping jacks and jogging, with strength-training moves such as lunges and squats.

Step 5

Count calories. To lose weight anywhere in the body, including the belly, you need to eat foods with fewer calories and reduce your portion sizes. Keep a food diary to monitor how many calories you eat each day. Aim to make a 500-calorie reduction per week to lose 1 pound or more per week.

 What  Not Works Infact

Spot Reduction

Contrary to popular opinion, exercising a specific area of the body — what’s referred to as “spot reduction” — doesn’t work for fat loss, according the American Council on Exercise. In other words, you can’t lose fat in just one area of the body. Working the thighs and belly with targeted exercises will help give them definition and shape, though.

Calories

The main goal in any weight-loss regimen is to use more calories than you consume. This will create a calorie deficit and cause your body to burn fat to make up for the lacking calories. To burn 1 lb. of fat, you need to burn 3,500 more calories than you consume. If you are consuming as many calories as you are burning, you can drop 500 calories a day from your diet and lose 1 lb. in a week. The rest of the calories can be burned through exercise. The Mayo Clinic recommends losing no more than 2 lbs. a week.

Diet

Eat a healthy diet that includes lean meats, whole grains, plenty of fresh fruits and vegetables and low-fat dairy products. Eating nuts, eggs, fish and beans while avoiding foods high in saturated fats, trans fats, cholesterol, salt and extra sugars will help ensure you’re getting the protein and other nutrients you need to maintain and build lean muscle.

Cardio Exercises

The best exercises to burn fat are cardiovascular exercises. Running, jogging and biking work the heart and lungs and tone the legs, thighs and buttocks in addition to burning hundreds of calories per hour. The American Council on Exercise recommends exercising at a moderate to high intensity for 45 minutes, five to six days a week to lose weight. If you are just starting to exercise, start slowly and gradually build your way up to longer time periods and greater intensity.

Resistance Training

Working the muscles of the abdomen and thighs will not burn as many calories as cardiovascular exercises, but they will build muscle and tone the area. Exercises such as situps and crunches are great for the abs, while lunges, squats and leg lifts work the thighs and other muscles. Do resistance training, with or without weights, two times a week, but not on consecutive days to allow for muscle recovery. Do one set of eight to 12 repetitions of each exercise and gradually work your way up to doing two to three sets.

Considerations

Make sure you’re getting your beauty rest. 

 The great part is that getting enough sleep can also help you lose weight. That’s right:  Sleeping enough can help you lose  weight.

• When your body doesn’t get enough sleep, it produces a hormone called ghrelin and lowers levels of another hormone called leptin. Leptin tells your brain when you are full, and ghrelin stimulates your appetite. In other words, when you don’t get enough sleep, your body has a bigger appetite and your brain doesn’t send as many signals to your body that it’s full.

• People with sleep apnea, which causes breathing cessation for periods of time during the night, are also more likely to be overweight. If you think you have sleep apnea, it’s a good idea to get it checked out by a doctor so that your sleep starts paying off — both on energy levels and on your waistline.