fat burn

How to lose thigh fat : Simple steps

Start slow
If you’re trying to lose weight, start slowly. If you try to cut out food groups or drastically change your diet, you’ll likely fail. Instead, focus on adding healthier foods to your diet while cutting back on less-healthy ones. You may even want to consider joining a weight loss challenge group online or at your local gym. These communities provide accountability and motivation to help you reach your goals.

Eat breakfast
Eating breakfast helps keep you full until lunchtime, which means you won’t be tempted to snack between meals. Try eating oatmeal, whole grain toast, or fruit smoothies for a quick and filling morning meal.

Drink water
Drinking plenty of water throughout the day keeps your body hydrated, which makes you feel fuller faster. Aim for eight glasses per day.

Get moving
Exercise not only burns calories, but it also boosts your mood and gives you a sense of accomplishment. Find activities you enjoy — whether it’s walking, running, yoga, dancing, playing sports, or anything else — and make them a regular part of your lifestyle.

Keep track
Keeping track of what you eat and how much you exercise can help you stay motivated and focused on reaching your goal. Use a fitness tracker to monitor your progress and set daily, weekly, and monthly goals.

Don’t skip meals
When you skip meals, you give yourself permission to overeat later on. Make sure to have three small meals and two snacks each day.

Stay positive
Losing weight isn’t always about deprivation; it’s often just a matter of making smarter choices. When you find yourself feeling discouraged, remind yourself of the great things you’ve already accomplished.

Start off with a warm-up set of 10-15 reps at 50% intensity. Do not go any heavier than that. If you feel like you need to increase the weight, do so slowly. You should never lift weights until you have warmed up properly.

Next, perform 5 sets of 8-10 reps at 60% intensity. Again, if you feel like you need more weight, start out slow and work your way up.

Finally, complete 2 sets of 6-8 reps at 70% intensity.

Complete 1 set of 4-6 reps at 80% intensity.

Rest for 30 seconds between each exercise.

Repeat the entire circuit three times.

After completing the workout, rest for 15 minutes before moving on to the next step.

Drink plenty of water throughout the day.

Eat a well-balanced diet consisting of lean protein, complex carbs, and good fats.

Avoid processed foods and refined sugar.

Get enough sleep.

Make sure you’re getting adequate sunlight.

Take time to relax.

Don’t forget about stretching!

10 Exercises to Strengthen and Tone Your Thighs

  1. Squats
    The squat exercise is a great way to strengthen your thighs and increase muscle mass. To perform squats, stand upright with your feet shoulder width apart. Bend your knees slightly and lower yourself down until your thighs are parallel to the floor. You should feel your hamstrings stretch out as you go deeper into the squat position. Once you reach the bottom of the squat, slowly push back up to standing. Repeat this movement 10 times.
  2. Leg Lifts
    To do leg lifts, lie flat on your stomach and place your hands behind your head. Lift your legs off the ground while keeping your hips straight. Hold this position for 30 seconds before lowering them back down. Do this 10 times.
  3. Lunges
    Lunges are a great exercise to build thigh muscles. Stand tall with your feet together and hold onto something sturdy. Step forward with your left foot and bend your knee at 90 degrees. Lower your body towards the floor, making sure not to let your front knee hit the floor first. Push back up to standing. Perform 10 lunges with each leg.
  4. Jumping Jacks
    Jumping jacks are a great exercise to tone your thighs. Start by lying face down on the floor and lift both arms above your head. Next, jump up and touch your toes. Then, jump back down and repeat this motion 10 times.
  5. Crunches
    Crunches are a great exercise to work out your core. Lie flat on your back and put your hands behind your head, then raise your shoulders off the ground and crunch your torso upwards. Keep your elbows close to your sides and your chin tucked in towards your chest. Crunch up and down 10 times.
  6. Plank
    A plank is a great exercise to strengthen your core. Begin by placing your forearms on the floor and your fingers facing away from you. Raise your upper body off the floor and keep your body straight. Hold this position as long as possible without losing balance. If you lose balance, simply roll over onto your right side and continue holding the position. When you have held the position for 20 seconds, switch sides and repeat.
  7. Side Planks
    Side planks are a great exercise to strengthen the obliques. Place your forearm on the floor and raise your upper body off the ground. Lean to the side and hold this position for 20 seconds. Switch sides and repeat.



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