A healthy diet and consistent exercise are the only ways to efficiently lose thigh fat and keep it from coming back. It’s a bonus for your overall health, too, because eating right and getting in shape will help you lose fat in other parts of your body as well. If you want to get serious about losing thigh fat there are steps to follow to get you started, the thigh-toning exercises can offer great help.
How to Lose Thigh Fat for Men
1. Practice thigh-toning exercises
Start in a standing position with your feet shoulder width apart. With a straight back, bend your knees while also pressing backward with your butt. As you squat you will naturally lean forward to maintain balance, but be sure you do not lean too much and keep your back straight. Go as low as you can without letting your heels come off the ground, then return to your standing position. Repeat this movement in sets.
Stand straight with your feet split like scissors. Bend your knees with your back leg angling towards the ground and front heel planted firmly. Your torso is held straight with your abs engaged as you do your lunges. When you come back up from your lunge be sure to not lock your knees. For added intensity you can hold weights in your hands or a barbell over your shoulders. Lunges work not only the thighs and core, but help build balance.
Lying butt bridge
Lie on a mat keeping your back flat and knees bent, feet planted firmly on the floor. Keep your arms at your sides and raise your pelvis towards the ceiling. You want to achieve a 45 degree angle with your body. Be sure to engage your core while also flexing your butt and thighs for a few counts. Lower yourself back to the floor, then repeat.
Balance on one leg while slightly raising the other leg behind you. Keep your core and butt tight while also maintaining a slightly bended knee to avoid joint locking. Begin to bend forward as you lightly kick your lifted leg back. Keep your body straight even as you bend forward, feeling the stretch in your hamstrings. Focus on squeezing the muscles in your butt as you reverse this move to come back to a standing position. Switch legs. Repeat this exercise multiple times and use weights if you’d like to add a bit more challenge.
Downward dog is a well-known yoga pose that helps tone your thighs and arms, as weight is distributed evenly between them. Lay on your stomach to begin, then place your hands up by your shoulders as if you are going to push off from the floor. Push yourself up with your butt leading your body into the air. Your body should make the shape of the letter A. Hold the pose for 60-90 seconds before lowering yourself again.
If you would like visual demonstrations of these exercises, follow the link below.
Below is a video which shows step by step exercises for losing thigh fat quickly:
2. Do cardio exercises
To effectively lose thigh fat you have to work out your entire body. When you exercise, your body turns fat into usable energy so you can endure physical exercise for periods of time. By turning fat into usable energy your body helps you burn off the excess. The fat used is taken from all over the body, not just one specific area.
Things like biking, swimming, and even walking outside are all full body workouts that can burn thigh fat in no time. Playing team sports, like basketball, volleyball or soccer, will also help with weight loss as we are more likely to play for longer to satisfy our social and competitive needs.
3. Make dietary changes
Cut out sweets from your liquids.
Sodas, fruit juices and even energy drinks are packed with sugar and calories that can negate the fat-burning effects of your workouts. To stay hydrated, stick with plain water rather than sports or energy drinks. Water helps to flush out toxins in the body and it does not add new toxins or unwanted calories. You can also drink green tea for a boost of antioxidants. Green tea has no fat and only about 1-2 calories per serving. Drinking a glass of tea or water before a meal will also help you to feel fuller so you eat less.
Maintain a low-carb diet
Eating too many carbs causes a higher release of insulin which the body deals with by turning into glucose, or sugar. This can cause extra fat to sit in your body. Low-carb diets help to cut down on fat while still allowing your body to get the carbohydrates it needs for energy. Foods to stick to on a low-carb diet include low-sodium, high-protein meats like chicken and fish, leafy greens, and unprocessed cheeses. Avoid pastas or breads, starchy vegetables, anything sugary, and processed fruit juices. Also be sure to steer clear of any processed, packaged foods. These are almost always full of simple carbohydrates and they contain many unhealthy, fat-promoting additives and preservatives.
Keep a low calorie diet
Losing about 2 pounds per week is a healthy track to be on for consistent weight loss. In order to do this try taking in less calories than you burn per day. A healthy place to start is at 1500 calories per day. Limit your fat intake to between 35 and 60 grams per day while aiming for 170 to 240 grams of complex carbohydrates per day. Your complex carbs should consist of fruits, vegetables and whole grains. To top your diet off you want to eat about 55 to 95 grams of low-fat proteins.