How to reduce thigh fatImage Credit source: Getty Images
Weight gain has become a common problem nowadays. But in some people, the weight starts increasing first on the thighs and gradually fat starts accumulating there. This problem is seen especially in women. It not only affects the core muscles of the legs but also causes many health problems. Due to increase in excess fat in the thighs, one may feel heaviness while walking, fatigue and sometimes even pain.
There are many reasons behind accumulation of fat in thighs like hormonal changes, increasing age, working while sitting for a long time, wrong eating habits, less physical activity. If you are also troubled by thigh fat, then this article is for you. Here we will tell you what are its reasons and how it can be reduced.
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Reasons for increased fat in thighs
There are many reasons for fat accumulation behind the thighs. Some are related to your overall body fat percentage and some are related to hormonal reasons. Let us know the reasons for fat accumulation in thighs one by one:
Genetic problem- The reason for fat accumulation in thighs can also be genetic. If your parents or family tend to have thigh fat, genetics play a big role in where your body will store fat. If your parents or family have a tendency to accumulate fat in the thighs, the chances of this happening to you also increases. This problem is seen more in women.
Hormonal imbalance is the reason- Hormonal imbalance can also be the reason behind fat accumulation in the thighs. Actually, hormones control the process of storing and burning fat in your body. Especially estrogen is a hormone that promotes fat accumulation in thighs, hips and hips. This is the reason why more fat is seen on the inner thighs in women. Because, when estrogen levels fluctuate during menstruation, pregnancy or menopause, the distribution of fat in the body can also change.
Slow metabolism is also the reason- With age the metabolic rate of the body starts decreasing. Due to slow metabolism, less calories are burnt and more fat starts accumulating. Apart from this, if physical activity decreases and muscles start decreasing, then fat and cellulite may increase in the thighs.
Unhealthy diet and water retention- Unhealthy eating habits and water retention are also the reasons for fat accumulation in thighs. Actually, too much salt, sugar and processed food can cause water retention in the body. Its effect is especially visible around the thighs and hips. If there is a lack of lean protein, fiber and healthy fat in your diet, then there is a higher risk of fat accumulation in the body. Apart from this, eating more processed carbohydrates increases insulin levels, due to which the body starts storing more fat.
How to reduce thigh fat?
Although some people think that only the fat of thighs is reduced. But it is important to understand one thing that it is not possible to reduce the fat of any one part of the body only from that part. For this you will have to reduce your entire body fat. Also the muscles of the thighs will have to be strengthened. Let us know some exercises and diets that reduce fat.
Balanced diet is important – The most effective way to reduce fat is a balanced diet. For this, you will have to maintain a light calorie deficit in your diet every day, which should be about 500 to 700 calories less. Apart from this, include protein rich things in your diet, to which you can add fish, eggs, pulses, cheese. Apart from this, add healthy fats, for which olive oil, avocado and nuts are a great option. Take full care of fiber and carbs also. Most importantly, drink as much water as possible. This keeps metabolism and digestion correct. Consume minimal processed foods, salt and sugar.
High-Intensity Interval Training (HIIT)- HIIT high-intensity interval training is also an effective way to reduce thigh fat. It helps to a great extent in burning calories. For this you can do 40 seconds jump squat, 20 seconds rest, 40 seconds mountain climber, then 20 seconds rest, 40 seconds high knees, again 20 seconds rest. You can do these exercises 2-3 times a week.
Strength training is also effective- It is considered most effective in strengthening muscles and burning more calories. Especially the lower body. This includes lunge, sumo squat, step-up, deadlift. You can also do this in a session at least twice a week.
Cardio workout is also included – Medium speed cardio is considered very effective in reducing thigh fat. In this you can include cycling, fast walking, swimming, dance workout in your routine. Set a target of 150300 minutes a week.
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