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Losing thigh fat can be a daunting task. To succeed in this, you should combine eating right and exercising regularly. However, it’s important to remember here that whether you’re dieting or exercising, you shouldn’t just aim to lose fat specifically in your thighs. Instead, you should find the right way to lose weight overall with a healthy diet while don’t forget to tone and slim your thighs with more extreme exercise regimens. [1] X Research Source
Steps
Lose Weight with a Proper Diet
- If possible, stay away from processed foods, such as frozen foods (frozen pizza) or pre-cooked meats (microwaved meats). [5] X Trusted Source EatRight.org Go to source In short, eat as much fresh and clean food as possible and limit canned, wrapped, and canned foods. These foods have been processed to make up for the amount of nutrients they have lost during processing to preserve the food. [6] X Research Source
- If you want to eat more often during the day, make sure you have small portions. One thing is for sure, you will never want to eat multiple meals with huge amounts of food and absorb more calories into your body!
- Not only palm oil and coconut oil, but butter and animal fats such as lard and solid fats also include significant amounts of saturated fat. Meanwhile, fish oil and Omega-3 essential fatty acids also contain a high percentage of saturated fat. Therefore, when consuming foods high in these substances, you should carefully read the nutritional index notes on the label and limit portions. [8] X Research Sources
- Of course, keep in mind that you should limit, not eliminate, saturated fat from your daily diet. If used in moderation and in the right way, the fats found in fish and nuts also bring you many health benefits.
- Replace beef and pork with chicken and turkey. Besides, fish also contains less fat than most red meat and is especially good for health. If possible, choose fresh fish over sardines, tuna, and other canned fish.
- Legumes, such as lentils, chickpeas, and pinto beans also contain large amounts of low-fat protein. They will help you feel full faster and provide enough nutrients so that your body will not lose nutrients every time you eat low-fat foods to lose weight.
- Choose low-fat dairy products instead of high-fat or fat-free varieties. This means that you should drink milk containing about 1-2% fat a day, not milk containing/without total fat. Low-fat dairy products are better than fat-free varieties, but contain a lot of sugar.
- Add more milk, yogurt, and cheese made from skimmed milk to your diet. These rich sources of milk typically contain less fat than hard cheeses, cream, and butter.
- Men and women between the ages of 9 and over 51 should drink about 3 cups of milk a day. [11] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source Children 2 to 3 years of age should consume about 2 cups of milk a day while children 4 to 8 years of age should drink about 2.5 cup of milk every day. [12] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Even moderate drinking can increase the number of calories you absorb, decrease your motivation to exercise, and negatively affect your sleep. [14] X Research Source If you really want to drink, drink in moderation and make sure your country has “dry days” too.
Weight loss Exercise
- Popular cardio exercises include elliptical training, treadmill running, elevator climbing, jumping rope, and brisk walking. [19] X Research Source
- To enhance the burning of excess fat, you should spend at least half an hour a day and spend 5 days a week exercising. [20] X Research Sources
- Always consult your doctor before starting a bodybuilding routine to ensure that you are in good health to adapt to moderate to extreme exercise.
- Make it a goal to spend 30 minutes or more a day doing interval training, and do so 4-5 times per week. [22] X Research Source
Workout to Keep Your Body Toned and Strong
- To do the wall squat, you should lean your back against the wall while your knees are bent at an angle of about 45 degrees. Hold this pose for about 30 seconds, then stand up and relax. Divide into 4 such sets and repeat each set 10 times.
- First, you should stand with your feet wide apart while your knees and toes are slightly apart. With this pose, your hands should touch the floor (the photo above is a sitting frog pose!). Lower yourself as low as possible in a squat, but make sure your chest stays straight while keeping your knees straight up to your toes.
- Now use your strength to jump up and rotate your body at a 90 degree angle while simultaneously jumping up with both feet. When jumping, swing your arms overhead to create force to help push your body forward.
- Then, land in a squat (try to get as low as you can). And keep jumping like that until you complete 1 circle (1 round will include 4 such jumps).
- Repeat the jump as many times as you can within 1 minute. Then repeat the same way but in the opposite direction.
- First, sit on a sturdy chair (you should choose a chair with no wheels on the bottom), and relax your feet on the floor while your knees are bent at about a 90-degree angle. Then, place the pillow between your knees and thighs.
- When clamping the pillow between the thighs, do not forget to exhale. Imagine as if you were trying your hardest to fit the pillow in the middle. Hold this position for 1 minute and exhale steadily while practicing.
- Lie down and lean to one side. Your legs should be straight with one leg crossed over the other. You can fold your arms behind you to raise your head while your other hand relaxes and rests on top of your hips. While the hips and shoulders are perpendicular to the floor, the head and spine should be in line with each other.
- Now, lift your spine by contracting your abs and bringing your lower leg forward. At this point, it will be in front of the upper leg. Of course, at this point, the legs should still be straight, but the top leg should touch the floor so that both feet are relaxed on the floor.
- Lift your lower leg off the floor. Exhale and gently raise the lower leg so that it is placed higher than the top leg. Continue bringing your legs up until your hips start to tilt or until you feel a stretch in your lower back or obliques.
- Inhale and place your feet back on the floor in a position of mastery and control.
- Then, slowly switch sides so the other can rest. Repeat the exercise with the other leg to end the first set. Repeat the leg lift 10 times, 3 sets on each side, alternating.
Learn to Love Yourself
- It’s best to ask someone in your family or a trusted close friend to get an honest assessment of whether your thighs have excess fat. This person will help you figure out whether you should work out to tone and tone this area, or if you’re just exaggerating.
- To get the most accurate view of your body’s medical condition, don’t forget to consult your doctor. They will give you accurate information about the areas where fat is concentrated on your body, as well as help you calculate BMI and better understand its concepts.
- Try to find three parts of your body where you feel sexy and confident. You can have strong arms, a slim waist, straight teeth, or bright eyes. Whatever parts you like best, make sure you know how to highlight them.
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 19 people, some of whom are anonymous, have edited and improved the article over time.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,956 times.
Losing thigh fat can be a daunting task. To succeed in this, you should combine eating right and exercising regularly. However, it’s important to remember here that whether you’re dieting or exercising, you shouldn’t just aim to lose fat specifically in your thighs. Instead, you should find the right way to lose weight overall with a healthy diet while don’t forget to tone and slim your thighs with more extreme exercise regimens. [1] X Research Source
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