11 WAYS TO LOSE THIGH FAT AND TONE YOUR LEGS.

 

Let's do something out of the way first: You can not do anything to reduce TBH on your thighs or anywhere on your body.

That's because fat is not a sort of all or nothing. "You can reduce your overall body fat by doing healthy and exercise, but your body does not know where it is burning." "Wherever there is fat on your body, it will be closed and fat is everywhere in our body."

I know, not what you want to hear. But there are some steps you can take to lower your weight and take your feet into de-bloat.

1. Check your salt intake.

Salt keeps your body extra water, and it causes bloat that can affect your whole body, hips and thighs.Water follows the salt, so the more water you eat, the more water gets stored instead of the filter by your kidneys. "By cutting back, you feel almost immediate changes will appear in how your clothes fit and how you fit."

According to the recommendations of the American Heart Association, most people require 1,500 milligrams of sodium per day (upper limit is 2,300 milligrams) - but many of us are getting more like this in this way. Cut down processed foods, such as sausages, canned vegetables and soups, which are often filled with sodium.

2. Include more electrolytes in your diet.

You may have seen them in sports drinks, but electrolytes like calcium, magnesium and potassium are rich in many healthy foods that may already be in your diet.

All of them - and potassium, especially - compete with salt. "The more [electrolyte] you have, the less salt will keep your body," says Moskovitz. "This helps in stabilizing the fluid balance, so your body exits water retention,"

Dark leafy vegetables, curd, and bananas are excellent sources of different types of electrolytes. Moskovitz says that everybody should aim for nine servings of fruits and vegetables every day: two to three half cup servings of fruits, and the rest of the veggies (one cup raw or one-half cup cooked).

3. Cut back on the carbs.

When your body turns into glycogen, then it gets deposited with water in your liver and muscles. This means that the more carbs you eat, the more water gets accumulated in your body. "That's why many people find that they lose a few pounds immediately on low carb diet. Moskovitz says that many of these are the weight of water.

4. Start  with your morning with a cup of coffee.

Coffee has a very diuretic effect and it can stimulate your metabolism, your body's fat-burning ability and your workout. He said, there is a lot like coffee. "This can be the cause of the accident which contributes to food at night and generally does not look very good," says Moskovitz. He suggests having maximum two cups per day sticking.

5. Take a bottle of water with you.

It sounds upside down, but the less water you drink, the more your body stays on it. Drinking excessive amount of water leads to extra salt and your body does not need fluid, which reduces inflammation.

It also helps prevent your appetite, because dehydration imitates. Moskovitz suggests that if you are exercising or warming out, then the target of two to three liters per day is at a higher level.

6. Add some cardio to your schedule.

Moskovitz says that aerobic exercise is another way to get extra salt and fluid out. What is more, any activity that increases your heart rate, is also your best bet for spending calories and burning your body fat - which includes your hip and thighs. The more your calorie burn, the greater the calorie loss you can create and the more likely it is that you can lose weight - and you can lose fat at all.

Just remember: you have to be hydrated. If you are crushing it in the gym for more than an hour, then drink 16 to 20 ounces of water per hour and aim to eat extra food with electrolytes.

7) Try tracking your food.

When you are trying to reduce body fat, you help keep a daily record of every food you put in your mouth. Moscovitz likes the MyFitnessPal app, because it is easy to use and is estimated for most food items (but the plain old pen-and-paper works fine, too).

Keeping an eye on your food means planning ahead for your meal as often as possible. Moscovitz says, "Life falls on the road and it is difficult to stay on track, so your food ensures that it is planned."

8. Eat more fiber and protein.

Pack every meal with fiber and protein to boost weight loss, because both macronutrients help keep you fuller on low calorie.

Protein, in particular, is essential for the production of lean muscles that your feet will look very good. Moskovitz suggested that 25 to 35 grams of fiber and 75 to 100 grams of protein be consumed daily with veggie, fruit, whole grains and lenght meats.

9. Train and strengthen your thighs.

When you can not reduce the thickness of the thigh, you can train your muscles so that they become stronger and stronger.

Target your thighs by doing fine lungs, sumo squats, and goblet squats. Focus on your internal and external thighs with lateral lungs and band leg side; And hit your hamstrings with deadlifts, reverse leg curls and bridges with hamstrings curls.

Choose your favorite exercise from each group and complete each for eight to 12 representatives on your maximum weight for three to four sets. Ideally, try multi-muscle compound movements (think squats and lunches) with more targeted exercises (such as bridges and hamstrings curls), and two-legged workouts of each week.

10. Squat a day and next lung.

Yes, you can work to build your thighs muscles and strength, but you do not want to do all similar exercises. . Time.

High-intensity training studio in NYC, Ben Loder-Dykes, CPT, strength and conditioning coach and trainer in the fighting room, says the most important thing is to change your moves. "Different exercises can challenge a muscle group in a different way," he says.

Some examples: Add front squats to your routine and you target your quotes, while back squats make your glutes and hamstrings. Loder-Dyx says that single-leg movements (such as lungs and split squats) and your stability muscles will focus on your inner and outer thighs.

11. Do not forget about HIIT practice.

To make more bang for your buck in less time, combine strength training and weightlifting with HIIT, called Loder-Dykes - it will help you burn extra calories and make a calorie deficit, which is necessary to lose fat .