The most effective way on how to get slimmer thighs and legs is a combination of exercises, diet and the right state of mind.
Being in shape and eating right also means that you will lose fat in other parts of your body too, not only the thighs and legs, which is great.
So, if you really want to learn how to get slimmer thighs and legs, keep on reading.
How to Get Slimmer Thighs and Legs Through Exercises
You need to train your entire body.
Without going into too much detail, the mechanism in which the body burns fat is by converting it into energy.
The process is called ketosis. When this process converts fat into energy, it uses fat throughout the entire body, not just from a particular place like the thighs. And because of this we need to train our body to burn more fat from the areas we want.
So, the best way on how to get slimmer thighs and legs is to begin working out your whole body and then in time, start focusing on thighs and legs.
A great way to burn fat and stay in shape, but without putting too much pressure on the joints, is by practicing a sport such as cycling, swimming, social dancing and any kind of activity that you like doing and remember to have fun all the time.
These physical activities are best for those with joint problems. Practice them at least one hour a day, three times a week.
Another great method to get slimmer thighs and legs is to play a particular sport with your friends (you choose). The competition motivates you and the exercise seem easier therefore burning more calories without realising it.
Rent a soccer field with friends, or play basketball or tennis, biking or rollerblading, anything you like. You have plenty of options to choose from.
If you do not like to practice any sports in general no problem, walking is an exercise often overlooked. Depending on your weight and how fast you are going, you can burn 100 to 400 calories per hour which is not bad at all.
And as you know, walking is not so demanding as running, swimming or cycling but this is still an effective way on how to get slimmer thighs and legs.
Remember to aim your thighs and legs when choosing your exercises. This can be done by finding out what groups of muscles are most used in the exercise you choose.
Here are some great exercises for you:
Squats. There are a lot of variations of squats but the basic idea is the same: keep your legs apart at shoulder level, then get down to the floor until your thighs are parallel with the ground. Then return to starting position. Easy!
Lunges. This exercise is more effective if you use dumbbells because it increases the difficulty and tension exerted on the muscles.
Abduction with press. You are lying on your back with knees bent and feet flat on the ground. Put a rubber ball between your legs and squeeze for 30 seconds. Relax your legs and repeat.
Hip extension. Kneel on a mat with elbows bent to the ground. Lift one leg and extend it back, turning it completely. Go back and repeat with the other leg.
Make sure you rest enough. I know, sleeping is not an exercise 🙂 but it is crucial when you are trying to shape you body. After so many exercises you will feel tired and without energy. Which is normal, and you need the rest so your body will recover.
When you do not get enough sleep the body produces a hormone called ghrelin which reduces levels of another hormone called leptin.
Leptin stimulates your metabolism. Ghrelin slows down the metabolism and gives the feeling of hunger.
In other words, if you do not get enough sleep you’re more hungry and so you burn less energy.
How to get slimmer thighs and legs through diet
We will start by eliminating sweets from your diet asap. Many people are almost dependent on sweetened beverages, which makes weight loss to be very difficult, almost impossible.
Avoid sodas, energy drinks, fruit juices and everything related to them. All are high in sugar, which will thwart the effort during training.
Replace sodas of any nature with water. YES, plain clean water. Water is healthy and much cheaper. Drink at least 2L of water a day and whenever you feel thirsty.
Do you love drinking tea?
Great! Another option you have is unsweetened green tea which is full of antioxidants that will increase your metabolism which in turn will help you burn that extra fat.
One trick is to drink a cup of water or green tea just before lunch. You will trick the body into believing that your stomach is filled with food and this way you will reduce your appetite.
Considering a low-carb diet
The theory is that overweight people eat too many carbohydrates. A high carbohydrate diet promotes insulin release.
Insulin controls the body through the production of glucose (sugar) which ultimately is converted into fat.
The right diet type for you is to structure your meals around protein, vegetables and healthy fats.
Do not eliminate carbs completely, and you should keep a 20% of healthy carbs in your diet.
Foods allowed in such a diet:
- meats, poultry, pork, beef, mutton;
- vegetables, particularly green ones;
- fatty cheeses;
- seeds, nuts, almonds;
- pasta (no bread, pasta and other derivatives);
- fruit juices;
- processed foods (they typically contain sugar);
- sugar and margarine;
The logic behind this diet is pretty simple, if you burn more calories than you eat, you will lose weight. That is all there is!
But, keep in mind that you should reduce the calories so you do not lose more than 1 kg per week, thus risking health problems.
The most important fact when it comes to any diet, is do not starve yourself. If you do this, your metabolism will slow down drastically and besides that it is inefficient and unhealthy.