(BlackFitness101.com) Fat thighs are one of the most common and frustrating body image issues. It really doesn’t matter who you are — there’s always someone who has a fat upper thigh that they’re self-conscious about. Luckily, there are many effective ways to rid yourself of fat thighs — some of which are outlined in this article. So, if you’re looking to get rid of fat thighs the safe and healthy way, follow these tips to see great results.
Fat thighs are one of the most common issues for a lot of women but luckily there are many effective ways to rid them. The fact of the matter is that all women have a thigh gap, even super thin ones. How can this be? It’s because there is a layer of fat between the thighs that fills all the “extra” space, which is why most people have some extra skin on their thighs.
For most people, this fat layer helps keep them warm and protects their muscles and internal organs from injury during physical activity. Some others however think that they have to get rid of it at any cost – using unhealthy means such as diet pills or random exercises. Using any of these things will not only leave behind a trail of scars but they can be very dangerous as well.
If you’re looking for a way to rid yourself of fat thighs naturally and comfortably, without leaving behind any fractures and without any harmful side effects, here’s how you should go about it.
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Start with a Low-Calorie Diet
More fat will be burned if you are physically active and fat will be stored in areas that you have never worked on before. It’s a proven fact that you should eat less than your body requires. The easiest way to do this is to start eating less. If you’re not sure how many calories your body needs, visit a doctor and ask him or her for the amount of calories required by your body for basal metabolic rate (BMR). This is the amount of energy expended when you’re doing just about nothing — sitting or lying down at rest. Then, add up 30% more than that as the recommended daily calorie intake. The more effective solution is burning more calories than you consume.
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Add More Protein
Protein is the best thing for weight loss and as well as improving the fat-burning process. You should try to get at least 0.8 grams of protein per pound of your body weight every day — which is roughly 46 grams for women and 56 grams for men.
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Avoid Carbohydrates
Carbohydrates are the body’s best fuel for energy but if you’re trying to lose thigh fat, you should try to limit or avoid it as much as possible. If you’re going to eat carbs, stick to whole-grain pasta and bread and limit your intake to 2 slices a day at most. In addition, pasta and bread are always those food items that provide the most calories per gram of food so if you’re really watching what you eat, try not to fill up on it.
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Strictly Limit Your Sugar Intake
Sugar is pure energy, and you should try to limit your intake to less than 25 grams of sugar a day. You don’t have to completely eliminate sugar—just try to stick with natural sources of sweetness like fresh fruit instead of processed foods.
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Drink Plenty of Water
Water does wonders for retaining your body’s youthfulness and it will also help you get rid of fat thighs. Sweetened drinks like soda are high in calories that you don’t need so if you can avoid them, great! Otherwise, try to choose water over other beverages as much as possible — especially when you’re hungry—and not just at mealtimes.
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Don’t Overdo Protein
Protein is essential to your diet, but eating too much of it during your weight loss efforts could do more harm than good. Excess protein can cause feelings of nausea and bloating as your body tries to process it. There’s a recommended intake of 1 gram of protein for every kilogram of the body’s weight. So, if you weigh 150 pounds that would translate into about 55 grams (or about 3 ounces) of protein per day. You don’t need anywhere near that much if you’re trying to lose fat, though— 19-28 grams per day is enough for most men and women who are trying to lose fat and get in shape.
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Scan for Hidden Carbs
You can reduce the carbohydrate count by scanning for hidden sources of carbohydrates in processed foods. Hidden carbs, like maltitol and polydextrose, are listed on a food label as “starch.” They’re usually found in things like sugar-free gum, sugar-free mints, and cough drops. Other sources of hidden carbs include maltodextrin, xanthan gum, dextrose, and glucose syrup.
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Exercise is a No Brainer
Exercise is an essential part of losing weight. It’s vital to maintain your muscle mass while losing fat, but don’t rely on it only as a way to lose weight or get in shape while you diet. You should do your cardio on an empty stomach, and for everyone else, the recommendation is to exercise after you eat a meal.
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Get Rid Of Cravings and Hunger Pangs
While trying to lose fat, it’s essential to keep your willpower strong. A great way to help you do this is by keeping yourself busy. Keep yourself busy as much as possible between meals so that you won’t be able to eat more than what you need. Also, drink plenty of water so that your body stays hydrated and doesn’t feel hungry.
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Eat Food That’s Warm And Fresh-cooked
Some research suggests that foods that have been cooked at low temperatures may be more filling and less fattening than those cooked at high temperatures. Research also confirms this concept — foods prepared by using a microwave have fewer calories than other conventional methods, like ovens or stovetops. Therefore, try to eat food that is warm and fresh-cooked when in need of an energy boost or while following a diet plan.
Staff Writer; Leroy Smith
Questions? Feel free to email me at; LSmith@BlackFitness101.com.