The inner thigh is a problematic area. There are several proven ways on how to lose weight in inner thigh: sports exercises, different ways of massage and diet. Note, however, that to achieve fast and effective result is possible only under condition of implementation of all recommendations of experts. It is best to use multiple means of losing weight.
Fatty deposits accumulating on the inner thigh, causing a lot of discomfort and other adult women, and teenagers. To remove the fat in this area is not easy. Because of the peculiarities of the body structure, age-related changes and the fact that the legs and thighs accumulates "bad fat" to help solve the problem, only a comprehensive approach. Simple home methods can help to achieve visible results in just a few days.
Why in the inner thigh accumulated fat?
The problem of overweight in the thighs, inner thighs, buttocks and abdomen are often concerned about youth and women. One of the reasons is associated with a physiological feature of the female body. Fat, which in the course of a chemical reaction transformirovalsya in energy, first and foremost you need for a comfortable carrying a child. Nutrition and fetal life of the baby is from these areas of the body of the mother, so they are the main place of formation of fatty tissue.
Other less common causes are:
- A hormonal imbalance (puberty, and metabolic);
- Eating high calorie food;
- Physical inactivity (sedentary lifestyle);
- Hypothyroidism and other systemic diseases (chronic stage).
Sometimes losing weight in the inner thigh prevent comorbidities. For a successful struggle with excess fat deposits in the inner thigh, requires a comprehensive survey for the presence of diseases that require immediate treatment. Only if there are no medical contraindications, you can tackle this issue at home.
Choosing ways to remove fat from the inner thigh in the first place should pay attention to proper nutrition. Sometimes an incorrect mode or not diet can be a major cause of unwanted weight gain. Correction of the daily diet will help speed up the metabolism. To choose the most appropriate diet plan is not difficult, all depends on the amount of extra pounds and special shapes.
Thin thighs in 1 week
Diet, designed for 7 days, based on the principle of the menu to cleanse the body of toxins. This helps to speed up metabolism and quickly get rid of the excess fat on the inner thigh. The diet, consisting mainly of the fat-burning foods helps to establish the internal systems and allows you to lose up to 5 pounds of excess weight.
Specialists, nutritionists recommend to exclude from the menu all sweet and flour dishes, cured meats, fish, vegetables and other products. You cannot apply throughout the week, strong drinks: coffee, tea, alcohol. Under the ban gets the soda, fatty and fried foods.
Be sure the menu include:
- All kinds of cabbage;
- Green tea;
- Mineral water without gas.
For efficiency, the diet should drink at least 2 liters of pure water a day and be sure to count calories. The basis of the diet should be protein (not more than 30 g per day), vegetable and fruit dishes. Diet for weight loss in the legs and thighs should consist of 5 meals every 3-4 hours. Cooking vegetables is recommended for a couple or no more than 10 minutes.
Adhering to this diet, can significantly lose weight in the thighs:
- During the day, eat no more than 100 g rye bran bread;
- In every meal include fresh or dried fruit;
- At lunch, be sure to use vegetable soup;
- For Breakfast or lunch, it is desirable to include porridges, cereals;
- At least two times during the week to arrange a "sea" menu of fish and seafood.
This diet should be combined with simple physical exercises and massage. To prevent the return of excess fat after dieting each week is necessary to arrange 1 discharge day on grapefruit or green tea.
How to lose weight in the inner thigh for 3 days?
Three-day diet is perfect for those who want to reshape their figure and get rid of 2-3 kilos of fat (reduce to 2-3 cm in volume), in the area of the inner thigh.
A comprehensive weight loss program consists of three main activities: daily massage, exercise and diet. Quick weight loss is stress, so it is very important to follow the advice of experts and use only those products and meals which stated on the menu.
During the diet, nutrition should be a fraction, and the portions are not more than 250 g. In the intervals between meals is necessary to make a small snack: some fruit, fresh vegetables, low-fat yogurt. Excluded from the diet proteins and fats of animal origin.
- Breakfast. Just after getting up to drink a glass of water. For Breakfast to begin not earlier than in 20 minutes. To tone suitable vegetable or fruit juice (cucumber, carrot, cabbage) or herbal tea of Linden and chamomile, or green.
- Snack. You can eat one green Apple, 2 kiwis or a glass of low-fat yogurt.
- Lunch. First day of the diet is fasting, so the main food will be fresh fruits or vegetables. You can make fruit or vegetable salad no dressing. Fruits can take any, except bananas, of vegetables it is necessary to abandon the boiled potatoes and carrots.
- An afternoon snack. The afternoon snack should also consist of vegetables and fruits (200 g).
- Dinner. A few hours before bedtime, eat a light cheesecake (low-fat cheese) or drink a glass of juice.
- Breakfast. A Cup of yogurt (0,5-1%) and a sandwich of black bread with tomato;
- Snack. Any fresh fruit or 100 g of fruit.
- Lunch. Cooked beef or poultry (without skin), vegetable salad, tea;
- An afternoon snack. Cucumber, kiwi, yogurt;
- Dinner. Buckwheat, or rice (on the water), steamed vegetables. As a drink you can drink a glass of dry white wine or herbal tea.
- Breakfast. Salad of cucumber, tomato and sweet pepper. Instead of filling with finely chopped fresh herbs. Milk tea or coffee without sugar.
- Snack. Orange or grapefruit.
- Lunch. Cheese sandwich, fruit jelly.
- An afternoon snack. Muesli, fruit.
- Dinner. Buckwheat porridge or oatmeal, vegetables and baked in the oven and a piece of boiled chicken. Drink: a decoction of chamomile or rose hips.
Exercises for weight loss
As diet diet and gymnastic exercises every day for weight loss are various. Preparation before class is always the same: warm-up (walking in place, light leg swings in different directions, squats).
The first day of "Beginning weight loss":
- Shallow squats (feet should be placed shoulder width) for 30-40 seconds. The repetition of the squat position feet next.
- Expand socks in the parties, feet on width of shoulders, pelvis slightly forward. Squats 20 times.
- Squats with jumps (15-20 times). Starting position as in exercise 2.
- Leg swings turns back and forth. 10 swings each leg.
- Right leg to push forward, Crouch as low as possible. Climb carefully, holding the case straight. Repeat with the other leg.
Exercise for weight loss in the hips and inner thigh to repeat 3 times with rest breaks of not more than 1 min Tempo run — medium.
Day two "Active":
- Steps on the spot. Lift the knees high to his chest, cradling his hands. The steps should be done slowly over 1 minute.
- Running on the spot. Try to lift your feet to get your heels to the buttocks.
- Running in a circle and counter-clockwise for 30 seconds. You need to run dramatically throwing straight leg forward of the body.
- Jumping on the spot. In turn output the forward right and left foot.
- Completion of the complex — steps on the spot. High knees to the chest, the pace is moderate.
The third day of "Consolidation of results":
- Start a set of exercises with steps, raising their knees high to his chest. Every 20 steps, pause for 30 seconds. Repeat 3 times.
- Leg swings in different directions. 10 swings forward, backward, right and left. For support you can use the back of a chair.
- Become back to the wall, feet shoulder width apart. Output turns right and left legs to the side, slightly bending at the knee. Back from the wall, try not to interrupt.
- Swallow. Take turns with each leg do swallow. Fix this position for 30 seconds. Repeat with the other leg.
- At the end of the complex of pull of the muscle. Feet flat, heels and socks next. Gently bend forward, hands touching the smooth floor. Repeat 5 times.
In the morning or evening should be water treatments, body wraps and massages. For effective weight loss for inner thigh use vinegar wraps and compresses to problem areas. Massage is done after a warm shower or bath — it helps blood flow and accelerates the metabolic processes in the subcutaneous adipose tissue.
The most effective ways to lose weight in legs and thighs
To get rid of excess fat in the hips and inner thigh is not easy, especially if the situation is rather neglected. Will help to maintain the shape and ideal forms only in regular classes and integrated approach. For those whose inner volumes of the thigh far from ideal, will not fit the Express ways. Only constant attention to your body will always stay in good physical shape.
Slimming in the hips and maintain a good shape it is worth remembering a few simple rules.
- Be sure to stick to a proper diet;
- Do not disturb mode;
- Daily exercise;
- Every day spend at least one hour in the fresh air;
- Eat small frequent meals;
- Drink plenty of fluids including herbal teas.
Great efficiency have a simple massage, which is easy to perform at home.
- Classic. This procedure is best done after bathing to keep your body well warmed up. For effective impact on body fat used essential oils of citrus: bergamot, orange, grapefruit. You can use specific cosmetic products.
- Self-massage using a washcloth. A simple procedure that can be performed daily while taking bath. To enhance the effect, you can use a brush, loofah or gloves. Massage all the problem areas, so the reduction in volume will be noticeable after a few weeks.
- Citrus with honey. Very effective not only to burn fat on the thighs and legs, but also a great way to get rid of cellulite. Mix 2 tablespoons of liquid honey and 10 drops of citrus oil and apply the mixture using a tapping motion on the inner thighs. The procedure is performed for 10 minutes, then you should take a bath and a good RUB skin with a towel.
Mask with clay
Cambrian clay has many useful properties, thus it is widely used for various cosmetic procedures. It has many varieties, and they all have special unique properties. Slimming fit mask of blue, white, and blue clay. In addition to the fat-burning action, it positively affects the top layers of the dermis and nourishes the skin from within. It is used to rejuvenate the skin and combat cellulite.
To prepare the mixture enough to dissolve the purified cosmetic clay with warm water until the consistency of thick cream. Optionally, you can add essential oils, vitamins A and E (oil-based).
Thick thighs are a clear sign that you do not lead a very active lifestyle. Body fat in the first place testify to the sedentary lifestyle and lack needed exercise. To eliminate this cause, you can quickly and without additional cosmetic procedures to regain a slender figure and lose a few pounds.
Examples of exercises for slim thighs:
- Squats. One bottom the most effective exercises that you must perform at least 4 times a week. Squats should be performed slowly for 8-10 times per session. Starting position: standing, feet shoulder width apart.
- Jumping on the spot. Exercise helps to remove fat deposits in all problem areas. Due to the fact that the jumps they activate metabolic processes in the body, even with rapid weight loss skin does not SAG. It is recommended to perform at least 5 minutes a day. Optionally, you can use the rope.
- Ladder. A very simple but effective exercise that is easy to perform at home. You can use this ladder or any items that can be used as a stepping stone. One lesson should be at least 30 steps.
- Attacks. This exercise makes you work muscles of the buttocks and thighs on the inside. It is recommended to include in your daily program.
This exercise can be done in two versions, which you can alternate between them during class. Scissors help to remove excess fat and strengthen muscles.
Option 1: Lying on your side. Gradually without bending the knees, the leg which is the outer side, pull out in front of him. Repeat 10 times, then turn to other side and do the same with the other leg.
Option 2: Lying on your back. Take turns to lift the legs without bending the knees. Repeat the movement in different directions: up-down, left-right.