How to Lose 10 Pounds from Your Thighs

If your thighs are a problem area and you would like to slim them by 10 pounds, stop focusing so much on them. Instead, take on an approach that's geared toward reducing fat from your entire body. Accept that spot-reducing fat from just one area isn't possible, and know that by reducing fat from your entire body, eventually those jiggly thighs will also slim down. Give your diet a makeover and start an effective exercise routine so you get optimal results.

Step 1
Plan on reducing your weight by 1 to 2 pounds per week, which according to the U.S. Department of Health and Human Services is a safe weight-loss rate. Since there are 3,500 calories in 1 pound of fat, you must create a deficit of 500 to 1,000 calories every day to achieve this.

Step 2
Consume a reduced-calorie, well-balanced diet that contributes to your daily caloric deficit. Establish a diet that's low in sugar, salt, cholesterol and trans and saturated fats, and that emphasizes veggies, fruits, whole grains, low-fat or fat-free dairy and lean protein. Swap out high-calorie foods, such as ice cream and sugary sodas, for low-calorie alternatives, such as fruit and water. Also, reduce your portion sizes so you consume fewer calories.

Step 3
Perform leg-intense, cardiovascular exercise at a moderate pace for at least 30 minutes on five days of the week. Leg-intense cardio burns calories that contribute to your daily caloric deficit, and mainly targets the muscles in your lower body, such as your hamstrings, quadriceps, calves and glutes. Ride a bike, go running or exercise on the elliptical machine or stair climber. Maintain an intensity that allows you to talk, but not sing.

Step 4
Incorporate full-body, strength-training exercises into at least two days of the week. Strength training stimulates muscle tissue and increases your metabolism by 15 percent, according to the Centers for Disease Control and Prevention. Work all major muscles groups in your body, and use weights that are heavy enough so you can't do another repetition after finishing a set of eight to 12 reps. Slowly work your way up to performing two to three sets of each exercise.

Step 5
Perform exercises that target your thighs as part of your strength-training routine. Squats, lunges, stepups and dead lifts can effectively tone and strengthen your thigh muscles as long as they're done with proper form. Start the exercises with just your body weight or just the barbell bar to develop proper form. Monitor yourself in a mirror. As you get stronger, slowly increase the challenge by adding weight.

Warnings
Consult a doctor before starting a new diet or workout routine, particularly if you've been inactive or have an injury or medical condition.
Tips
Consider hiring a personal trainer to master proper exercise form.

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Exercises to Get Rid of Big Thighs

Big thighs have the potential to lead to big problems when it comes to your self-esteem. You may avoid wearing shorts and swim suits or other clothing that exposes your legs, but avoidance is not the solution. To get rid of your big thighs, you need to do exercises that burn calories and build leg muscle. Promoting weight loss throughout your entire body, while sculpting your muscles, will give your legs a longer, leaner appearance.

Aerobic Training

Aerobic exercise elevates your heart rate and causes you to sweat. Not only does this improve your aerobic capacity, but it also burns significant calories. Perform any type of aerobic exercise that you enjoy, such as walking, running, stair-stepping, elliptical training, inline skating or kick boxing. All these exercises involve leg movement as well. Aim for at least 45 minutes of aerobic training, and do it three to four days a week.

Wall Squats

Wall squats require the use of a stability ball. Pinch the ball against the wall with your mid-back, step forward slightly and space your feet shoulder-width apart. Keeping your core tight and back straight, lower yourself down by bending your knees. Once your thighs are parallel to the floor, stand up, and then repeat 10 to 12 times. This exercise works your quads on the front of your thighs, your hamstrings on the back of your thighs and your "glutes," your butt muscles.

Plie Squats

Plie squats target your inner thighs and butt. Stand with your feet spread wide, your toes turned out 45 degrees and your arms extended in front of your body. Slowly lower yourself down by bending your knees. Once your thighs are parallel to the floor, rise back up, and then repeat 10 to 12 times. If you are not able to get your thighs parallel to the floor, just go as far as you can.

Alternating Lunges

Alternating lunges work your quads, hamstrings, butt and hips. Step forward with your right foot, lower yourself down by bending your knees and stop when your right thigh parallels the floor. Your right knee should be bent 90 degrees at this point, and your left knee should be an inch above the floor behind you. Slowly rise up, bring your foot back to the starting position and repeat with your left leg. Continue to go back and forth for 10 to 12 repetitions.

Leg Curls

Leg curls isolate your hamstrings, and you do them with a leg-curl machine. Lie face-down on the machine with the backs of your lower legs hooked under the padded lever arm and your hands grasping the handles near the bottom of the machine. Steadily lift the lever arm toward your body by bending your knees and contracting your hamstrings. Once your heels are close to your butt, slowly lower your legs. Repeat 10 to 12 times.

Jump Squat

Jump squats work your hamstrings, quads and butt simultaneously, and you do them in a succession of fast motions. Stand with your feet shoulder-width apart and your arms at your sides. Slowly lower yourself into a squat position and then jump as high in the air as possible. As you jump, reach your arms above your head. Upon landing, go right into a squat. Repeat 10 to 12 times.

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Lose Weight with Ginger Water: The Healthiest Drink to Successfully Burn Excess Fat on Your Waist, Hips and Thighs!

You must have come across stories of so many recipes that help with weight loss, but here is one recipe that is full of all kinds of health benefits. Ginger infused water can not only help burn the excess fat that has built up on your hips, thighs and waist, it can also boost your overall health in different ways.

Preparing Ginger Water for Weight Loss

You can find it so perplexing because there are many recipes that claim to help with weight loss. You should try this ginger water as a cooling beverage that gives you the extra benefit of cleansing your body and flushing out the fat. It is nothing less than the ideal powerhouse for an amazing detox and you will start feeling just like the lightness of this drink’s taste.

How Ginger Water Benefits Your Health?

1. Regulating Cholesterol Levels

Ginger has a medicinal property where it strongly affects high levels of cholesterol. High cholesterol levels have been found to cause obesity-based illnesses like heart disease and certain kinds of cancers. Ginger water will help in reducing cholesterol in your body by reducing the levels of hepatic cholesterol and serum. Additionally, ginger water is also effective in thinning the blood and reducing blood pressure. Good news for those with hypertension!

2. Powerful Anti-Inflammatory Benefits

Ginger water is also capable of reducing joints pain, inflammation, and swelling by a significant margin. It is especially highly effective in conditions like rheumatism and osteoarthritis. The Journal of Medicinal Food published an article claiming that this wonderful root vegetable has strong anti-inflammatory properties.

3. Highly Strong Antioxidant

Ginger contains high levels of antioxidants. It contains these highly potent chemicals which are great in fighting against free radicals, the unstable molecules which could cause severe damage to your healthy cells and cause serious health issues such as cancers.

4. Strong Protection Against Cancer

Ginger water is considered to be highly effective in the prevention and inhibition of cancer development. The British Journal of Nutrition published an article claiming that ginger has potent antioxidant and anti-inflammatory properties. Because of these benefits, it can help in slowing down and even preventing the spreading of some cancers.

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How To Burn Fat on Hips & Thighs

You can burn fat on your hips and thighs with diet and exercise; however, trying to only burn the fat on your hips and thighs can be difficult. Subcutaneous fat is the type found on hips and thighs and while not as dangerous to your overall health as visceral fat -- the type found around organs -- it can be draining to carry around and cause you to accumulate more fat around your midsection. It takes at least 60 minutes of sustained physical activity at least five days a week to achieve a loss of weight, according to the American College of Sports Medicine. If you engage in a weight loss plan, you will likely lose weight throughout your body. Burn fat on the lower part of your body by combining a healthy diet with calorie-burning cardio exercises and strength training.

Causes

Excess fat on your hips and thighs is particularly problematic for women, but men can suffer from excess there as well. As women get older, hormones can ebb and flow, causing a gradual accumulation of fat, according the Harvard University Medical School. The release of cortisol increases with a decrease in estrogen. Cortisol promotes fat accumulation in the body.

Diet

There is no magic fat-burning food or combination of foods that will help you lose weight on just your hips and thighs. However, whether you want to lose 5 or 40 lbs., fueling your body properly will help you lose weight on your lower body, according to Dr. Walter Willet of the Harvard School of Public Health. Eliminate sweets and fried or fatty foods and restrict your intake of alcohol. Eat lots of vegetables, some fruits and lean proteins. Eating whole grains instead of white or overprocessed grain products, such as whole grain bread instead of white, can help fuel weight loss and encourage a more consistent energy level.

Cardio Exercises

The American Heart Association recommends that everyone do at least 30 minutes of cardio exercise every day (or at least five out of seven days a week). In order to lose more weight, increasing your daily cardio workout -- whether walking, running, swimming or another exercise -- to 45 or 60 minutes will increase the amount of fat you burn on your hips and thighs. Dancing and biking are both high-energy cardiovascular activities that work on strengthening hips and thighs at the same time. A treadmill routine can be varied by alternating between walking and running and even shuffling to the sides to work out inner and outer thighs.

Toning Exercises

Many different toning exercises have been developed to help people lose weight on their hips and thighs. It's important when choosing your toning exercises to make sure you are working out all of the muscles in your lower body. Using resistance bands or ankle weights -- ankle wraps with weights inside -- can increase the muscle mass in your legs, reducing fat. Squats and leg lifts are ideal for working out hips and thighs.

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Diets for Women to Lose Weight on Their Butts & Thighs

Being overweight or obese has many disadvantages for a woman's health. However, if most of your excess weight is in the lower portion of your body -- where women tend to put on the most weight -- you may be better off. Women who are pear-shaped are at lower risk for developing diabetes and blood lipid abnormalities, according to a 2004 "International Journal of Obesity" study. At the same time, fat on the thighs and butt is difficult to shed and is responsible for unsightly flab and cellulite.

Reduce Calorie Intake

You will be most successful at losing weight by consuming the appropriate amount of calories. In order to shed pounds, you need to take in fewer calories than you use. The National Heart, Lung and Blood Institute, NHLBI, explains that the number of calories each individual should consume is based on gender, age and activity level. The least active you are, the fewer calories you need. Healthy females who are sedentary, meaning they get little, if any, exercise outside of their ordinary routine, need about 1,600 to 2,000 calories a day. Moderately active females need 1,800 to 2,200 calories. If you take in more calories than you burn, your body will store the excess calories as fat. Women with a pear-shaped physique are more likely to store that fat in the butt and thighs.

Eliminate High Calorie Foods

Consuming 150 calories a day above the amount you burn through physical activity can lead to gaining 5 lbs. over the course of six months, according to the NHLBI. By eliminating one beverage or one snack a day, and choosing healthier recipes, you can easily reduce your calorie intake. Drink zero-calorie water or club soda rather than a 136-calorie cola. A large serving of fast food French fries can have more than twice as many calories as a small serving. You will eliminate 320 calories from your diet by opting for a small French fry at one popular fast food eatery. When eating an omelette, choose egg whites, which have roughly 79 calories, versus one made from regular eggs, which can have 600 calories based on a three-egg omelette.

Eat Healthier Foods

Simply increasing your family's intake of healthier foods could significantly impact your body mass index. In a 2008 study published in the journal "Obesity," children in families that introduced healthier foods, such as fruits, vegetables and low-fat dairy and reduced energy-dense foods with limited nutritional value, showed a greater reduction in overall body fat compared to families who continued eating an diet high in energy-dense foods. Body mass reduction in the parents followed the same pattern as their children. The Mayo Clinic suggests eating foods that are low in calories but can make you feel fuller longer, known as low-energy-dense foods. Several fruits and vegetables are high in water content and low in calories, such as grapefruit and carrots. Foods high in fiber take longer to digest, which makes you feel fuller on fewer calories. Good examples are vegetables, fruits and whole grains. Dairy and lean meat contain fat, which can make you feel satiated longer. The key is to take in lean sources of fat, such as low-fat milk and poultry. Also, nuts, seeds and olive oil contain healthy, monounsaturated fats.

Facts About Target Weight Loss

Unfortunately, there is no way to target and reduce fat in just one area of your body. You can, however, reduce the size of your thighs and butt by taking in fewer calories and consuming healthier foods. As the pounds fall away, the change in areas you gain the most weight could show a more dramatic improvement compared to areas where you have less fat. According to an article published by "Scientific American," no cream, injection, pill or other gimmick will reduce excess weight in a woman's butt or thighs. The only way to shed pounds here is with a sensible diet and regular exercise.

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