Day 20: How to Lose Thigh Fat Fast Without Gaining Muscle?
It requires diligence on your part and creating a calorie deficit. In other words, you must burn more calories through exercise than you consume. Since you can’t spot reduce any one area of your body, you can pick one or more cardio activities to perform daily that will help you lose weight all over. Your thighs will get slimmer without gaining a significant amount of muscle along with the rest of your body in a healthy way.
Eat Less to Lose Weight
You must consume less calories and exercise more to produce a deficit and promote weight loss through your body as a whole. Losing weight in one place is called spot reduction, which is impossible. However, you can reduce your daily intake by 500 to 1,000 calories, and you can quickly and safely lose one to two pounds a week. Stock your kitchen with foods that have a low energy density. Fruits, vegetables, whole grains, lean meats, and fish fall into this category. Low energy density foods have a lot of volume, but not a lot of calories. Eat nothing but low energy density foods to achieve the fastest results.
Stay Hydrated with Water
Drink water throughout the day instead of sugary beverages. Beer, wine, mixed drinks, soda, fruit punch and milkshakes all contain high amounts of sugar and/or fat. Water, on the other hand, is calorie-free and helps hydrate your body. Have a big glass with your meals to further prevent overeating.
Exercises to Lose Thigh Fat
Perform cardiovascular exercises to lose thigh fat without gaining muscle. Choose a form that involves the thighs, such as running, indoor cycling, elliptical training, stair-climbing or versa climbing.
Recommends 150 to 300 minutes per week of moderately intense cardio. Or, to boost your fat-burning potential perform 75 to 150 minutes of vigorous cardio. Spend most of this time doing intervals if you want to lose weight — simply bounce back and forth from a fast to slow intensity. You can set the rate. When doing interval training, make your low-intensity bouts twice if your high-intensity bouts. For example, if you run fast for 30 seconds, jog lightly for 60. This will burn a high number of calories and keep your metabolism elevated once you are done. If you are pressed for time, do your cardio workouts in small bouts throughout the day such as 20 minutes in the morning and 30 minutes in the evening. This will make it easier to do high-intensity exercise as well.
