The seven ways to get rid of thigh fat without going to the gym

The nutrition and fitness experts from online community The Healthy Mummy have shared the best ways to lose thigh fat at home.

Thigh fat is often difficult to lose but can be achieved by increasing your protein consumption, drinking enough water, reducing your salt intake and exercising regularly.

It’s also important ensure you aren’t overeating foods that are high in carbohydrates and eating enough fruit and vegetables.

Thigh fat is often difficult to lose but can be achieved by increasing your protein consumption, drinking enough water, reducing your salt intake and exercising regularly

Make sure to drink enough water

Drinking enough water each day will not only ensure the body is hydrated but will also burn off fat from food and drink by flushing out excess salt and fluid.

Sydney general practitioner Dr Dasha Fielder previously told FEMAIL most adults should aim to drink between 2.5 to three litres in order to maintain optimum hydration.

Dr Fielder said drinking water will help hydrate the kidneys, improve digestion and gut health, rejuvenate the skin and avoid feeling fatigued. 

Sydney general practitioner Dr Dasha Fielder previously told FEMAIL most adults should aim to drink up to three litres per day in order to maintain optimum hydration

Sydney general practitioner Dr Dasha Fielder previously told FEMAIL most adults should aim to drink up to three litres per day in order to maintain optimum hydration

Reduce your salt intake

The experts from The Healthy Mummy recommend reducing your salt intake as sodium causes the body to retain excess water leading to bloating.

Bloating can affect the whole body, but specifically the stomach, hips and thighs among women.

To reduce your salt intake, avoid consuming processed foods as well as canned vegetables, soups and bottled sauces.

Increase your protein consumption

In order to lose thigh fat quickly, it’s ideal to boost your lean protein consumption by eating foods such as nuts, salmon, chicken, turkey, tofu, eggs, yoghurt and tuna.

These proteins contain less fat, help promote a well-balanced diet and can ultimately assist those wanting to shred fat on the inner and outer thighs. 

Take note on your carb intake

When focusing on your diet, it’s also important to be aware of your carbohydrate intake and ensure you aren’t overeating certain foods.

Foods that contain high amounts of carbs are often high in sugar, which can lead to unwanted weight gain. 

Exercises to target the inner thighs

Goblet squats – 45 seconds

On toe pulses each side – 45 sec

Shift squat from side to side – 45 sec 

Source: sandybrar88/TikTok 

Burn fat with high-intensity workouts

Particular workouts such as high intensity interval training (HIIT) is known to burn fat fast and lead to speedy results.

While planning a home workout, be sure to integrate exercises that focus specifically on your legs and thighs – including squats, single or double leg lunges, crab walks and shift squats from side to side.

To strengthen your thighs, the experts recommend completing ten repetitions of each exercise for three or four sets. 

While planning a home workout, be sure to integrate exercises that focus specifically on your legs and thighs

While planning a home workout, be sure to integrate exercises that focus specifically on your legs and thighs

Boost your metabolism

Boosting your metabolism is another fantastic way to lose thigh fat, though many often aren’t sure how to tackle this tip.

Metabolism is the body’s process of converting food and drink into energy, and it’s also responsible for burning off fat.

To increase your metabolism the experts recommend increasing your Omega 3, eating green foods and protein and never skipping breakfast. 

Track your meals

Keeping track of the meals you eat on a daily basis is a fantastic way to ensure you are not over or undereating.

Tracking meals can help you stay accountable and reach health and fitness goals over time

Popular nutrition apps include My Fitness Pal, My Net Diary, Nutrients and Protein Tracker.

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