If you work in the fitness industry long enough and when the majority of your clientele consists of women, you come to realize that they all have similar goals. One of those goals is to reduce the size of their thighs, more specifically to get rid of that unwanted cellulite. While, there is no magic pill or quick fix, the following tips will help tone up those thighs.
But first why do women tend to have larger thighs?
The answer may lie in the biology of the female body. Women naturally have a wider pelvis, or hips, which is useful for childbearing. However, a result of this is larger thighs to support the weight of pregnancy. Also, women tend to have a higher percentage of body fat as compared to their male counterparts and according to Patrick Bird, of the University of Florida’s College of Health and Human Performance, higher amounts of fat are stored around the thighs to support the energy demands of lactation. This higher body fat percentage is healthy, but sometimes when hormones get out of balance, they can trigger more fat to be stored than desired.
Many hormones affect how your body stores and burns fat. But, according to physician Dr. Berman, “two hormones play a major role in the storage of fat in the thighs.” These two hormones are Growth Hormone and Estradiol. When there is a lack of growth hormone and an excess of estradiol in the body, it sends a signal to promote the storage of fat, primarily in the thighs. Controlling these hormones is an issue that needs to be discussed with and supervised by your doctor.
So, while your hormones may not be so easy to control, there are certain foods that possess a thermagenic effect in the body, meaning they stimulate the metabolism and result in an elevated metabolic rate burning more calories. Some foods to begin incorporating into your diet are green tea, hot peppers, and a daily multi-vitamin.
Foods for slimmer thighs
Green tea contains the phytochemical, catechins, which according to the American Journal of Clinical Nutrition, affects the metabolism by promoting fat oxidation.
contain capsaicin, which studies have shown increases metabolism and fat oxidization. Adding a few hot peppers to your dishes is an easy way to add flavor and give your body a slight edge in the fat loss battle.
In order for your body’s metabolism to function properly, it cannot have deficiencies in essential nutrients. The easiest way to ensure that these essential nutrients are met each day is to get into the habit of taking a multi-vitamin each day.
Keep in mind that while each of these foods helps to stimulate metabolism, nothing beats eating a healthy diet of whole, non-processed foods and keeping your daily calories in check! Your best option is to follow a balanced diet, designed by a dietitian.
Best exercises for slimmer thighs
With all that being said, let’s take a look at how exercise can help to reduce and tone those thighs and reduce body fat overall.
When it comes to fat loss, the most effective type of exercise is strength training, especially high-intensity interval training. This type of training has been shown time and time again to be more effective than traditional steady-state cardio, i.e. jogging. To maximize your strength training you need to focus on compound movements that are done standing. These are movements like the squat and press that incorporate the entire body. Additionally, anytime you can perform the exercise on two feet you automatically double the rate at which your body burns calories. And finally, train your entire body each session. Gone are the days of chest and back on Monday, arms and abs on Wednesday, and legs on Friday. Effective fitness programs work everything every workout, after all this is how your body functions in day-to-day activity.
Also check out this Bodyweight only inner thigh workout