How to get rid of fat thighs for a teenager: we use an integrated approach

An elastic, toned butt, slender and healthy thighs without cellulite, a flat stomach are the dreams of many girls. For the most purposeful and motivated representatives of the fair sex, it is sure to happen. No matter how thick your thighs become, you can really get them into shape if you put in the effort.

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A combination of physical exercises, massages, body wraps and a specially selected diet will help you get rid of the hated fat “ears” on the hips and the “lifebuoy” on the waist.

But cosmetic procedures or training in the gym alone will not get rid of fat in unnecessary places, and if the result is, it will be fleeting. For long-term and high-quality results, you only need an integrated approach.

Motivation - the sculptor of harmony

Why do my legs and thighs get fat? A sedentary lifestyle, regular snacking on gastronomic “junk”, and constant stress lead to a woman losing her seductive shape. First of all, fat accumulates in the thighs and abdomen, and if you want to lose weight, it leaves there last.

To take on the challenge of improving your body, you need sustained motivation. After all, it happens that a plump girl says “I want to lose weight” because society expects these words from her. But personally, she doesn’t need it; neither her sagging belly nor her flabby legs bother her. In this case, the woman’s process of losing weight will last a lifetime.

Nothing will stop a girl who clearly knows what exactly she wants from achieving her cherished dream. Clearly define your goals and plans. Strive for the intended forms, do not give yourself slack and do not fall for dubious temptations.

To stay motivated, you can take a photo of yourself in your underwear or swimsuit every week. Once the first results appear, you won’t want to stop.

Your work will definitely be rewarded with a stunning appearance, excellent health, self-confidence and attention of the opposite sex.

Plie

This interesting exercise is directly borrowed from ballet. It effectively eliminates the most common female problem - overly curvy hips, as it trains the muscles on the outside and inside of the legs simultaneously.

Place your hands on your waist, press your heels together and point your toes out to the sides about forty-five degrees. Step your left foot to the side (further than waist-width apart) and lower yourself into a deep plié: Bend both knees so that they are over your toes, and keeping your back straight and your abs tight, bend your entire body down. As you rise from the plié, slide your left heel back toward your right foot, straighten your legs, and return to the starting position. Do 15 repetitions on each side.

Myths of express diets

The number of well-known diets and experts who advise what to do if you have thick and oily thighs is in the hundreds. Which one should you prefer to get rid of excess fat without getting negative consequences?

– I would like to lose 3-4 kilograms of fat in any way! – People with this attitude choose the fastest-acting semi-fainting fasts and, indeed, after a week they look much thinner.

But the express diet does not burn fat. The reduction in volume occurs due to loss of muscle, swelling and water. Temporarily! After a while, everything comes back, and the body, in fear of repeated exhaustion, stores additional kilograms. Skin problems, dizziness, brittle nails and hair loss can also be a “bonus”.

Nutritionists say that there is no universal method of losing weight that is suitable for everyone. Each diet is developed purely individually, depending on the anatomical characteristics and taste preferences of the person.

The results of a well-designed diet are not able to remove fat from the stomach and thighs in three days. The figure will be sharpened quite slowly, but confidently, without damage to the body.

• We recommend reading about how to lose belly fat without exercise

Despite the individual approach to each person losing weight, there are generally accepted recommendations, adherence to which will benefit everyone.

How much does it cost to reduce hips? Price of operations and procedures in Moscow

What to “feed” your thighs

How to lose weight in your butt and thighs with the help of food, so that the fat leaves problem areas and does not return? You should always adhere to the following recommendations:

• Remove simple carbohydrates from your diet. Refuse any food that contains high-grade flour and white sugar. Instead of vitamins and microelements, these products contain only calories that are easily absorbed by the body. Is it hard to live without sweets? Honey, fructose sweets, dried fruits and fruits can help, but they should not be abused either. Replace flavored pastries and cookies with berries, citrus fruits, and raw vegetables (carrots, cucumbers, cabbage).

• Drink more fluids. Sometimes, to remove fat from the sides and thighs, it is enough to normalize metabolism and lymph flow. This cannot be done without water. Pure still water should be consumed in a volume of 2 liters per day. Then digestion will improve, the body will be cleansed, the constant feeling of hunger will disappear, and the amount of food consumed will automatically decrease. The first glass of warm water should be drunk immediately after waking up on an empty stomach. Then you should drink small sips every 2-3 hours, without waiting for thirst to appear.

• Do not eat trans fats - they are a real enemy not only for the sides and thighs, but for the body as a whole. Even if you are very hungry, do not be tempted by this harm! They are stuffed with semi-finished meat products, canned food, fast foods, chips, margarine, some types of cheeses and butters (look at the composition). You should also completely avoid frying in refined oils. Dishes should be prepared using gentle methods (stewing, boiling, baking in the oven).

• Drink tea without sugar. Unsweetened teas with lemon, ginger, and cinnamon are true friends of slender beauties. A mug of hot tea an hour before meals or two hours after will promote fat burning and invigorate the body. Real green tea has the same effect.

Example for one day

Food portions should not exceed the volume of two palms folded together. You need to get up from the table with a slight feeling of hunger - you will feel full in about 20 minutes.

Most of the carbohydrates should be consumed in the first half of the day; it is preferable to include some kind of soup in the lunch menu, and make dinner protein-rich (can be with vegetables). Healthy fats are also necessary for the normal functioning of the body, the absorption of vitamins and the synthesis of a number of hormones, but their amount is limited to 30-40 grams per day.

• Breakfast: oatmeal with egg whites;
• Second breakfast: a handful of hazelnuts or walnuts;
• Lunch: light vegetable soup with chicken broth or baked fish with side dish;
• Afternoon snack: any fruit of your choice;
• Dinner: cottage cheese with low-fat yogurt or kefir.

The time of the last meal is determined by what time a person goes to bed. The evening meal should take place no later than 2-3 hours before bedtime.

If you give yourself some slack and arrange cheat meals from forbidden foods (cakes, pastries, fried potatoes, smoked legs, grilled chicken...) - no diet will help you get rid of plump thighs.

How to hide fat legs with clothes

While the struggle for slimness is going on, you can hide your thick legs with clothes:

• jeans are worn only with a belt;
• the best option is fitted jackets, dresses and cardigans with a belt;
• trousers should be long and slightly flared from the hip;
• capris, breeches and shorts are excluded from the wardrobe;
• all shoes must be with heels;
• Shin straps, ankle boots, and ankle boots are contraindicated.

You can distract attention from thick legs with bright accessories - a handbag, gloves, a scarf or outerwear with an interesting print.

Move your legs and butt

How to lose weight in your thighs and butt with exercise? It often happens like this: the chest is in place, the arms are thin, the waist is thin, but the thighs are thicker, and no diet brings the desired result.

Fat deposits on the thighs cannot be removed with proper nutrition and a reduction in caloric intake. This requires effective physical activity aimed at correcting the shape of the hips.

Movement is life, as well as a toned stomach and slender thighs. Even if there are contraindications to weight training, dynamic and intense sports, there is always an alternative.

Modern trends in fitness make it possible to remove fat from unnecessary places, even in the presence of some complex diseases. Consult your doctor and find out which exercises you can do and which ones are prohibited.

The three most effective exercises for combating excess fat on the thighs:

1. Squats. This exercise is the main trump card in the fight against fat thighs, but it is important to follow the correct technique. Be sure to keep your back straight, do not lift your heels off the floor, and do not let your knees go beyond your feet. Perform the squat to parallel or slightly below the knee line. After honing your technique to perfection, add weights in the form of a body bar, an empty bar, or dumbbells. If you don’t have sports equipment, it doesn’t matter. It can be replaced with a mop, a bottle of water, and for young mothers - with a child.
2. Lunges. Exercises are performed in various variations with your own weight or with weights.
3. Mahi. There are a huge number of variations of this exercise:

• Lie on your stomach, stretch your arms along your body, bend your legs at the knees and spread them as wide as possible. Stretch your toes up, lifting your knees and hips off the floor, keeping your back relaxed.
• Take a lying position on your back, lift your legs up, slowly spread them apart and bring them back. Thanks to the exercise, you will be able to remove the inner thighs and strengthen the lower abs.
• Lie on your right side on the floor and swing with your left leg, then roll over onto your left side with your right.
• Stand straight next to a chair, resting your hands on it. Alternately swing back, forward and sideways with one leg, then the same number of times with the other.

Any cardio exercise that puts stress on your legs is very useful and effective. This could be cycling, running, dancing, vigorous walking or even simple walks in the fresh air.

Dynamic scissors

Good exercises for the hips at home are not always purely strength-based in nature - many of them are a variant of cardio exercise. An excellent example is the so-called dynamic scissors.

Stand up straight, then step your left leg back so that your right foot is in front. Lower into a runner's lunge with your left arm extended forward toward your right foot and your right arm straight behind you. Push off the floor with both feet and make a jump, during which you must immediately change legs. When you land, immediately lower back into a runner's lunge, but now your left leg should be in front and in contact with your right arm. If for some reason you are unable to jump (for example, you have not fully recovered from an injury), try simply quickly switching legs without jumping. Repeat the exercise 15 times.

Cosmetic procedures

How to lose weight in thighs and butt with the help of cosmetic procedures? And is it even possible to correct problem areas without dieting and sports? Definitely not. But the path to your dream body will be much shorter if you supplement it with special skin care sessions.

Wraps

Wraps help remove fat from problem areas of the body, be it the sides of the waist or the ears on the hips. Wraps are divided into two types: cold for skin toning and hot for weight loss. Both methods stimulate blood circulation, help remove excess fat, and make the skin soft and elastic.

The wrap is carried out on previously cleansed skin, preferably after a scrub. Material for work: algae, clay, therapeutic mud, or factory-produced creams and gels.

Evenly distribute the mixture over the entire surface of problem areas (stomach, thighs), wrap these parts of the body with cling film, wrap yourself in a warm blanket, or, conversely, sweat for 30-40 minutes due to physical activity.

Body massage

The massage procedure helps to remove volume and fat from the thighs, improve lymphatic drainage and remove excess fluid, reduce the appearance of cellulite, improve and tighten the skin.

If you can’t visit a specialist, do the massage yourself. A honey massage that does not require complex movements is best.

Smear honey on your palms and massage problem areas with strong claps. Sticking-unsticking movements are performed until the honey turns white (15-20 minutes).

Nothing is impossible, just really want to change! If you have the desire, you will definitely be able to remove excess fat and become the owner of a charmingly slender figure.

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Rising from the plank

Thick thighs can be corrected without much difficulty - it is important not to spare time and effort on regular physical activity. The universal plank exercise, modified specifically for leg training, will help you achieve the desired results in the shortest possible time:

• The starting position is a full plank, similar to the position for a traditional push-up. Keeping your abdominal muscles as tight as possible, step your right foot between your hands and bend your knee so that your right thigh is parallel to the floor. The leg left behind should be straight. Push off with your right foot and slowly rise up, leaning slightly forward with your upper torso. When you complete the element, touch the toe of your left foot to the floor behind you.

• Then bend your right knee and lower back into a lunge, placing your hands on either side of your right foot. Step your right leg back into a full plank position and repeat on the other side. Do 15 repetitions, alternating legs.

Will body wraps help if a girl has thick legs?

Girls with thick legs will benefit from wraps:

• Honey . For 2 tablespoons of bee product add 1 teaspoon of cinnamon powder, ½ teaspoon of ground red pepper (can be replaced with mustard) and the same amount of lemon juice.
• With cosmetic clay . To lose weight, apply red, blue or black clay to your feet; the powder is first diluted with warm water to the consistency of thick sour cream.
• Chocolate . Dilute regular (“drinking”) cocoa powder with milk or water in such a proportion that the resulting creamy mass is obtained.

Wrapping is carried out using the standard method:

1. the skin of the legs is well steamed and dried with a hard towel;
2. the selected product/mask is applied to the surface of the skin;
3. cling film is placed on top - tightly, but without over-tightening;
4. Insulation such as a scarf, towel, blanket is required.

The procedure lasts only 20 minutes, but together with other methods of local weight loss it gives good results.

Watch this video about honey massage with weight loss wrap:

Don't rush to give up

Do not be discouraged if the results of hard training do not show themselves in the very first days. Remember that the body needs a little time to get used to the load. At first, your thighs may increase in size, as if they are swelling. This in most cases occurs due to the body retaining water. Be disciplined, endure this unpleasant phase, and you will see how your thighs begin to melt before your eyes!

If you suffer from the fact that your bottom is fat and your top is thin, your bottom should be the “victim” of your hard training. Fight those extra pounds on your thighs through exercise, proper nutrition and a healthy lifestyle, and they won't stay there for long!

How to reduce the thickness of your legs with massage

You can significantly reduce the thickness of your legs with a massage, which you can do yourself or seek help from specialists. Self-massage is a procedure whose effectiveness is especially pronounced after a bath, sauna and with the use of honey. In massage rooms and beauty salons they use:

• vacuum massage - with special cups that “break up” cellulite, promote the burning of fat deposits, and tighten the skin;
• thermal - bandages are applied and dry heat is applied to the legs;
• vibration massage – silicone rollers under the influence of current increase blood/lymph flow and stimulate metabolic processes.

Vacuum massage
To achieve the desired results, you will need to undergo at least 10 sessions of any of the listed types of massage. The effect will only be in combination with physical activity and diet.

Exaggerating the importance of cardio exercise

If you look at the legs of long-distance runners and marathons, you can conclude that their slimness is ensured by constant exercise with an emphasis on cardio (running in particular), but this is not the whole truth. Of course, cardio exercise can speed up muscle catabolism (muscle contraction), but this will not necessarily lead to fat loss.

Thus, as a result of constant jogging, it is not a layer of fat that comes off from your legs, but a layer of muscle. This is why your body is thin and your legs are thick even after intense cardio training.