According to research, Women have more body fat than men, but in contrast to the deleterious metabolic consequences of the central obesity typical of men, the pear-shaped body fat distribution of many women is associated with lower cardiometabolic risk”. However, to lose upper thigh fat, there are some workouts you can engage in.
If your consumption of calories is high and more than that your body system can burn, it tends to lead to excess fat in the body.
However, there are upper thigh fat exercises that can make you lose upper leg fat. You can also cut down on calories intake in your diet.
Some routine workouts you can follow three to four times a week to help your upper inner thigh fat removal.
When you do the exercise, work through every of it. You can try it two or three more times to lose upper thigh fat.
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What Food Cause Thigh Fat
There is no specific food that causes thigh fat. According to this research , no food goes to the thigh to cause excess fat there.
When there is excess fat on your thigh, it is an indication that you are consuming too many calories.
It also shows that you are gaining weight generally.
However, if you are focusing on how to lose upper thigh fat, you’d have seen some helpful exercises initially.
Here is some food you need to avoid, so as not to accumulate fat in the body system.
Some of this food are Pasta, White Rice and Bread.
Actually, any Carbohydrate based food causes your sugar level too high. They are not very healthy if you are meaning to lose upper thigh fat.
Also, you can avoid too much salt.
Too much salt causes the body system to retain a lot of water.
You can try these tips and diet
- Use more olive oil to cook your foods.
- Avoid sugar and sweet drinks.
- Avoid canned/processed food as well.
- Add more fruits and vegetables to your diet
- Take more proteins such as eggs, beans, nuts, etc. They are healthy.
If you try out these tips, to help you lose upper tight weight and even burn off fat in the body.
What are the Other Things that Can Cause Upper Thigh Fat?
Lipedema is a medical condition that is caused by fat built up in the thigh, calves, and buttocks. It can be mistaken for obesity but it is not. It is the irregular distribution of fat to the lower region of the body.
Lipedema causes intense pain and might even affect how the person involved walks.
However, a few exercises and tips highlighted below can help you lose upper thigh fat in the body
Best Workouts to Lose Upper Thigh Fat in a Week
1. Running, Walking Uphill or Treadmill
You can workout on the treadmill and slowly increase the incline to 5/10 percent.
Do incline workout to reduce stubborn inner thigh fat.
You can increase the way you engage your thigh muscles by running and walking uphill.
Continue with the exercise daily or 4/5 times a week.
2. Step-Ups to Get Rid Thigh Fat
It is a simple exercise that can be done with just a stool. This helps in excess upper thigh fat loss in the thigh.
It also strengthens your thigh muscles.
How to do it
- Stand straight with your legs together and hands by your side.
- Place your right foot on the stool, apply pressure on the right foot and place your left foot along with the right foot.
- Go back to your starting position with your right foot first followed by the left leg.
- Do this at least 10 times with your left foot before switching to your right foot.
3. Leg lift Exercise
Leg lift is an exercise you can do with just a mat. It is quite simple and also effective to lose upper thigh fat in the body.
How to do it
- Sleep with your back on the floor or yoga mat.
- Make sure both hands are placed beside you.
- Gently lift your legs. Let is form a 90-degree angle with the floor
- Stay in that same position for a few minutes
- Bring your leg back on the mat
- Try the same process again for about 15-20 min
4. Leg Circles Exercise for Upper Thigh Fat
This is related to the leg lift. In leg circles, you swerve the legs in a circular position. This movement will make the upper hip fat burn off much faster.
It also helps reduce how much the legs become saggy after the weight loss.
How to do it
- Sleep with your back on the floor or yoga mat.
- Make sure your hands are by your sides with palms facing the ground.
- Gently lift both legs together from one side, slowly to the middle and then to the other side of the body.
- Gently bring them downward slowly, creating a full circle.
- Continue with the circling process, both clockwise and anti-clockwise.
- Watch yourself lose upper thigh fat with this exercise.
- Do it 15 to 20 times.
Also Read – Best Exercises to Get Rid of Stubborn Inner Thigh Fat in 2 Weeks
5. Toe Touching Standing
This workout helps your thigh muscles relax and burn off the unnecessary fat making them toned.
It also has many other advantages like assisting tone the abdominal area too.
How to do it
- Stand straight with legs apart with hands on the side.
- Raise your hands, stretching your abdominal muscles.
- Gently bow your waist down and touch your toes of one foot with both hands.
- Stay in that position for at least 15 seconds.
- Then gently come back to a standing posture.
- Do the same with the other toe
- Do it 15 times on both sides to burn off and lose upper thigh fat.
6. Sleeping Position
The sleeping position is also an easy way to lose upper thigh fat.
How to do it
- Lie down with your tummy facing down.
- Gently bend your left leg till your heel touches your buttocks and pull back slowly as much as possible.
- Raise your head and left elbow when doing the process.
- Stay in that position for some seconds and then go back to your previous resting posture.
- Repeat the same process with the other leg, doing it at least 15 times each.
7. Back Kicks Exercise
If you want to maintain your thigh muscles and lose upper thigh fat, back kicks are the perfect exercise for you.
How to do it
- Get down on all fours with elbows straight and toes facing the wall.
- Raise your right leg and keep back kicking.
- Keep kicking for some seconds and do it 20 times before switching legs.
- Start with 10 to 15 kicks and intensify the number of kicks gradually.
8. Squatting
A squat is a method of exercise that targets more than one body muscle.
However, It helps to lose upper thigh fat and makes your leg lean.
A squat is an exercise that helps to reduce thigh fat.
How to do it.
- Stand straight with your legs apart. With your hands on by your side.
- Then place your hands parallel to the ground.
- Gently bend your knees. Your calf and femur will be perpendicular to each other.
- Make your back straight all the while and hold up in this position for about 10-15 seconds.
- Gently stand up, to your initial position.
- Continue with the process about 20 times
- Take a break in between, about 20sec break.
Also Read – 9 Best Exercises to Lose Thigh Fat in a Week at Home
9. Burpees Exercise to Get Rid of Thigh Fat
This is how you can do the burpees exercise the right way.
How to do it
- Stand straight with your feet shoulder apart.
- Your arms should be by your sides with your weight on your heels.
- Nudge your hips to the back and bend your knees.
- Now bend your body into a squat position.
- Set your hands on the floor just in front of you, between your feet.
- Leap and gently land on the balls of your feet in a plank position.
- You should make sure your body is forming a straight line from your heels to the head.
- Now, leap your feet back and they land just outside of your hands.
- Reach your arms overhead and leap.
- Get down and instantly lower back into a squat.
- This whole-body movement helps in upper inner thigh fat removal.
