How to lose weight with thick arms and thighs

Thick arms and thighs can be reduced and shaped by adjusting diet, increasing exercise, local shaping training, improving lifestyle habits, medical intervention, and other methods. Fat accumulation may be related to genetic factors, excess calories, hormonal imbalances, lack of exercise, metabolic abnormalities, and other factors.

1. Adjust diet

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. Choose low calorie and high nutrient foods such as chicken breast, broccoli, oats, etc., and control the total daily calories within a reasonable range. Avoid fried foods and sugary drinks, and adopt a small and frequent meal pattern to stabilize blood sugar levels.

2. Increase Exercise

Engage in 4-5 aerobic exercises per week, such as jogging, swimming, or skipping rope, for at least 30 minutes each time. Aerobic exercise can promote whole-body fat burning, and when combined with high-intensity interval training, it can increase basal metabolic rate. Warm up and stretch before and after exercise to prevent muscle damage.

3. Localized Shaping Training

For the arms, strength training such as dumbbell bending and push ups can be performed, with a focus on deep squats and lunges for the thighs. Three sessions of resistance training per week can enhance muscle line sensation, but it should be noted that local weight loss does not exist, and it needs to be combined with whole body weight loss to be effective.

4. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid staying up late which can lead to elevated cortisol levels. Reduce sedentary time by getting up and moving for 5 minutes every hour. Manage stress levels and prevent emotional eating. Quitting smoking, limiting alcohol consumption, and maintaining a regular daily routine can help maintain hormonal balance.

5. Medical Intervention

For conditions caused by pathological obesity or hormone abnormalities, treatment should be carried out under the guidance of a doctor. May be related to diseases such as polycystic ovary syndrome and hypothyroidism, usually accompanied by symptoms such as menstrual disorders and fatigue. Medications such as Orlistat capsules and Liraglutide injection can be used according to medical advice. In severe cases, liposuction surgery may be considered.

Patience should be maintained during the weight loss process, and it is advisable to control the weight loss within 0.5-1 kg per week. Regularly measuring changes in body circumference is more valuable as a reference than weighing oneself. If discomfort such as dizziness and fatigue occurs, it is necessary to adjust the plan in a timely manner. It is recommended to develop a personalized plan under the guidance of a nutritionist and fitness coach to avoid excessive dieting or sports injuries. Maintaining healthy eating and exercise habits over the long term is necessary to maintain an ideal body shape.