How to reduce a lot of fat on the outer thigh

The accumulation of fat on the outer thigh can be reduced through a combination of dietary adjustments, targeted training, and aerobic exercise. The main methods include controlling calorie intake, strengthening local muscle exercise, maintaining regular exercise habits, avoiding prolonged sitting, and improving daily posture.

1. Control calorie intake

Reduce the proportion of refined carbohydrates and high-fat foods, and increase the intake of high-quality protein and dietary fiber. Control the daily calorie deficit within a reasonable range to avoid muscle loss caused by extreme dieting. Choose low glycemic index foods such as brown rice, broccoli, and chicken breast, and adopt a small and frequent meal pattern to stabilize blood sugar levels.

2. Strengthening local training

focuses on exercising the gluteus medius and tensor fascia lata muscles to improve the lateral thigh line. Practice 3 sets of lateral leg lifting, clamshell opening and closing, and elastic band side walking every day, 15-20 times per set. After training, relax the iliotibial band with the foam shaft to prevent muscle tension from forming bulges.

3. Maintain aerobic exercise

Engage in 4-5 sessions of moderate to low intensity aerobic exercise for at least 40 minutes per week, such as swimming, elliptical exercise, or stair climbing. For those with high body fat percentage, it is recommended to use interval training to improve fat burning efficiency through changes in heart rate. Perform dynamic stretching before and after exercise, paying special attention to hip joint flexibility training.

4. Improve lifestyle habits

Avoid maintaining bad postures such as crossing legs and sitting paralyzed for a long time, and get up and move for 5 minutes every hour. Lack of sleep can increase cortisol levels, it is recommended to ensure 7 hours of high-quality sleep. Wearing high heels for too long can lead to an imbalance in power mode, so it is recommended to choose flat shoes in daily life.

5. Targeted massage care

Use a scraping board to clear the flow along the gallbladder meridian from the hips to the knees, and combine with essential oil 2-3 times a week. Alternating flushing with hot and cold water can promote local circulation, with a water temperature difference controlled at around 10 ℃. Intractable fat can be treated with medical beauty techniques such as radiofrequency or cryolipolysis.

Losing weight requires persistence for more than 3 months to see significant results. It is recommended to measure changes in leg circumference weekly instead of daily weighing. It is normal for women to experience edematous thickening before their menstrual period. If accompanied by orange peel tissue, it is necessary to strengthen collagen supplementation. Wearing compression pants during exercise can help improve lymphatic return. Maintain a daily water intake of at least 2000 milliliters to avoid water retention caused by a high salt diet. Individuals with a larger weight base should consult a doctor to develop a step-by-step weight loss plan to prevent skin sagging.