How to reduce a lot of flesh at the base of the thigh

The accumulation of fat at the base of the thighs can be scientifically reduced through dietary adjustments, aerobic training, strength exercises, local shaping, and lifestyle habits improvement. The fat on the inner thigh belongs to stubborn fat, which needs to be effectively improved by combining whole-body fat reduction and targeted training.

1. Dietary Adjustment

Controlling daily total calorie intake is the basis for weight loss. It is recommended to increase the proportion of high-quality protein intake such as chicken breast and fish and shrimp, and replace refined carbohydrates with low glycemic index foods such as oats and sweet potatoes. Ensure a daily intake of at least 500 grams of dark vegetables, with steaming as the main cooking method and avoiding fried foods. Moderate consumption of healthy fats such as nuts is acceptable, but it is necessary to strictly control within 20 grams per day.

2. Aerobic Training

Engage in 4-5 sessions of moderate to low intensity aerobic exercise per week for at least 30 minutes. Swimming can reduce joint pressure and burn fat efficiently, elliptical machines can avoid friction on the inner thighs, and stair climbing training can strengthen the lower limbs in a targeted manner. Maintain heart rate within the range of 60% -70% of maximum heart rate during exercise, and do sufficient stretching before and after exercise.

3. Strength Exercise

The squat variant can effectively stimulate the inner thigh muscles, and the distance between the feet during sumo squats should be greater than 1.5 times shoulder width. Side lying leg lift training can isolate the adductor muscle and perform 15-20 exercises per group. The equipment leg clamping training uses a lightweight multi group mode, and attention should be paid to controlling the movement speed to avoid inertial force. Arrange 2-3 specialized training sessions per week.

4. Local shaping

After exercise, cooperate with the foam axis to relax the iliotibial band and quadriceps femoris, and use the fascia gun to deal with the adhesion points of adductor muscles. Alternating hot and cold water baths can promote local circulation, with a water temperature difference controlled at around 10 ℃. Wearing pressure pants for exercise can reduce skin shaking and friction, but should not exceed 2 hours.

5. Lifestyle Habits

Avoid sitting for more than an hour, and during work, you can squat against the wall to maintain thigh muscle tension. Lack of sleep can reduce leptin secretion, ensuring 7 hours of high-quality sleep per day. Reduce cross legged sitting posture to prevent pelvic tilt, and wear high heels for no more than 4 hours per day. Excessive stress can promote cortisol secretion and lead to fat accumulation.

Thigh fat loss requires continuous intervention for at least 3 months, and when the body fat percentage drops below 22%, local fat will significantly improve. It is recommended to measure changes in thigh circumference every month and use a body fat scale to monitor the overall body fat percentage. Avoid using extreme methods such as sweatshirts or excessive dieting. It is normal for women to experience edema before and after their menstrual period. If accompanied by skin laxity, medical beauty radiofrequency tightening treatment can be considered, but it needs to be carried out under the guidance of a professional physician.