How to reduce excess flesh on the outer thigh

Excess meat on the outer thighs can be reduced through dietary adjustments, targeted exercise, and lifestyle improvements. Weight loss requires systemic cooperation, while local shaping requires strength training, mainly including controlling calorie intake, strengthening lower limb strength exercises, increasing aerobic exercise frequency, avoiding prolonged sitting, and adjusting dietary structure.

1. Control calorie intake

Daily diet should maintain an appropriate calorie deficit and avoid high sugar and high-fat foods. Choosing high-quality proteins such as chicken breast and fish, paired with coarse grains and a large amount of vegetables and fruits, can ensure nutrition and reduce fat accumulation. The main cooking method is steaming and boiling, reducing the use of oil and avoiding the intake of fried foods and sugary drinks.

2. Lower limb strength training

can be performed on the outer thigh by performing side lying, leg lifting, clamshell opening and closing movements, 15-20 times per group, repeated 3-4 times. The equipment training can choose a sitting abduction machine, and the weight is based on the ability to complete standard movements. Strength training can enhance muscle line sense, increase basal metabolic rate, and long-term persistence can improve the problem of outer thigh relaxation.

3. Aerobic exercise combined with

4-5 times a week of aerobic exercise, such as jogging, swimming, or cycling, lasting for more than 30 minutes each time. Aerobic exercise can promote whole-body fat burning. It is recommended to use interval training mode to improve fat burning efficiency by alternating high and low intensities. Stretch and relax after exercise to avoid muscle tension affecting the shaping effect.

4. Improve daily habits

Avoid sitting for long periods of time and get up and move for 5 minutes every hour. Intentionally use the outer thigh to exert force when going up and down stairs, and maintain the correct posture during daily walking. Adequate sleep helps maintain hormone balance and reduce stress-induced fat accumulation. Wearing pants that are too tight may affect blood circulation, so it is recommended to choose moderately loose clothing.

5. Dietary structure adjustment

Increase dietary fiber intake to promote intestinal peristalsis, and supplement healthy fats such as nuts and deep-sea fish in moderation. Control the proportion of refined carbohydrates and replace some staple foods with whole grains. Drink plenty of water daily to avoid edematous obesity. Adequate supplementation of vitamin B and calcium can help maintain normal metabolic function.

Losing weight requires continuous adherence, and it is recommended to measure changes in circumference every week rather than simply focusing on weight. Warm up and stretch before and after exercise to avoid sports injuries. If there is discomfort in the knee joint, adjust the training intensity and consult a professional fitness coach if necessary. Maintain a regular daily routine and a positive mindset. During the weight loss period, record your diet and exercise habits in order to adjust your plan in a timely manner. Long term sedentary individuals are recommended to use standing desks and engage in low-intensity activities such as brisk walking in their daily lives.