How to reduce protruding flesh on the outer thigh

The protruding flesh on the outer thigh can be improved by adjusting diet, strengthening local exercise, and improving lifestyle habits. Fat accumulation may be related to prolonged sitting, hormonal changes, genetic factors, lack of exercise, and imbalanced diet.

1. Dietary Adjustment

Reduce the intake of high sugar and high-fat foods, and increase the intake of high-quality protein and dietary fiber. High quality proteins such as chicken breast and fish help maintain muscle mass, while vegetables and fruits rich in dietary fiber can enhance satiety. Control the intake of refined carbohydrates, choose whole grains instead of white rice or white bread, and avoid fat accumulation caused by insulin fluctuations.

2. Targeted exercise

focuses on exercises that strengthen the outer thigh muscles, such as lying down and lifting the leg, opening and closing in a clamshell style, etc. Combining aerobic exercise such as jogging and skipping rope can improve overall fat burning efficiency. Perform strength training at least three times a week, combined with stretching to avoid muscle stiffness, and massage appropriately after exercise to promote blood circulation.

3. Improvement of lifestyle habits

Avoid sitting for long periods of time and get up and move around for five minutes every hour. Wearing loose clothing reduces local pressure, and adequate sleep regulates leptin secretion. Adjust the walking posture to avoid the center of gravity leaning towards one side, and alternate supporting the legs to reduce pressure on one side when standing for a long time.

4. Hormone management

Women are prone to edema type obesity before menstruation, and magnesium supplementation can be used in moderation to alleviate edema. Abnormal thyroid function may lead to delayed fat metabolism in the lower limbs, and hormone levels need to be checked. Menopausal women can undergo hormone replacement therapy under the guidance of a doctor.

5. Medical intervention

For stubborn fat, cryolipolysis or radiofrequency therapy can be considered, but it is necessary to choose a regular medical institution. Fat aspiration is suitable for patients with severe local fat accumulation, and postoperative shapewear should be worn to maintain the effect. Any medical treatment should be combined with diet and exercise to maintain and avoid rebound.

Losing weight requires persisting for at least three months to see significant results, and short-term weight fluctuations are a normal phenomenon. It is recommended to record changes in leg circumference every week instead of just focusing on weight, and to use sufficient water to accelerate metabolism. Avoid excessive dieting that can lead to muscle loss, and supplement moderate carbohydrates before and after exercise to maintain physical fitness. If accompanied by skin relaxation, lotion containing vitamin E can be applied with massage. Pregnant women or postoperative people need to develop a plan under the guidance of professionals.