How to reduce thigh obesity for the best effect

Thigh obesity can be reduced through dietary adjustments, aerobic exercise, strength training, lifestyle improvement, medical assistance, and other methods. Weight loss requires systemic cooperation, while local weight loss requires a combination of overall weight loss strategies.

1. Dietary Adjustment

Controlling daily total calorie intake is the basis for weight loss, and it is recommended to increase the proportion of high-quality protein and dietary fiber. High quality proteins such as chicken breast and fish help maintain muscle mass, while dietary fiber rich broccoli and oats can enhance satiety. Reduce the intake of refined carbohydrates and high sugar foods, and avoid fried foods. The recommended daily water intake is over 1500 milliliters, as water metabolism can help reduce edema induced thigh obesity.

2. Aerobic Exercise

Engage in 4-5 sessions of moderate to low-intensity aerobic exercise per week, such as jogging, swimming, or elliptical machine training, for at least 30 minutes each time. During exercise, the heart rate is maintained within the range of 60% -70% of the maximum heart rate, which is the intensity that most effectively activates the fat supply system. Swimming has less pressure on the knee joint and is suitable for people with a larger body weight base. Before and after exercise, it is necessary to fully warm up and stretch to avoid tension in the thigh muscles.

3. Strength training

Resistance training targeting the thigh muscle group can improve basal metabolic rate. Compound movements such as squats and lunges can stimulate both the quadriceps and gluteus maximus muscles simultaneously. Train 2-3 times a week, 12-15 times per group. Equipment training such as leg lifts can isolate the target muscle group for exercise, but attention should be paid to movement standards to avoid compensation. supplementing whey protein after training can help with muscle repair.

4. Improvement of lifestyle habits

Avoid sitting for more than 1 hour and improve lower limb circulation by getting up and moving for 5 minutes every hour. Lack of sleep can lead to an increase in cortisol and hinder fat breakdown. It is recommended to maintain 7 hours of sleep per day. Wearing tight clothing may limit lymphatic return, so choose moderately loose pants. It can be combined with manual massage or foam shaft relaxation to relieve thigh muscle and fascia adhesion.

5. Medical assistance

For stubborn thigh fat accumulation, medical beauty methods such as cryolipolysis or laser lipolysis can be considered. Liposuction surgery can quickly reduce the number of fat cells, but strict evaluation of surgical indications is required. Obesity caused by partial thyroid dysfunction requires medication intervention. All medical procedures should be carried out under the guidance of professional physicians and maintained in conjunction with lifestyle adjustments to maintain effectiveness.

It takes 3-6 months for thigh fat loss to show significant results, and it is recommended to measure leg circumference changes weekly instead of daily weighing. Wearing professional compression pants during exercise can reduce muscle vibration, and raising the lower limbs after exercise can promote venous return. Diet can increase potassium rich foods such as bananas to regulate sodium potassium balance and reduce the probability of edema. Establishing a long-term health management plan is more sustainable than short-term extreme weight loss. If there is a plateau period, exercise intensity and dietary structure can be adjusted.