Noam Tamir, C.S.C.S, founder of TS Fitness, also says that metabolic resistance training and high-intensity interval training is a solid way to reduce fat all over, including belly fat. “These [types of exercise] help to burn calories during the workout, and they also give you that after-burn effect,” he says. “Plus, they help to change your body composition by increasing your muscle mass.”
These have a very low calorific value, and are rich in minerals and vitamins. This is an essential food for burning belly fat in your diet. Citrus fruits like kiwi, lemon, fresh limes and orange are the top choice for burning fat, boosting the metabolism and acids present in the fruit burn belly fat faster. Other fruits which burn belly fat include apple, grapes, watermelon and strawberries.
Before we get into how to lose thigh fat, let’s take a moment to discuss why spot-reducing fat doesn’t work. If you’ve ever wondered how to lose leg fat or how to get rid of thigh fat, listen up. Plain and simple, you can’t spot-reduce body fat because you store fat cells all over your body—where your fat cells happen to be concentrated is often a genetic predisposition. If your thighs are covered in a little extra fat, you need to lose weight all over and THEN tone that specific area. You can’t spot-reduce, but you can spot-tone. Does that make sense?

If you want to lose weight, you need to burn more calories than you take in. Simple as that. Heart-pumping cardio is a great way to up your calorie burn, and many forms of cardiovascular exercise also focus on toning the legs simultaneously: think running, cycling, or jumping rope. If you’re only doing a few light cardio workouts per week, increase that number to burn more calories. The CDC recommends 2 hours and 30 minutes of heart-pumping cardiovascular exercise per week. You should also be mixing up your workouts by incorporating High Intensity Interval Training, which helps burn fat fast and has you doing calorie-torching plyometrics, in addition to strength training, which will get into in a little bit for its metabolism-boosting benefits!


There’s a phenomenon I’ve see happen again and again. A husband and wife realize they’ve been enjoying their after-dinner snacks a bit too much and are seeing the numbers on the scale rise. They decide to embark on a healthy diet to shed those excess pounds and, ideally, lose weight fast. Two months later, the husband’s shed serious pounds and is looking trim, while the wife struggles to get the scale to budge, even after a diet full of kale salads and grilled chicken breast.

‘Do it for a couple of minutes in bed and you’ll actually be able to wind down and fall asleep more easily. But it’s a skill, so it requires a commitment to practice it, as with anything. Think of it a bit like dating – the first time you do it it’s terrible, it’s uncomfortable, nobody knows what they’re doing, but the more dates you go on the better it gets.

About: Rachel, Valeri and Dori are three lifelong, childhood friends who share a very strong common bond: They all were fat, and they’re all now fit. But they’re also very unique — each has her own approach to weight loss and fitness, approaches that come together for one heck of a diverse blog. No matter what your level of fitness is or how much weight you need to lose, you’ll find a style from one of these ladies that resonates. Inspirational, logical and practical, Rachel, Valeri and Dori truly put together a masterpiece.
You aren't tracking all of your calories. Are you tracking all of your food and beverages, every day, including weekends and cheat days? Even if you are tracking most days and staying within your calorie range, you might be doing more damage than you think on off days. Small snacks and caloric beverages, including alcohol, can add up quickly if you aren't accounting for them. Aim to be more diligent and see how close you are to hitting your calorie range on average each week. 
Which one of these statements resembles your thigh desires? Do you have a mixture of a few? Depending on which of these is your main goal, you will be able to target the correct nutrition and fitness plan for the legs you want. That being said, however, keep in mind that there are many factors that affect the look of your legs, so make sure you are being realistic about the legs you want and the obstacles you may face. Here are some other factors to consider when formulating your thigh fat fitness plan:
Studies have shown that consuming more soluble fiber, not only slows digestion (keeping you fuller, longer), but also may have an effect on calorie absorption. The bottom line is, eating more fiber will keep you from gaining weight and very possibly help you to lose some weight, as well. A few examples of foods high in soluble fiber are peas, lentils, beans, berries, broccoli, and avocado.
Kenlie’s inspiring weight loss journey is the foundation of her blog, All The Weigh. Kenlie has lost over 100 pounds, two different times. Although this time around she’s only a few pounds shy of reaching her lowest weight as an adult (284 pounds)—she has learned that loving and accepting yourself is the most important part of the journey. Her blog is a place where she shares her thoughts, feelings, and everything that has influenced her throughout her transformation to better health.
Natural weight loss is about more than skipping the fad diets and diet pills, it's about learning the basics of weight reduction and what works best for your unique body. It's also about discovering how to get results safely. While some popular health trends have some merit, others may not be worth your time. And understanding how dieting works in general is one of the easiest way to filter through the noise.  
I am so proud of you!!! This is a really inspirational story. Losing the weight *is* possible. I went through a lot of weight issues (both on the too low and too high end) in high school and my first year of college. I feel like I’ve finally got to a decent place, but I really need to watch what I eat more and exercise!! My walks to and from class (20 min each way) are good but definitely not enough. I have a few JM movies I should pull out though..after reading what you said about her metabolism one it reminded me of how hard they are.
Then, there’s biochemistry. In women, ghrelin — the “I’m hungry” hormone — spikes after a workout, while leptin — which tells the brain ‘I’m full!’ — plummets, according to a 2009 study in the American Journal of Physiology — Regulatory, Integral and Comparable Physiology. Not so in men. So post-workout, women tend to eat more, which puts them at risk to gain weight. Men don’t experience this same hormonal fluctuation.
I am having reconstructive surgery on my ankle in two days (5/16/13) and since I will be on my posterior for the few weeks after – at least no exercising – I’m looking for advise on dropping 20-30 lbs over the never 40 days so rehab will go better…stats – 5’9 204 – formerly athletic build now couch build – 47 yrs old – I have been a “Ferrisee” (better than Ferrasite) since listening to 4HWW and then 4HB – but need refocused guidance – from one and all – If this is the wrong string please let me know that as well.
So excited to say that I have started cooking healthier meals from scratch and I am eating less and less processed junk every day and my family is slowly but surely following. My husband is a junk food junky and while I love the fact that he ‘loves me just the way you are’, sometimes I wish he would say, ‘lose some weight tubby’. No, not really. That would break my heart! I just need more motivation!!
Happy Valentine's Day! ❤️ Feeling sassy in my favorite recent purchase, this @eloquii jacket. Layered over a $22 dress! See the full outfit (the shoes 😍) at link in bio. Shop your screenshot of this pic with the LIKEtoKNOW.it app http://liketk.it/2uEoE #liketkit @liketoknow.it #LTKcurves #xoq #ootd #psootd #louisvilleblogger #celebratemysize #plusmodelmag #stylebeyond22 #the24plus

Hey Stevo, absolutely not! All the weight loss is water weight and it all comes back pretty quickly. For someone who has 50 pounds to lose, they’d be looking for fat loss. And this certainly isn’t a fat loss plan. If you’re looking for something to help your friend, google “Lean Eating for Men”. It’s a weight loss coaching program that is designed to help people who typically have trouble with “compliance” (sticking to a diet for only 3 weeks). Hope that helps.
For example, you might not realize just how much you eat when you go out to happy hour with friends. But if you take the split second to take a step back and make yourself aware of that fact, you’re more able to make a healthy decision. “The awareness and then planning and coming up with strategies for what else I can be doing—that might give me the same benefit of eating those comfort foods that make me feel better,” says Gagliardi.
About: Lindsey’s real. That’s it. Her blog, her writing style, her topics...they’re from a real person who shares her real experiences in a way that’s anything but dull. Lindsey’s posts are always chock full of photos to tell the story better, and range from fitness, to eating, to life lessons and more. Lindsey started her blog as a way to maintain a healthy, active lifestyle while remaining full and happy, but it has over the years morphed into a funny mashup of recipes, reviews, travel, pets and healthy living. (Be sure to check out her “best of” section — which includes titles of posts like “The Time I Almost Got Arrested.” You can figure it out from there).
Whether you've got 5 or 50 pounds to lose, beginning your weight loss journey can be daunting. Instead of tackling it all at once, start by setting small goals for yourself that you know you can achieve. To lose 174 pounds, Annabelle Goetke did exactly that. "I decided to get more active, parking farther away in lots and taking the stairs whenever possible," she says. "I was tired and breathless at first, but I worked up to an hour of run-walk intervals on the treadmill six days a week."

Reading Stefani’s take on intermittent fasting was the slap in the face I needed to actually start listening to what my body was telling me. Her WLU Program has utterly and completely changed my relationship to my body and how  I treat myself. I owe Stefani an unbelievable debt of gratitude for showing me the way not just to self love but also to being able to fit into my favorite leggings. 
“Muscle building” is not exclusive to bodybuilders or beach bums; it’s the base requirement for human function. And building muscle means more than just “growing muscles big” by lifting weights and eating egg whites all day. In fact it’s separate. It’s for all of us no matter our gender, race, ethnicity, athletic ability, flexibility, Netflix-ability…muscle moves life! The heart is a muscle. We do not function without muscle movement, whether ours or someone else’s. And muscles need conditioning. They’re not self-sustaining or “neutral” responders to activity or inactivity. They’re living things, like plants in a garden. When cared for the garden produces food, and when neglected it not only doesn’t produce, it’s overtaken by weeds (fat).
This classic lunchbox sandwich condiment is teeming with flat-belly nutrients such as cholesterol-lowering monounsaturated fats and is a great source of plant-based protein. According to a recent study presented at the annual Society for Endocrinology conference, researchers found that when protein is digested and broken down into amino acids in your body, one of those amino acids—phenylalanine—triggers hormones that help reduce appetite and ultimately leads to fat burn and weight loss. Go for brands that have an ingredient list of just two items: nuts and a little salt, or look to our guide: Best and Worst Peanut Butters.

Becky struggled with her weight nearly her entire life—her weight hitting nearly 250 pounds at her highest. After years of trying to lose weight, she finally had a breakthrough when she decided to change her mindset about weight loss. Before it was all about finding a quick fix—now, her philosophy is about making one small change at a time. With her new mindset, Becky was able to lose over 100 pounds! She shares healthy, and not-so-healthy recipes on her blog, along with healthy living tips and motivation.
Each slice of grapefruit you add to your salad acts like a match to spark your body’s fat-burning ability. A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What’s behind the belt-tightening effect? The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Japanese research suggests the smell of the juicy fruit can “turn on” calorie-burning brown fat cells, promoting the breakdown of body fat while reducing appetite.
Primarily, fat gets deposited in the thighs due to the female hormones. If you have an abnormal menstrual cycle or experience unpleasant bleeding, it is probably because either estrogen or progesterone is being under-produced or overproduced. These hormones are produced in the ovaries, and fat cells accumulate when there is an imbalance in the hormone levels.
Andie is a healthy recipe developer and New York Times best-selling author. She shares some of her most delectable food ideas on her blog. She’ll tell you right up front: She believes in balancing health and happiness. And it was through that balance that she lost 135 pounds — a journey that can also be found in her memoir, “It Was Me All Along.” Visit the blog.
There’s a reason everyone harps on about protein: Not only does it help keep you full, but it’s also responsible for repairing the tiny tears caused by strength training in your muscles. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr. Cheskin. (These high-protein foods can help you reach that goal.)
You might think passing on lunch will save calories and trim your middle, but you're actually trending toward the opposite. Going long periods of time without eating can send your body into starvation mode, meaning it starts storing everything you've already eaten as fat since it doesn't know when you're going to feed it again. And guess where that chub piles on first? Yup. Your midsection. Experts say having a small meal or snack every three hours will keep your body fueled and in prime calorie-torching mode all day.
A very long time ago, during cave-dwelling years, these areas of stored, stubborn fat in the thigh and hip area helped women survive without much food or water. The pear-shaped women were better-equipped to survive and have babies and pass down the tendency to store fat in a similar way. This is why, throughout most of their lives, females tend to have a higher body fat percentage than males.
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