Thigh size is one of the problems that are commonly experienced not only by women but also by men. If your thighs are larger than you would like, it may be due to excess body fat or a buildup of muscle tissue. A slim and small waist is a dream for both men and women. To get a firm figure and ideal calves, you can shrink your thighs and calves through diet and exercise.

You need a combination of activity-increasing movements, improving your eating habits, and training your body with strength-increasing movements to burn excess fat throughout your body. These activities also look for ways to get your thighs and calves into the shape you want.

There is no single exercise or diet that can specifically help shrink your stomach and thighs. But it never hurts to read the steps and how to shrink those thighs, calves, and buttocks underneath.

  1. Start your day with breakfast

Make sure you don’t skip breakfast to start your day as breakfast boosts your metabolism which can help reduce overall body fat which will also shrink your calves and thighs. Avoid eating sugary foods that contain refined carbohydrates, instead opting for a combination of protein and complex carbohydrates that contain fiber. The protein gives you energy, so you feel energized for the morning cardio workout.

As a bonus, this habit also helps build muscle. Carbohydrates give you energy and make you feel full.


  1. Choose healthy foods

Eat healthy foods for the body, namely:

  • Foods that do not contain fat composition. Focus on healthy carbohydrates that come from whole grain bread, green and orange vegetables, and fruits.
  • Eat lean sources of protein, found in fish, turkey, skinless chicken, and egg whites.
  • If you plan to consume cheese, yogurt, and milk, choose low-fat and fat-free dairy products.


  1. Reduce the number of servings you eat

Reduce the size of your meals to reduce calories and fat. The American Council on Exercise recommends reducing portion size by 10 to 15 percent of your current serving size at each meal. This method will help you avoid overeating and consuming too many calories and fat.


  1. Avoid eating foods with refined sugar and salt.

Check the label of the food you are about to buy to find out what type of sugar is used, e.g. B. fructose, dextrose, or sugar. Also, avoid salty foods like potato chips, pretzels, or foods high in salt.


  1. Limit the amount of alcohol you consume.

If there are alcohol users, reduce your alcohol consumption to one-fourth to one-half the amount you currently drink. Reducing the amount of alcohol in your diet will help you eliminate empty calories, sugar, and carbohydrates.


  1. Write down the list of foods you have consumed

You can’t be slim by just relying on exercise. It’s also important to cut calories and know your daily calorie intake. Although it may seem boring, keeping a food journal is very important One study found that those who recorded what they ate six days a week lost twice as much weight as those who only recorded one or two days a week.

To lose 0.5 kg in a week, you need to reduce 500 calories per day:

250 calories from exercise.

250 calories from the diet.

Writing it down will make you more responsible for each bite.


  1. Drink more water

Opt to drink water when you feel thirsty because you’ll save hundreds of calories by avoiding sodas, fruit juices, and other sugary beverages. In addition to zero calories, H2O keeps you hydrated, which also helps with weight loss.

Keep water close by and drink as often as possible, especially before meals. Drinking water before meals helps control the number of servings you eat.


  1. Train your legs

Do strength training for your legs two to three times a week. Use lighter weights so you can do 12 to 15 reps of each exercise. This exercise builds muscle endurance, burns calories, and doesn’t add bulk to muscle tissue. This will help shrink your calves and thighs.


  1. Scrape fat in specific body parts

By doing all of the cardio exercises, the extra layer of fat that surrounds your lower body will be released. Performing specific moves that work your inner and outer thighs, hamstrings, and buttocks will make your legs look slimmer and slimmer.


  1. Choose the right type of exercise

Choose a variety of exercises that target the front, sides, and back of your thighs. Examples of thigh exercises include squats, lunges, leg raises, leg curls, and leg extensions.

How to perform the leg extension exercise:

  • Choose a weight that suits your ability.
  • Sit in a leg extension machine chair.
  • Place your feet on the plate in front of your body.
  • Your feet should start at a 90-degree angle.
  • Lift weights by elevating your legs until your legs are straight.
  • Slowly bend your legs until you are back in the starting position, repeating as needed.


  1. Cardio training

Do cardiovascular exercise for 30 to 60 minutes per session, five to seven days a week. Do cardio after strength training; During the initial stages of physical activity, your body burns stored sugar for energy and then fat for energy.

Choose exercises that burn a lot of calories and can also tone your leg muscles, such as cycling, step aerobics, running, swimming, and using an elliptical trainer. Burning calories is key to reducing the total fat in your body, and cardio can make that happen.

As a bonus, this exercise will also shrink your thighs and calves quickly as you do it. Perform 60-minute sessions five times a week for truly satisfying results on your calves and thighs.


  1. Practice on the way uphill

By running on an incline or a treadmill. Adjust the incline on the treadmill or bike, run uphill, or take the stairs at home or in the office. You’ll immediately notice an increase in your heart rate, which means you’re working harder and burning more calories than when you run on flat ground. Uphill running exercises also specifically target your thighs, hamstrings, and glutes, toning your lower body.


  1. Get enough sleep

Getting enough rest has also been shown to help with weight loss. Drowsiness causes people to eat more and feel too tired to exercise.


  1. Consider your genetic type

If you’re pear-shaped (and so are your sisters, moms, aunts, and grandmothers) eat right, and by taking care of yourself you can get slim. So do what you can, but don’t obsess over it or get stressed about it.

Enjoy life with the body you already have, be it thighs or any other body part.