How to get thinner thighs?

[BlessMeAchoo]

Whenever I gain weight it goes straight to my thighs and I feel like they throw my proportions off so they really bother me. I'm not very tall either (5'3") so my legs make me look even shorter and fatter than I really am. I want to slim my thighs down and I'm aiming to get a thigh gap again. I managed to achieve a thigh gap in the past when I was suffering badly with an eating disorder and weighed about 38kg. Obviously I don't want to fall down that slippery slope again but I know that it is possible for me to achieve a thigh gap so I want to achieve one healthily this time.

 

So I was wondering if anyone has any tips or exercises that I can do to slim down my thighs.

[Trashie]

walk

 

or biking 

 

even swimming is so good for shaping

 

but you need to be consistent

 

+ alot of water... water helps you balance your body inside and outside  

[HituKa]

try these I just started doing them I didn't see result yet but I feel it 

 

[blossoms]

definitely cycling!! biking or the cycle machines they have at the gym
 

[BlessMeAchoo]

try these I just started doing them I didn't see result yet but I feel it 

 

Wow thanks, that workout looks useful and I'm glad it doesn't involve any jumping that way I can do it in my room without disturbing anyone

[B612]

carboxy therapy

[ReveLuvAZ]

Whenever I gain weight it goes straight to my thighs and I feel like they throw my proportions off so they really bother me. I'm not very tall either (5'3") so my legs make me look even shorter and fatter than I really am. I want to slim my thighs down and I'm aiming to get a thigh gap again. I managed to achieve a thigh gap in the past when I was suffering badly with an eating disorder and weighed about 38kg. Obviously I don't want to fall down that slippery slope again but I know that it is possible for me to achieve a thigh gap so I want to achieve one healthily this time.

 

So I was wondering if anyone has any tips or exercises that I can do to slim down my thighs.

 

If you had an eating disorder previously, the bolded is going to be paramount for you. Recovery is a long process and requires effort to maintain. The main thing is to make sure you are in the right mind, currently healthy and willing to follow a proper process in this. I would advise, if possible, to seek out a qualified dietitian or nutritionist you can sit down with and discuss your goals.

 

As for more practical advice, losing weight in your legs is going to require a combination of eating in a deficit and exercise. Everyone holds their weight in different places and it is possible that your legs are the last place you lose weight. I have witnessed this cause body dysmorphia as people seek a certain leanness in those areas and they compromise their health in that pursuit. Simply said; Don't do that.

 

Now, for the practical advice. This is rather simplistic but covers the bases. 

 

Get enough sleep. 6 hours minimum but 8 hours is best. Sleep actually greatly impacts your metabolism as well as leptin and ghrelin production. Without sufficient sleep people are physiologically hungrier than those who sleep more. A recent study showed that people ate as much as 200 calories less a day when sleeping 7-8 hours compared to 6 or less hours.

 

Focus on lean proteins and vegetables. Swap out fatty meat cuts for leaner ones like chicken and tuna. Replace half of your daily carbs like pasta, potato and rice with fibrous vegetables. Do not soak your veggies in butter or fatty dressings but opt for home made dressings with vinegar and a splash of olive oil. I have had patients lose over 10 lbs doing this one thing only.

 

Eat healthy 80% of the time. A lot of people see a diet as something you are either 100% on or 100% off. This only sets people back but instead, aim to eat right 80% of the time. If you eat 3 meals a day and 1 snack a day, that gives you 28 times you are eating. That leaves you 5 meals where you don't have to be as strict. This isn't so you can eat a ton during those meals but instead, pick foods you really enjoy and eat them in moderation. 2 slices of pizza for a meal or 3 cookies for a snack won't set you back a lot and will do a lot for your peace of mind. Keep in mind that if you find these meals leading to binges or over-eating on following meals, it may be time to be more strict.

 

Proper Portions. One of the most common methods we use for helping patients control their intake is to have them use a system to portion their meals properly. The one I like is the plate portion. Here is a good diagram:

 

If you follow those four guidelines, you'll most likely lose weight. If you find your aren't losing weight, then cut back on portion sizes or be more restrictive on your non-healthy meals.

 

As for exercise, nothing spot reduces the legs. That'll be something that happens as you lose weight. The most important thing is to find an exercise program that you enjoy and can continue to follow. If you are doing this in your room without equipment, I would suggest you try Pilates. You can find a ton of videos online with routines. I have done both Pilates and yoga for a long time and find that where yoga is better for flexibility, pilates is better for strength. 

 

I keep writing tomes as of late... anyway, that's my advice.

[BlessMeAchoo]

 

carboxy therapy

 

If I had the money I would, plus I'm kind of scared that it isn't safe/ that there are side-effects.

 

If you had an eating disorder previously, the bolded is going to be paramount for you. Recovery is a long process and requires effort to maintain. The main thing is to make sure you are in the right mind, currently healthy and willing to follow a proper process in this. I would advise, if possible, to seek out a qualified dietitian or nutritionist you can sit down with and discuss your goals.

 

As for more practical advice, losing weight in your legs is going to require a combination of eating in a deficit and exercise. Everyone holds their weight in different places and it is possible that your legs are the last place you lose weight. I have witnessed this cause body dysmorphia as people seek a certain leanness in those areas and they compromise their health in that pursuit. Simply said; Don't do that.

 

Now, for the practical advice. This is rather simplistic but covers the bases. 

 

Get enough sleep. 6 hours minimum but 8 hours is best. Sleep actually greatly impacts your metabolism as well as leptin and ghrelin production. Without sufficient sleep people are physiologically hungrier than those who sleep more. A recent study showed that people ate as much as 200 calories less a day when sleeping 7-8 hours compared to 6 or less hours.

 

Focus on lean proteins and vegetables. Swap out fatty meat cuts for leaner ones like chicken and tuna. Replace half of your daily carbs like pasta, potato and rice with fibrous vegetables. Do not soak your veggies in butter or fatty dressings but opt for home made dressings with vinegar and a splash of olive oil. I have had patients lose over 10 lbs doing this one thing only.

 

Eat healthy 80% of the time. A lot of people see a diet as something you are either 100% on or 100% off. This only sets people back but instead, aim to eat right 80% of the time. If you eat 3 meals a day and 1 snack a day, that gives you 28 times you are eating. That leaves you 5 meals where you don't have to be as strict. This isn't so you can eat a ton during those meals but instead, pick foods you really enjoy and eat them in moderation. 2 slices of pizza for a meal or 3 cookies for a snack won't set you back a lot and will do a lot for your peace of mind. Keep in mind that if you find these meals leading to binges or over-eating on following meals, it may be time to be more strict.

 

Proper Portions. One of the most common methods we use for helping patients control their intake is to have them use a system to portion their meals properly. The one I like is the plate portion. Here is a good diagram:

 

If you follow those four guidelines, you'll most likely lose weight. If you find your aren't losing weight, then cut back on portion sizes or be more restrictive on your non-healthy meals.

 

As for exercise, nothing spot reduces the legs. That'll be something that happens as you lose weight. The most important thing is to find an exercise program that you enjoy and can continue to follow. If you are doing this in your room without equipment, I would suggest you try Pilates. You can find a ton of videos online with routines. I have done both Pilates and yoga for a long time and find that where yoga is better for flexibility, pilates is better for strength. 

 

I keep writing tomes as of late... anyway, that's my advice.

Wow thanks for taking the time to write such an informative response, it's really helpful thank you

[Oli London]

Simple. You're going to have to lose weight and avoid heavy lifting with your lower body.