Genetics and body structure play the biggest role in whether you can gain a thigh gap. Simply put, most women have hips that are set too closely together for there to be a large gap between their thighs, even with very little fat on their legs. If you have wider set hips, however, a thigh gap might actually be possible while maintaining a healthy overall weight.
Stay motivated by noticing the ways in which a healthy diet makes you feel better, instead of simply looking better. You might have more energy, or notice that your clothes fit in a more flattering way. It may not be what you wanted, but learning to be happy with who you are is a skill you will need to develop whoever you are.
Especially during your teen years, not getting enough food can have serious health consequences. It affects brain development, heart function, and even reproductive health in a bad way. Pay attention to these signs that your eating may be turning into a disorder. Do you feel powerful when you skip meals? Do you lie about how much you eat? Are you deathly afraid of gaining weight? Is your self-worth primarily derived from your body weight?[3] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source If you’ve answered “yes” to any of these questions, see a medical professional or talk to someone who can help you right away.
Even with exercise, it’s impossible to target just one area on your body, such as your thighs. This myth is called spot training. [4] X Research source Targeted training, say in your thigh area, does work, by taking flab and turning it into muscle, but you’ll also be losing flab in other areas as well. You cannot tell your body to burn fat from a particular area on your body just by working it out.
Trans-fats: These sneaky fats contribute to heart disease and high cholesterol, and are abundant in fast food, processed snack foods (such as potato chips), fried food and shortening or margarine. If you are not sure, check out the nutrition facts. Sugar: Processed sugar packs many calories without much nutritional benefit. Do not use artificial sweeteners like sucralose, aspartame or saccharine in your beverages, as some recent studies have shown possible dangerous side effects of these products e. g. some artificial sweeteners found in Diet drinks can increase your risk of a heart attack. Instead, try substituting unsweetened applesauce for sugar in recipes. [5] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Fruits and vegetables: Common choices include celery, apples, spinach, cabbage, berries, carrots, pears and oranges (and many others!). Whole grains: Reach for brown grains instead of white ones: whole-wheat bread, brown rice, wheat tortillas, and wheat pasta. Eat nuts and beans. Try black beans, almonds, pistachios, pecans and lentils.
Superfoods that might be worth adding to your diet include: Apples, goji berries, blueberries, and pomegranates Eggs, lentils, almond butter, salmon, and sardines Oats, buckwheat pasta, and quinoa Kale, chiles, tarragon, and avocado Low-fat plain yogurt, and parmesan cheese Olive oil
Keep a food diary. You can write it down the old-fashioned way and look up calories online, or use an app like MyFitnessPal or Spark People. Whatever you choose, try to be consistent. Figure out your basal metabolic rate (BMR). This will tell you how many calories per day you burn simply by existing. This allows you to calculate your daily calorie burn rate much more accurately. It is unhealthy to eat below your BMR, but you can try eating 1. 2 times as many calories as your BMR. Try cutting your calories in by about 200 to 300 from what your calorie out is. Make sure to count accurately, as that is the main failing point of most diets. 3500 calories is equal to 1 pound, so by cutting out 300, you should be dropping 1 pound every 11 days. For more help, see How to Calculate How Many Calories You Need to Eat to Lose Weight. Move past mistakes. If you give in to temptation, do not be discouraged! Everyone slips up once in a while. Simply resolve to get back to your healthy diet.
You might need to hold your feet with your hands to do this stretch. That’s OK! Be gentle. You may have seen people doing this stretch by flapping their knees vigorously up and down, like butterfly wings, but that is a quick way to injure yourself. Instead, aim to keep your movements slow and precise. Do a butterfly stretch before you start working out your thighs — it’ll help loosen them up and prevent muscle tears.
Try to keep your torso as straight and still as possible as you lift your legs. Move slowly. You will notice the slower your movements are, the more they will work your thighs. If you have a back injury, clear this exercise with your doctor before doing it.
Sitting press: Sit up straight in your chair, with your back straight and your abs pulled in. Place a towel, pillow, or other small object between your knees. Squeeze it between your knees as tightly as you can, and hold for a few seconds. Do 20 repetitions. Bridge press: Lie down on your back, with your knees bent and your feet flat on the ground, hip-width apart. Put something like a pillow, towel, or other soft object between your knees. Lift your pelvis until you are in bridge position (that is, the line running from the back of your knees to your shoulders is as straight as possible), and squeeze the object between your knees as tightly as you can. Do 20 repetitions before lowering yourself back to the ground.
Running, walking briskly, climbing stairs, biking, swimming, and dancing can all help you slim down your legs. [8] X Expert Source Nevrize AydoganProfessional Personal Trainer Expert Interview. 26 February 2021 [9] X Research source Find an exercise that you enjoy and stick with it. If you enjoy your workout, you will be more likely to do it regularly. Try doing interval training where you do a short period of strenuous exercise, such as sprints, before resting for a similar amount of time. [10] X Expert Source Nevrize AydoganProfessional Personal Trainer Expert Interview. 26 February 2021
You don’t have to avoid these exercises, but do them in moderation. Focus instead on cardio exercises that work your entire body.
Your best options are a good pair of tights with a control top and a snug body shaper. Make sure that any body shaper you buy extends far enough down to cover the entire thigh.
Many of these creams contain caffeine. Caffeine stimulates blood flow and may help burn off cellulite, so applying an anti-cellulite cream with caffeine in it to your thighs might help reduce any cellulite clinging to that area of your legs.
Use a special dry brush designed for this technique. These brushes are available from many health and beauty stores. Do not use a standard hairbrush. Dry brushing helps exfoliate dead skin and, theoretically, improves circulation while tightening your skin.
Spray a self-tanner or bronzer over your legs from top to bottom. You might be tempted to only apply the tanner to your thighs to create the illusion of shadows, but the difference in hue between your thighs and calves will usually look unnatural, so you’ll need to cover the entire leg.
Don’t resort to starving. Puberty involves much growth and change, and you need plenty of nutrients and calories to pull it off. If you deprive yourself, you will stunt the development of your figure. Accept that puberty takes years, not months. You might have a sudden growth spurt over a summer, but the physical transition from childhood to adulthood takes years. Try not to be discouraged if your development is taking longer than other girls you know.
If you suspect that your hormones are seriously out of balance, make an appointment with a gynecologist or reproductive endocrinologist. A simple blood test can tell you a lot about what is wrong, and your doctor can prescribe the appropriate medications from there.
