Hydrate! Drink hot green tea or a glass of water before meals to feel full faster. Epigallocatechin gallate (EGCG) in green tea (and some black teas) has also been shown to increase caloric burn[1] throughout the day. Numerous doctors, nutritionists, and medical groups recommend drinking at least half your weight in ounces per day[2]. This may seem like a lot, but remember that many foods (like fruits and vegetables) also contribute to your daily intake. Eat lean proteins Build muscle and lose fat by ensuring 25-30% of your caloric intake comes from quality sources of protein. Choose grilled varieties of chicken breast or fish. Don’t forget about eggs, beans, and legumes! Quinoa, soy-proteins, and plant-based protein powders are great options for vegans. Limit carbohydrates Avoid refined grains like white breads and pastas, white rice, and anything made with white flour. Make easy swaps to lessen your intake. For instance, instead of pasta, use spaghetti squash or spiralized zucchini or summer squash. Replace (or mix) higher calorie grains like brown rice with lower-calorie, high-protein grains like quinoa or barley. Eat small meals Don't starve yourself, because you’ll be ravenous at the next meal and more likely to overeat. Eat small and eat often! Avoid feeling too full or too empty — eat up to the point where you feel comfortably satiated and refueled. Skip sugar and salt Sugar decreases your ability to lose weight[3] by creating spikes in blood sugar and then storing it as fat all over your body, including your thighs. Sodium causes water retention,[4] which will make your thighs (as well as your entire body) appear larger. Put down the shaker and avoid foods (like fast food, sauces, and processed foods) with excessive salt. Eat slowly It takes 20 minutes for the microbes in your stomach to send signals to to your brain that it's full and satisfied.[5] Slowing down also gives you time to notice all the flavor profiles and textures of your meal, increasing your overall satisfaction and making you less likely to overeat. Avoid sneaky calories Meal additions like prepared salad dressings can have excessive sugar, fat, sodium, and calories--all of which will stifle your efforts to trim your thighs. Make your own salad dressings with oil and vinegar, yellow mustard and sesame oil, soaked and blended nuts and seeds, or avocado and lemon juice. Don’t drink your calories Blended coffee drinks, bottled smoothies, non-diet sodas, cocktails, and energy drinks all contain loads of sugar and calories. Limit your alcohol and caffeine intake as well to avoid dehydrating your body. ________________ [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/ [2] https://www.nap.edu/read/10925/chapter/6 [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210834/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409798/ [5] https://www.sciencedaily.com/releases/2015/11/151124143330.htm