There’s nothing wrong with a bit of extra thigh fat. But when it comes to excessive thigh fat, it is something hard to get rid of. 

Excess fat around the thighs and hips is a pervasive problem, especially among women. Luckily, there are a variety of methods to help lose that unwanted thigh fat. But it can only be done successfully with a combination of diet and exercise.

If you are wondering how to lose thigh fat, we are about to give you the top tips to get those thighs looking sculpted and strong.

Let’s get right to it!  

Exercise To Lose Thigh Fat 


Young sporty muscular woman doing squats


Toning exercises are excellent for shaping and defining your leg muscles. They build your entire lower body (including the quadriceps, glutes, and hamstrings), which equals stronger and leaner thighs.

Incorporate the following techniques into your daily fitness routine to start the fat-burning process and gradually reduce thigh fat. 

1. Squats:

We bet you’ve already heard of this thigh muscle-building and fat-burning power workout! Squats do a great job of working out your whole body and is an excellent way to tone pretty much everything. The thing here is to make sure that you exercise correctly, i.e. your form is correct so that you don’t put undesirable stress on your knees. 

2. Lunges:

Lunges work on your thighs as well as your abs and butt. While making lunges, you use both legs simultaneously, so it’s an excellent exercise to strengthen your legs and core muscles. Again, doing this exercise “correctly” is essential; you don’t want to put the wrong kind of pressure on your knees.

3. High-Intensity Interval Training (HIIT):

High-Intensity Interval Training (HIIT) reduces a significant amount of body fat compared to other types of exercises. It includes short bursts of intense physical workout like jumping or sprinting, followed by short recovery periods of rest.

HIIT is effective because your body continues to burn calories even after the workout – all credit goes to the boosts in your oxygen requirement and metabolic rate.

4. Weight Training:

Weights are effective tools for leg-strengthening exercises, but you can also work on thighs just as effectively without any special equipment.

Weight training, especially for the lower body, produces sculpted thighs and well-defined leg muscles. Focus on barbell squats, seated or standing leg curls, and similar exercises at home or in the gym.

Diet To Reduce Thigh Fat 

In order to eliminate thigh fat, eating right is just as important as maintaining a workout routine.

Let’s look at how you can fuel your body with specific nutrients to maximise your metabolism and shed any extra pounds.

1. Avoid Sugar and Refined Carbs: 

Refined carbohydrates and sugary foods can negatively impact our health. They have been stripped of almost all vitamins, fibre, and minerals. Due to this, they are considered “empty” calories and should not be incorporated as a part of your daily diet, especially if you are trying to lose weight.

The primary dietary sources of refined carbs are white bread, white flour, sweets, white rice, sodas, snacks, pastries, pasta, and added sugars. Moreover, they are also added to all kinds of processed foods.

2. Consume Loads Of Fibre and Protein:


protein food

Foods enriched with fibre and proteins do great for helping your thigh muscles repair themselves after a workout. 

Fresh fruits, vegetables, whole grains, nuts, legumes, eggs, and lean meats are good sources of fibre and protein. They also contain other essential minerals and vitamins that help create a balanced diet.

P.S: If red meat makes you happy, go for the versions that have less fat.

3. Drink Plenty Of Water:

Drinking plenty of water is crucial for weight loss and keeping your body running smoothly. It is 100% calorie-free, helps you burn more calories and may even quell your appetite if consumed before meals. The advantages are even more significant when you replace sugary beverages with water. 

Nutritionists generally recommend drinking at least eight glasses of water per day. However, you can also adjust the amount based on your weight, height, and activity level.

Lifestyle Changes To Lose Thigh Fat


a glass of water

You can also lose excessive thigh fat by introducing minor modifications to your lifestyle that uphold your overall fitness and give you the defined legs you have always wanted. 

Let’s have a look at a few handy tips.

Stay Active: 

Keep moving on your feet throughout the day is the secret here. For example, if you take stairs instead of the elevator at your office, bus stations, and malls, etc. – then it’s time to know whether your efforts count. Also, ditch your car while shopping and take a short walk on your lunch break. These changes may look minor but will add up and help make sure that your legs are always on the go!

Relax Your Mind and Body: 

Stress and anxiety are often significant causes of weight gain, and relaxation can ease your path to weight loss in a good way. They tend to throw your fitness plans off track. You may start to feel unmotivated and even tempted to overeat your favourite comfort foods. This is due to elevated stress hormone cortisol levels, which cause an imbalance in your hunger hormones (insulin and ghrelin). 

By doing stress-relieving activities like yoga, meditation, listening to music, and spending time with your friends and family, you can steer clear of this behaviour.

Maintain A Healthy Sleep Schedule:

Just like stress, sleep deprivation also tips the scales on your hunger hormones in the wrong way. Constant fatigue affects your mind, zaps your energy, and encourages binge eating. 

A recent study found that participants gained an average of two pounds per person after just one week of sleeping for five hours a night. So in order to maintain mental clarity, you must get seven to eight hours of sleep and use these tips for better sleep.

The Bottom Line

Without any doubt, any method claiming fast weight-loss results will probably not be sustainable and may even harm your health. Significant fat loss requires both time and commitment. 

Consider trying the exercises, diet, and lifestyle advice mentioned above to lose thigh fat and keep it off. Moreover, overexercising or crash dieting poses severe risks to your body, so it’s essential to keep things balanced.