How To Lose Thigh Fat: Easy Steps To Get Smaller Thighs

October 4, 2022 / General
How To Lose Thigh Fat: Easy Steps To Get Smaller Thighs

Want to know how to lose thigh fat? We’ll tell you how to lose fat and show toned leg muscles and it goes beyond regular exercise!

With the end of the summer and binging on junk food and parties, and the arrival of October, we are back to good habits. Back to the gym, back to healthy eating… Yes, it’s finally time to get to work on losing weight, especially if you are focused on losing thigh fat and shaping your lower body.

Losing leg fat can be difficult (as it is with the fat accumulated in the abdomen). When we achieve weight loss, the body does it in a general way and does not focus on whether there is more fat accumulated in one place or another, but all is not lost in this fight. We will help you to be the winner and finally beat your excess fat.

How to Lose Thigh Fat

Strength Training Exercises

Also known as anaerobic exercise, it encompasses those activities of high intensity and short duration. They are considered to be strength and speed sports such as weightlifting, powerlifting, track and field throwing, or bodybuilding.

The benefits of this type of training include increased muscle strength, increased muscle cross-section, i.e., hypertrophy, increased bone density, and strengthening of connective tissue. This is the best way to create lean muscle mass. Apart from that, you can also examine your body fat by using a free online weight loss calculator. This tool will help you how many calories you burn after taking exercise.

Body composition is very important, and having a lot of muscle mass will lead to reducing fat mass and overall body fat percentage. You can use exercises that target specific muscles of the legs, such as sumo squats, reverse leg curls, squats and hip raises, and other exercises for inner and outer thighs.

dumbbell sumo squat

Cardio Exercises

Also known as aerobic exercise, this is a good option to reduce caloric intake and burn fat from the whole body. As suggested by fitness writers at Healthcanal, by including aerobic or cardiovascular exercises in your daily routine this way, you will be able to reduce inner thigh fat and thus achieve firmer and slimmer legs by working your thigh muscles.

For the workout to be effective, do 30-40 minutes of cardiovascular exercise such as dancing, running, walking, jump rope, swimming, or cycling. Those exercises can also build muscle and promote leg strength gaining.

Jump Rope

Keep Your Basal Metabolism Active

Losing fat from the thighs or any other body area is basic. It is about your body consuming energy at all times, even at rest, while maintaining maximum activity in its vital processes. Have five small, healthy meals a day, and you will see how fat deposits, including those on your thighs, will reduce or disappear.

The daily calorie intake calculator will help you calculate the number of calories you should consume for fat loss.

Metric Imperial
Target Daily Caloric Intake
These calculations are based on averages.


This is a great way to lose body weight and burn fat on the legs and thighs. Hot yoga can promote weight loss. Plus, you’ll also tone your muscles and gain better balance. It’s easier on the joints than aerobic exercises, so you’ll be less prone to injury.

Badhakonasana Butterfly Pose

Aesthetic treatments

Massages that help to mobilize the fat concentrated in an area and tone your thighs, specific creams that reactivate the blood microcirculation,… Many options can be an ideal complement to diet and sport when it comes to getting rid of upper thigh fat.

Foam Roller Inner Thigh Adductor Stretch

Healthy Diet to Reduce Thigh Fat

Lean protein

Protein helps increase muscle mass by increasing energy expenditure (i.e., fat burning) and should be a part of the diet for anyone who wants to eat healthily. Your best sources of lean protein are lean meats, whole grains, or low-fat dairy products.

Low carb diets

A study conducted at the University of Basel found that both men and women lose more weight and reduce body fat on a low-carb diet than on a low-fat regimen. When your body needs energy, it will first turn to carbs to obtain it, but if it doesn’t find enough, it will start burning fat.

Drink plenty of water

Don’t forget. Always carry a bottle of water with you. Drinking plenty of water (2 to 3 liters per day) will help you fight fluid retention and reduce swelling. Water is satiating and it helps to control appetite, so it is best to drink it before meals.

Avoid junk food

The key is to include more fruits, vegetables, lean proteins, fiber, and healthy fats in your diet so that you feel full with fewer calories. It is essential that you eliminate junk food such as alcohol, fried foods, and those rich in sugar, as they usually lead to excess weight gain.

Reduce salt intake

Excess salt intake is not good for your overall health, but when it comes to fat loss, it’s even worse. Salt causes bloating because of liquid retention. Avoid processed foods such as sauces, packaged vegetables, soups, or creams, which in many cases contain a large amount of salt that is not recommended.

Increase your electrolyte intake

The term “electrolyte” may sound Greek to you, but we bet if we talk to you about sodium, potassium, calcium, magnesium, or phosphorus, they sound more familiar. Electrolytes are not only present in isotonic drinks used by athletes to recover after exercise. Still, they are also part of some very healthy foods such as green leafy vegetables, yogurt, or bananas.

The more electrolytes your body has, the fewer liquids it will retain, so if you don’t know how to lose weight in your thighs, it is recommended that you start introducing them into your diet.

Include fat-burning foods

There are certain foods such as grapefruit, garlic, soybeans, chili, or green tea that contain properties that will help you speed up your metabolism and, therefore, lose weight as well as thigh fat effectively, said Blanca Garcia, RDN


As you will see, slimming thighs is not as easy a task as it may seem, but following the advice and recommendations we have proposed in this article–following a calorie deficit by eating healthy and practicing physical activity will get you to achieve all the goals you set.

Posted by
Robert George
Robert, a certified fitness coach skilled in creating personalized exercise programs, excels in offering emotional support and motivation to her readers. As a fitness copywriter and coach, she has inspired countless individuals to overcome barriers and achieve their full potential.