There is a lot of material that you can find online on how to lose thigh fat men and women alike but truly making a mark requires only one thing; constant effort. Thigh fat is one of the most difficult fats to lose and to be able to get rid of it, you need to make a well planned and consistent effort.
The fact that our body does not lose fat from specific regions also causes some hurdles but with the right treatment, you can make your body focus.
We are sharing the complete list of variables on thigh weight loss that when implemented properly can help you address unwanted body fat and help you reach your leg fat goal effectively and quickly!
Also Read: Ultimate Guide on How To Meal Plan
What You Need To Know About Thigh Muscles
Your thigh muscles are one of the most important muscles in your body. They are used for everyday activities such as walking, running and climbing stairs. There are four main muscles in your thigh: the quadriceps, hamstrings, inner and outer thighs.
The quadriceps are the largest muscle in your thigh.
- They are located at the front of your thigh and they extend from your hip to your knee. The quadriceps are used to extend your leg, as in when you kick a ball.
The hamstrings are the second largest muscle in your thigh.
- They are located at the back of your thigh and they extend from your hip to just below your knee. The hamstrings are used to bend your leg, as in when you sit down.
The inner thighs are the smallest of the four muscles in your thigh.
- They are located on the inside of your thigh and they extend from your hip to your knee. The inner thighs are used to rotate your thigh inward, as in when you cross your legs.
The outer thighs are the smallest of the four muscles in your thigh.
- These muscles extend from your hip to just below your knee. The outer part of the thigh used to rotate your thigh outward, as in when you stand with your feet hip-width apart.
When you exercise, you use all four of these muscles. The best exercises for your thigh muscles are squats, lunges, leg curls and leg extensions.
How to Lose Thigh Fat: The 4 Main Principles
There are three main principles that you need to follow if you want to lose weight in your thighs:
1. Eat a healthy diet
2. Start regular aerobic exercise
3. Add resistance training exercises
Let’s take a closer look at each of these principles.
Eating a Healthy Diet
If you want to lose thigh fat, you need to eat a healthy diet. A healthy diet is one that is high in fruits and vegetables and low in saturated fat and processed sugar.
It is also important to eat a balanced diet and to make sure that you are getting enough protein and carbohydrates.
When it comes to losing thigh fat, there is no one-size-fits-all diet. Some people may need to eat more protein and fewer carbs while others may need to eat more carbs and less protein. It is important to find a diet that works for you and to stick to it.
Start Regular Aerobic Exercise
If you want to lose fat on your thighs, you need to reduce body fat by adding cardio exercises and regular aerobic exercise.
Aerobic exercise is any type of exercise that’s good for your entire body because it gets your heart rate up and is essential role in burning fat. Running, cycling and swimming are all examples of aerobic exercises.
Aerobic exercise is an excellent way to burn calories and lose weight. It is also a great way to tone your thighs and improve your cardiovascular health.
Add Resistance Training Exercises
If you want to see the results of fat loss in your legs, you need to do resistance training exercises. Resistance training exercises are any type of exercise that causes your muscles to contract. Weightlifting and squats are examples of resistance training exercises.
Resistance training exercises are the best way to tone your thighs and build muscle. They are also a great way to burn calories and lose weight.
Exercise Your Thighs
Making a concentrated effort on any part of your body will lead it to become toned and the same is the case for thighs as well.
When you exert any specific part of your body, the muscles become stronger with every passing day and that results in fat reduction.
Therefore, you need to focus on your leg muscles and do exercises that can get them going well.
One of the best ways to work your leg muscles to see weight loss and get rid of leg fat is by performing squats. The number of different ways in which you can do squats is practically endless.
Some of these exercises are advanced and meant for people who are already working out regularly. Others are designed to be easier and can be a good place for people who do not do workout regularly. For you to start transforming your legs, start off with the most basic squat exercise.
- Start off by opening your legs apart till they are about the same width apart as your shoulders.
- Keeping your back straight, lower your behind until you reach a 90-degree angle i.e. your thighs are parallel to the ground.
- At this position, you will feel noticeable stress on your thighs. Stay in this position for at least three seconds before you lift yourself back up.
To help you lose weight and see weight loss more effectively, you can use an exercise ball for your aid. Place the ball behind your back and then do the squat.
Not only will you be able to exert more pressure on your thigh, but you will also be able to support your back, even massage it from the movement. Make sure that squats are always added to your leg day workout to lose weight.
This exercise is also a great way to work your fat thighs effectively.
- What you need to do is grab some weights, preferably 5-8lb for newbies, and lunge one of your legs forward.
- At the same time, your other leg will go down and hold it in place above one inch over the ground. You mustn’t rest the leg on the ground or the pressure on your thighs will break.
- Hold the position for a couple of seconds and then stand back up. Repeat the process with the other leg as well.
- One thing you need to make sure is that both your legs should be touching each other when you stand.
- You should feel your knees touching each other every time you stand back up.
You can also do this exercise without weights in the beginning if you feel like you cannot do it with the weights.
While the basic squat works on the top and bottom of your thigh, side squats help you lose fat on the sides of your legs.
- In this exercise, you start by standing with your legs open just a little wider than your hips. In this position, you take one step sideways and bend that leg until your thigh becomes parallel to the ground.
- Make sure your toes remain pointing straight and don’t bend inward or outward. Your knee should also stay aligned with your ankle.
- Keep the leg bent for a couple of seconds then return to the original position. Repeat the whole process again with the other leg.
To make it more challenging, you can use a medicine ball. Hold your medicine ball in front of your chest with both your hands. Only use the medicine ball if you can hold the weight consistently in your hands without feeling the need to stop before the reps are complete.
Perform each of these exercises at least 10-15 times for each leg. The main feature of these exercises is that they require virtually no equipment to perform and can be done anywhere at any time. If you want to go a step further in losing thick legs, you can go to your gym and use the leg workout machines available there.
All the workout you do to lose thigh fat is bound to make you step and cause dehydration. It is important to make up for all the lost water by consuming sufficient amounts of water. Your daily consumption should at least be 64 ounces of water which is the recommended daily consumption for all adults.
The recommended way of doing so is by using the 8×8 formula i.e. eight glasses of water, eight ounces each, consumed after short periods during the day. You may also want to add some additional quantity to this amount though to make up for the water you lose during the exercise.
Water consumption goes beyond just the replenishing of your lost reserves. It is also a great source to lose thigh fat. Water is needed by our body to do practically everything in our body! Research has shown that when you consume water, the immediate effect it provides is an increase in your metabolism level by a massive 30%! Add to that the fact that water is practically a major need to stay alive and you can see why it is a crucial part of this process too!
Eat the Right Foods
Our diet has a major impact on the way our body consumes our stored fat and the metabolism level it maintains. To lose fat legs you must also make sure that you are eating the right types of food in the right quantities.
If you want to know how to get rid of thigh fat but doesn’t understand what foods cause thigh fat, the question will become moot. We are all aware of the different categories of foods that you can eat and that giving each of these the correct portion is very important to meet your targets.
Carbs form the biggest part of our daily food intake but did you know that they are also the biggest source of fat gain among all food types? Complex carbohydrates like starch provide your body with a lot of reducing sugars like glucose and fructose which are actively stored as fat by the body.
Using whole foods like oats, unprocessed wheat and other grains like brown rice is the way to go for you. These whole ingredients have fewer quantities of starch and are also a source of fiber which is essential to losing thigh fat.
Any body weight loss program will tell you to focus primarily on the consumption of proteins for your sustenance. While this may be correct, you cannot follow this advice blindly. Some proteins can lead to further accumulation of fats like red meats and anyone with fat thighs cannot afford to eat these proteins. Your focus should be on eating lean meats such as poultry and fish, which contain almost no fat at all. You can also eat things like nuts, beans, etc. which are also full of good proteins.
Fruits and Veggies:
These are your best friends in any sort of healthy weight loss regimen. Whether you are asking how to slim thighs or any other part of the body, eating maximum fruits and vegetables is a must. While you can eat all the veggies you want, do not overdose on fruit because they still carry sugar which is also not good. We will talk more about that later.
It is unwise to stop eating all kinds of fats as some are really good for you. Any types of monounsaturated fats or Omega 3 fats like the ones you find in fish provide great benefits to your body. They also help lower your cholesterol levels and you can also find them in things like olive oil, nuts, and many seed oils.
Most dairy products are good for you but make sure you are not using full cream products as they have a lot of fat in them as well. Use low-fat items and eat things like yogurt as it helps a lot in the digestion process. Diary is also a good source of calcium which is important to keep your bones strong. This, in turn, helps you retain strength when you are working out.
Probably the worst ingredient of all that you could have in your diet when you want to lose weight in your inner and outer parts of thighs – is added sugar. Found in most sweet products and a lot of processed foods, it can make you gain fat very fast. Make sure you avoid sweets, sweetened beverages and any other items that contain added sugar. You could substitute it with honey but that too should be consumed in conservative quantities.
Opt for a Good Nutrition and Meal Plan
While you can easily manage your food intake by taking a close look at what you are eating, you can also opt for pre-planned diets. There are a lot of different diets that can help you with how to lose leg fat and there are a couple of them that deserve to be mentioned here:
Low carb / Atkins diet:
Also called the Atkins diet, this program is a great response to how to slim thighs. If you are looking for a pre-prepared diet plan to help you figure out how to get skinny legs then this might just be the thing for you. This diet focuses on reducing your carbohydrate intake by substituting it with some fats, but mostly proteins. However, it does not eliminate it completely since your body always needs glucose to function which comes from carbohydrates.
In theory, the keto diet is almost the same as an Atkins diet in its process. It also focuses on consuming fats and proteins and reducing carbohydrate consumption. The main difference between the two however is that Atkins focuses on eating more proteins while keto focuses on eating more fats. The percentage of carbs in this diet is also lower than the Atkins diet.
This is a relatively new concept that has gained a lot of popularity in recent years. It comprises of taking a break from consuming food for a major part of the day. You can either do it by staying on a fast for 16 hours and then eating during the remaining 8 hours or going on a full 24 hour fast. There is also a variation of this called water fasting which requires you to eat nothing for the whole day and only consuming water.
The last principle that you need to follow if you want to lose thigh fat is staying motivated. It can be difficult to stick to a diet and exercise program for long periods of time, especially if you don’t see results immediately.
It is important to find a way to stay motivated and to keep your goals in mind. Make sure that you set realistic goals and reward yourself for reaching them. Find an exercise buddy or join a support group to help you stay on track.
The best way to lose thigh fat is by following these four principles: eating a healthy diet, doing regular aerobic exercise, doing resistance training exercises, and staying motivated!
Ready for your customized meal plan to help you lose thigh fat?
Create your customized meal plan on Nutiro that include all sort of good foods: https://nutiro.com/meal-plans/
Whether it is to reduce thick legs or reduce fat from any other part of the body, herbal tea is a great beverage to consume during any fat loss program. Herbal teas like green tea or matcha green tea are great for increasing the metabolism rate of your body. They are also packed full of antioxidants that help clean your body of toxins and promote better overall health. One thing you should keep in mind, however, is that these teas are often dehydrating, and you should drink more water to make up for the depletion they cause. If you want to make your efforts on how to lose thigh fat more productive then definitely bring herbal teas into your diet.
Having fat free legs is a dream for any man or woman and to gain toned body men and women both can count on this guide for meeting all their needs.