Thigh fat is common among women. This is usually a result of some female hormones.
Sometimes female body overproduces or under-produces female hormones like progesterone or estrogen leading to an imbalance.
This imbalance leads to the accumulation of fat cells in different regions of the body including the thighs.
A lot of women are not comfortable with excess fat in their thighs and are always seeking ways of losing thigh fat.
Many health experts recommend a healthy lifestyle in order to lose thigh fat.
They suggest that combining a healthy lifestyle with eating right and regular exercising will aid the loss of thigh fat. However, you should note that there is “no one food or exercise that specifically burns fat in the thighs”.
What’s the bottom line?
The question now is how do you know if you have excess fat in the thigh?
The Slim Thigh Test
All you need is to do a simple slim thigh test in the comfort of your home. There are two ways to do the slim thigh test.
- Just pinch your thighs. If you end up holding a lot of tissue then it means your thighs have excess fat.
- You can also make use of a fat measuring caliper to find out how much fat is in your thighs.
Now get this:
If your body fat is greater than 25% compared to your other parts, then you have excess fat in your thighs.
Now let me show you how you can reduce thigh fat in 7 days
How to Lose Weight in Thighs (Diet + Exercises)
This section will enlighten you on how to lose weight in thighs in 7 days at home with exercises and without exercises.
1. Consume Low-Calorie Foods
Calories are important for your body. You need them to carry out your daily activities.
However, consuming too much calories will result in the accumulation of fat in the tissue, leading to excess weight gain and obesity.
You need to burn more calories than you consume in order to lose weight effectively.
Nutritionists and healthcare experts recommend consuming foods that are low in calories which take a longer period to digest and restrict your daily calorie intake to between 1200 and 1500 calories.
You can achieve this by reducing the number of fatty foods you consume to 35-50 grams a day.
Also increase your consumption of fruits, vegetables, and whole grains to about 180-270 grams per day.
You can also consume more low-fat proteins like fish and meat.
Foods allowed in a low-calorie diet
- Green leafy vegetables
- Whole Grains
- Low-fat proteins
Foods not allowed in a low-calorie diet
- Avoid eating all foods that have high-calorie content and are low in fiber.
2. Count The Carbs
Carbohydrates are the major source of energy for the human body.
Foods that you eat get metabolized by your body for the production of glucose.
Excess consumption of carbs causes your body to release insulin. Your body then tries to control the insulin by producing glucose, which eventually gets converted to fat.
Your body actually requires some amount of glucose for it to function properly.
So it is not advisable to eliminate carbs completely from your diet (1).
You should just reduce its consumption to the barest minimum.
A low carb diet centers on vegetables, fruits, lean protein, soy products, and nuts. The recommended maximum amount of carbs you can consume in a day is between 170-240 grams.
You can download a calorie counting app to keep track of the number of carbs you consume per day.
It will keep you informed on the number of carbs you should consume daily and the amount you presently consume.
Foods allowed in a low carbohydrate diet include the following:
- Unprocessed and high protein meat such as chicken, fish, turkey, and lamb.
- Low carbohydrate fruits and vegetable.
- Low-fat milk and milk products.
- Unprocessed cheese.
- Artificial non-sugar sweeteners like splendid and stevia.
Foods not allowed in a low carbohydrate diet include the following:
- Refined food products such as pasta, pastry, cakes, and bread.
- Packaged foods and fruit juices.
- Starchy vegetables such as beets, potatoes, and corn.
- Margarine and sugar.
3. Drink a lot of Water
Drinking a lot of water every day will help you lose fat.
Drink at least 8 glasses of water on a daily basis for best results.
Avoid fruit juices, sodas, and sweetened beverages as they are high in calories.
Water not only contains zero calories, but it also keeps you hydrated which aids weight loss.
4. Eliminate Sugar
Avoid taking drinks with high sugar content is another way on how to lose weight in thighs.
Drinks like juices, energy drinks, sodas, etc make it difficult to shed the extra pounds.
You should instead drink more water every day.
Water aids weight loss keeps you hydrated, detoxifies your body, provides a moist environment for your body tissues and transports nutrients to your cells.
Green tea is another excellent option. It contains low calories and it is a great source of antioxidants.
Green tea contains polyphenols that protect your cells from free radicals.
Drinking a glass of green tea every day can help you to lose weight in thighs fast.
You can also drink fresh fruit juices. They contain no artificial sweetener or sugar. They contain essential nutrients that are useful for your body.
Also avoid eating sugary snacks like pastries, cakes, candies, chocolates and so on.
5. Avoid Junk food
Junk foods make you gain excess weight in different parts of your body.
Stay away from junk food like candies, ice cream, cupcakes, pastries, etc.
They have high sugar content and will hinder weight loss in thighs.
6. Reduce Your Alcohol Intake
Many people don’t know that reducing alcohol intake can make you lose weight
Alcohol contains a lot of sugar. When it gets broken down, your body stores the excess sugar as fat.
So it is best to avoid taking alcohol if you want to lose general body fat as well as thigh fat.
7. Get Enough Rest
You tend to accumulate excess fat when you overwork your mind and body.
Lack of enough sleep can cause your body to gain weight.
So in order to lose weight in various overweight body parts, you need to get enough rest.
In fact, proper rest is important for women who wish to lose thigh fat.
Also, if you engage in regular exercise, your body would need to not only burn fat but also build muscles.
Contrary to popular belief, muscle building occurs when you are actually asleep not during workouts.
8. Take an Airplane/Bike/Hike
Create time for traveling, biking or hiking.
Traveling will allow you come in contact with new people in new places that will give you a new experience about life.
Biking and Hiking both help in toning your thigh muscles.
You should know by now that you require both physical and mental workout in order to lose your general weight which will then help to thigh fat.
9. Play a Sport
Playing a sport at least 3 times every week will go a long way in helping you to lose thigh fat.
Consider playing soccer or basketball or it could just be playing fetch with your dog in your garden.
The adrenaline and hormones pumped when you engage in these sports will curb your hunger cravings and help you reduce thigh fat in 3 days.
Believe it or not
In fact, you will start seeing positive signs from the 4th day.
10. Cardiovascular Exercises to Lose Thigh Fat
Engaging in cardiovascular exercises is very effective in losing thigh fat.
It can give you slim thigh in a week. Cardiovascular exercises include dancing, cycling, and swimming.
These exercises help you to tone your legs and thighs.
They also help you shed extra pounds in those regions.
The good thing is that you don’t need to leave your home to perform some cardiovascular exercises.
Going up and down the stairs and skipping in your backyard also affect your thigh muscles.
The simple truth is…
Cardiovascular exercises are also great for people who suffer from a bone or joint condition.
Lunges are great for your thighs and quadriceps.
How to Lose Weight in Thighs with Lunges
- Take a dumbbell (5 pounds) in each hand then lunge your left foot 2 feet in front of the right foot.
- Remain in that position for just a few seconds then step back.
- Repeat the same process starting with your right foot this time.
- Do 10-15 reps each.
- You must be very careful when carrying out lunges so your knees don’t traverse your toes. This may cause serious injury.
- It is best to consult your doctor before you perform lunges.
Squats are very effective for losing fat in almost every part of your body.
Interestingly, you don’t require the use of weights to perform squats. In fact, you can do them anywhere in your home.
How to Lose Weight in Thighs with Squats
- Stand upright keeping your legs shoulder-width apart.
- Lower your buttocks to the floor until your thighs are parallel to the floor.
- Stay in that position for about 5 seconds before standing to your feet.
- Do not straighten your legs suddenly while getting up.
- Keep your knees slightly bent.
- You can also perform squats using an exercise ball.
13. Step-up Exercise
This is another great exercise for your thigh muscles. You can perform this exercise by using either your stairs or a low height bench.
How to Lose Weight in thighs fast with Step-up
- Place your right foot on the middle of the bench or stairs and step up while balancing your body on your right leg.
- Ensure that your left leg remains behind your body to help stabilize the weight.
- Repeat the same process starting with your left foot.
14. Join Social Groups That Support Fitness
Sometimes in order to achieve a particular task, you need to surround yourself with people with similar goals.
The same goes for losing weight. Surround yourself with people that will inspire you and ensure you don’t lose track of the weight loss journey.
Before you know, you will get used to eating right and healthy habits. Thus, you will have reduced thigh fat
15. Consider Your Genetics
If you have a pear-shaped body and maybe your mother, sister, grandmother, and aunts have the same type of body, just embrace it and accept it as a blessing.
This is because there is not much eating right and regular exercising can change.
You can try a couple of things but don’t get stressed or obsessed about how to lose weight in thighs really fast.
Accept your body, thighs inclusive the way it is and enjoy life.
- Easy Exercises to Lose Upper Thigh Fat in 7 Days
- How to Get Rid of Inner Thigh Fat:10 Best Exercises
- 10 Best Exercises to Lose Thigh Fat Fast in a Week at Home
- 15 Fastest Ways to Lose Weight If You Weigh Over 250 Pounds or More
Losing excess thigh fat can be quite challenging.
In fact, it can pose to be quite a daunting task since spot reducing fat doesn’t work.
However, with the right diet, proper exercise and healthy lifestyle changes, it is possible!
Just follow these 15 tips to lose thigh fat.
Remember that patience and consistency is important.
That being said, if you don’t notice any visible changes in 7 days, don’t give up!
Just consult your doctor to know how to lose weight in thighs. There is probably something you are not doing right or you should start doing.
We would really love to hear from you. Kindly share your suggestions and feedback in the comments section!
Now make it happen!