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How to Lose Thigh Fat

Bhakti Satalkar Oct 8, 2018
Thigh fat is a cause of concern for many, especially women. Here are some tips and guidelines to lose fat from thighs.
Losing thigh fat is not impossible, if you adopt the right exercise regimen and a well-balanced diet. There are numerous types of thigh exercises that are ideal for losing fat. Specific exercises for quadriceps (quads), hamstrings, and adductors, are often recommended for those vying for fat loss from the thighs.

Diet Changes

If you want to lose fat, it is important to keep a track of your diet. Have a balanced diet, and reduce intake of fatty foods, white flour, processed food, and sugar. Eating less is not the key to lose weight.
Your diet should be rich in fiber, complex carbohydrates, lean meat, and proteins. Go for low-fat dairy products, especially yogurt, which is good for digestive health. You may also opt for a low-calorie or low-carbohydrate diet.
One should have five to six, small, frequent meals a day. Breakfast is necessary, as it is the meal after about 8-10 hours of sleep.
Staying well hydrated is essential, as water helps to increase metabolism. If a person is dehydrated, the metabolism rate reduces. You must drink ample water, so that the liver can metabolize fat properly.
However, this does not mean that you can drink a lot of aerated drinks or fruit juices. Both of them have a high sugar content, and hence, should be avoided. Avoid caffeine too, as it tends to dehydrate your body.


When it comes to exercises to lose thigh fat, walking is the best option. Brisk walking for 30 to 40 minutes per day is ideal to burn calories. Apart from that, aerobic exercises and thigh stretches can be included in your workout routine. Here are some popular exercises to lose thigh fat.

Side lunge

Side lunges are extremely effective. Hold a pair of dumbbells and stand straight. Lunge to the right side by bending the right knee. The dumbbell on the right hand will be behind the right thigh, and the one on the left hand will be on the front of the left leg. While you lunge towards the floor, ensure that the knee does not cross the toes.


This is one of the easiest and effective thigh-toning exercises. You can use the steps in your house to do this exercise. To add resistance to this exercise, you may use barbells or dumbbells.
Hold a dumbbell on each hand. Place your right foot on a bench or platform. Place the other foot too. Step down with the second leg and repeat.

Walking lunge

Stand straight and step forward with the right leg. Flex the knee and hip of the right leg, to lower the body, till the left knee touches the floor. Repeat with the left leg and continue. Avoid the exercise in case of knee problem.

Good morning

This exercise is good for strengthening hamstring muscles. To add resistance, you can use barbells on your shoulders. Stand straight and hold a barbell on the back of your neck and shoulders. Inhale and bend your waist, till your upper body is parallel to the floor. Exhale while you return to the standing position. Repeat the process and continue.
Apart from these, squats, leg lifts, and power jacks are also good for losing fat from thighs.
You may also try cycling, or play badminton or tennis regularly.
Some of the largest and most powerful muscles are located on the upper thighs. The leg mass accounts for around one half of the body weight, and so thigh exercises play a major role in overall weight loss too. In short, regular exercise, a proper diet, and some lifestyle changes are sufficient for reducing thigh fat.
Those with underlying medical conditions must seek the opinion of a healthcare provider, before starting strenuous exercises. Some of these exercises need to be performed under the supervision of a trainer.
Disclaimer: The information provided should not be used as a replacement for expert medical advice.