How to get rid of thigh fat

Thunder thighs, saddlebags or whatever unflattering names you might call it, it’s a common problem area for most women. And as we age and become less active, fats seems to like to settle in that area that we dreaded the most. Our thighs.

So how to get rid of thigh fat effectively?

Before I begin, let me make sure that you understand something really important. There is NO such thing as spot reducing (work very hard to lose fat on 1 part of the body). Some people thought that by just doing lunges, they can get rid of thigh fat quickly. But I can tell you that that is only a myth.  So read on to find out how you can those toned thighs in less time if it’s done correctly.

There are 2 main factors on how to lose weight in your thighs fast that has a lasting result.

Total body fat loss (Diet & Exercise) + Toning (Strength training)
= Fabulous thighs!

It might seem daunting at first but if you understand the formula above it is really simple. Once you get the hang of it, it will naturally become a part of your lifestyle. Weight loss does not happen overnight. It takes work and dedication. My suggestion is to start with something that you are comfortable with and keep on doing it. When you reach a milestone with one, it will motivate you to follow up with the rest.


How to lose weight in your thighs with Diet

Exercise alone is not enough to lose body fat. Cardio can only be effective when you are aware of your daily food intake. If you eat a diet that’s heavy in saturated fats, sugars, and sodium – it’s inevitable you will retain fluid and fat. Moreover, if you’re genetically prone to have fat thighs (your mom could give you a good indication) these foods can mean big trouble. But the good news is, it is preventable.

As a start, eat 5 or 6 small meals a day. Tip: A little known fact – small, frequent meals keep your metabolism working steadily, burning calories continuously throughout the day. This avoids the metabolic “stop-and-start” effect you get when eating 3 large meals daily.

Here are some ideas on how an eating plan should be in a day.

  1. Eat some lean protein and vegetables at each meal.
  2. Fill up on low-fat dairy products, nuts, and fruits that are high in fiber in between meals. I snack on these, and they keep me full before next meal.
  3. Never go longer than 3 hours without a meal or even a snack. This will slow down you metabolic rate.
  4. If you’re planning to do a heavy workout, eat good carbs like whole grain pasta for quick energy.
  5. Hydration is also crucial for fat loss. Drink plenty of water throughout the day. You’ll need at least 64 ounces or 1.9 liters to keep your metabolism as fast as possible.

If you want to learn how to lose weight in your thighs, get a comprehensive diet guide and I highly recommend that you check out this website.


Get rid of thigh fat with Exercise

First you need to exercise to shed away total body fat. You’ve seen on TV on how doing leg presses or anything similar will result well-toned thigh muscles. Yes, that is true… BUT without any cardio exercise, all your hard-worked trimmed muscles will only be hidden beneath a layer of fat. This is because your lean muscles developed faster than your fats are being burned which end up looking ‘bulky’. For a lean mean killer thighs, you need to melt off the fats with cardio exercises.

Why Cardio?

Cardio workouts keep the heart pumping and blood flowing, kicking your metabolism into an overdrive. Increasing the metabolic rate will help to burn body fat faster. Tip: The faster your metabolism is, the quicker your body turns calories into energy rather than storing them as extra fat. In fact, it is recommended that you do 3 to 5 hours of cardio exercise each week and 4 to 6 hours a week if you want to speed things up. When you think about it, minimum 30 mins a day is not hard to do.

Cardio are basically exercises that increase your heart rate such as jogging, aerobics, fast walking, swimming, stair climbing, cycling and many more – you get the idea. However if you are not a high impact kind, get creative and do workouts that it suit your needs or fitness level. For example, if you have knee problem, try walking or jogging at the bottom of a swimming pool which will take pressures off your joints while getting that cardio exercise that you want. For those with good fitness level, increasing the cardio intensity gradually can actually speed up the fat loss.

Check out this amazing Leg Magic exercise machine and it’s raving user reviews, click here.


Get rid of thigh fat with Strength Training

Lastly, strength training can trim your thighs by building lean muscle tissue. Not only is muscle denser than fat (it takes up less room and looks more sleek), it also helps to burn calories. Tip: If you have a good amount of muscle tissue, you can burn calories all day long even while you rest.

Build lean muscle tissues by focusing on strength training exercises that target the thighs such as leg presses, leg curls, and lunges. They are easy to do and you can amped up routines quite easily. For example, add extra strengthening by simply carrying dumbbells during lunges sessions.

If you’re wondering how to get rid of thigh fat without hitting the gym, you’re in luck! There are loads of home-based exercises, such a yoga, which can make your thighs slimmer and stronger. For instance, leg lifts and wall-sits can be done in the comforts of your home. For the best results to get rid of thigh fat do it in repetitions until your thigh muscles start to tremble and feel weak.

Tip: Make sure you do these routines on alternate days so that your thigh muscles can rest and recuperate.

Now that you’ve read through, look at the formula again and see if makes sense now:

Total body fat loss (Diet & Exercise) + Toning (Strength training)
= Fabulous thighs!

I hope you find these information useful and I’d love to hear from you so feel free to leave a comment below. Good luck and I wish you all the best!


    • Hey Magi, your BMI suggest that you are in the overweight zone. For you to have a normal weight range for your height, it is around 148 pounds and below. These BMI is a guideline to see where weight should be when matched up with your height. Most importantly, you should feel healthy. For some people, they are heavier than the suggested healthy weight because of their muscle mass. So a good indicator would be you should look great and feel energized, especially at 18, you are at your prime! My suggestion is to incorporate a healthy regime into your life gradually and make it a lifestyle change.

      I would first ditch all unhealthy stuff like a sugary soda. Don’t even bother with the diet sodas. Substitute with water and real fruit juice, no juice box. Then move to change your entire diet. Eat natural products and not processed foods. Don’t force yourself to jump into a “healthy diet” because you will retaliate and your mind will associate healthy diet with pain. So it has to be eased into your daily diet gradually. At the same time you can start with 30 cardio like a jog or elliptical bike 3-4 times a week because your fitness level will not be so great when you first start off. Then you have to increase the intensity with longer cardio period, more days or more resistance. IMPT: You have to lose total body fat before shaping your body with strength training. Once you feel that you are ready, there are tons of workout that you can do to get that great thighs, abs and arms. A recommended weight to lose is 2 pounds a week and not more, so you have an idea how long it will take to lose all the unwanted pounds. If you want to lose weight fast just put more effort into it.

      As for eating at night, try to avoid that because your body is at rest most of the time. I’d suggest you eat smaller meals 5-6 times a day, so you don’t feel so hungry at the end of the day. Bring snacks like nuts (not fried or salted) or yogurt so you can have quick munch. It’s also good for your metabolism. Eat a smaller portion for your dinner. If I feel hungry at night after dinner and I have all the healthy meals during the day, it’s usually my body indicating that it’s thirsty, so a glass of water will do the trick.

      Remember, nothing is set in stone. Do whatever suits YOUR body and what YOU can do to adapt to a more healthy lifestyle. Good Luck!

  1. Hi, I’m 18 an weigh 165 or 66ish pounds and I’m wondering if that’s okay? Like last year I used to weight about 189 and that was insane cause I was really near to being about 200 pounds! But anyway I really don’t like my thighs, arms, and stomach and I need help to lose that fat. It stresses me because my self consciousness creeps up on me and in the mirror I see gross thighs ); well I also need some advice in how to fit daily exercise and stuff into my day. I usually go into work at 12 or 2 until 8 or 9 at night. By the time I get out of work I’m really hungry and so I eat and it’s late! :O an I have no energy to work out or anything. so I don’t know what to do. And recently I’ve stepped on the scale and it seems to be going up :/ I need help. Thank you!

  2. Any suggestions for losing belly fat? I’m 5’4 and 171 lbs. After having my daughter this past April I’ve only managed to lose 10 lbs from 9 months pregnant. I do cardio every day out the week due to severe limitations in muscle building exercises (back knee and ankle) I also am eating some what healthy (portion control, less bad fats and sugars), also am bfeeding. Any help is greatly appreciated.

    • Hi Amanda,
      your BMI suggest that you are in the overweight zone but not surprising since you just had a baby. Losing 10 pounds is a good progress and it will be even better if it continues on. I understand about the limitations that you have because I had a broken ankle once too. When you have a serious injury, try to opt for a less vigorous activity such as swimming, aqua aerobics or in my case instead of a treadmill I went for the elliptical bikes to get my cardio exercises. Wearing good shoes also helps. Try brisk walking instead of jogging, things like that. Get creative with your workouts. What I discovered was, those movements actually improved my joints and I feel less pain the more I do it. Now I am able to jog the park with no problems at all. I do however encourage you to check with your doctor if you are unsure. With a good diet (which you have been doing) cardio and abs strength training like half crunch on a gym ball you should be on the right track.

      And since you are breast-feeding, I’d suggest you eat 5-6 small meals through out the day to keep the energy level up. And it’s ok to eat more natural calories like baked potatoes instead of processed white bread since you are working out and breast-feeding at the same time.

      Hope that helps. yo may also want to read tips on losing weight after pregnancy here.

      • Thank you! I always do brisk walking since my injuries have me unable to run permanently. I’ve also got a full time job where I can’t always eat 5-6 meals a day. I do try to bring a snack with me to keep my metabolism up like suggested in nutrition class. I am going to try what you suggested as well as what’s in the link. Again thank you for your help! Also the dietician says I am on the right track since I am losing at least 1-2 lbs eat week!!!!

        • Hi Amanda,
          My pleasure.. Glad it helped :) You are doing great! Keep it up and you will be looking great in no time! Thanks for checking back and I’m sure you are an inspiration to new moms out there.

  3. Hi I’m 17 and have genetically bigish thighs. Two years ago I lost 10kg and got relatively thin thighs however have managed to put on 7kg since then. Im still around the same size as other girls my age although my thighs have really bulked up. I do cardio for around 30 min a day and strength training for about 15 but still can’t seem to lose weight/get slimmer thighs. I eat really well but am trying to lose a bit of the weight I lost before. What are some effective ways to lose weight? I seem to be doing so much as it is and am never getting results. Is it possible to lose weight after recently putting it on? Thank you

    • Hi Tori,
      Unfortunately we can’t spot reduce 1 part of our body. For you to lose your thighs you have to lose your total body weight. The key to permanent weight loss is to be consistent. I know it sounds hard when you are 17 but learning how to eat healthy will go along way. I don’t recommend a quick fix diet because the results are normally temporary and can be unhealthy. Perhaps that is what you’ve experienced previously.

      You are on the right track with exercise and strength training, so good for you! The good news is you can lose weight permanently if you get the right information on a healthy diet. Check the link on this post for a good weight loss program to get you started. I may do my own review on it so check in back soon. Once you have that, intensify or increase your workout gradually and I can almost guarantee you will be happy with the results. And… you’re only 17 so just enjoy this best period of life with a healthy balanced lifestyle. I am sure if you keep it up you will have a smashing body before you reach your 20s! Hope that helps and good luck!

    • Hi there.. 110lbs – 145lbs is a normal weight for you. Remember, keeping a normal weight also means eating healthy food. Hope that helps!

    • Hi Lily, according to your height and weight your bmi is 21.3 which is in the normal range :) Normal weight BMI = 18.5–24.9. You will be in the Overweight range when your weight hits 150lbs. Hope that helps!

  4. Hi,

    I am currently at my highest weight, 140 and 5″ tall. I would like to get down to 115 pounds by January 11, 2012! I would like to get rid of the fat in a healthy way and make sure my legs, arms and stomach are lean and not bulky. I have a hard time with sweets!

    Any suggestions?

    Thank you,

    • Hey Alicia, if you’re 5″ tall, 120 pounds will already get you to a normal healthy weight :) It’s good to know that you are setting your deadline a few months ahead! It means that you have the right mindset and realistic about weight loss. Sweets will only spike your blood sugar level and make you feel more hungry than you really are. Sometimes that sudden hunger pangs is a signal that your body is thirsty rather than hungry. So just drinking a glass of water will do the trick. Substitute your sweet tooth by eating fruits or natural products and stay away from chocolates and donuts. It’s hard at first but your body will get use to it. My rule of thumb is a as long as it’s natural and not processed it can do into my diet. Moderation is also your best friend. Try to eat as healthy as possible with small meals, 5-6 times a day to keep your metabolism going. Never starve yourself. Do a 30 minute cardio and strength training several times a week. As women we will not bulk up with muscles (we don’t have enough testosterone to do that) but will bulk up because of fats on top of our muscles. Strength training is good to build muscles that burns fats but its not fast enough. So combining it with cardio will speed up the process. Once you get to a comfortable pace, intensify by making your workout harder or increase more routines in a week. I usually have an action plan or a goal for the month. Once it a while I’ll reward myself to my favorite treats because depriving my craving will only lead me to grab other stuff to satisfy that craving. I hope that helps and good luck! You can do it!

  5. Hii! I was wondering if I do like 15 mins cardio per day and then work on strenght training for 45 mins and I have a healthy diet, how much time is it going to take me to lose thigh fat?? How many mins of exercise (cardio or strenght training) do you recommend for me to do each day (ill do it everyday) so that I can lose weight fast? I really have to lose my thigh fat so I can be prepared for basketball season. Thanks :)

    • Hi Anne-Marie,
      The amount of fats stored in our body is unfortunately due to genetics, so I can’t really give you a specific timeline. Some can lose it quickly while others may take a bit of extra time. It’s great that you are doing everything right by incorporating the diet and strength training. However I’d recommend that you increase your cardio to at least 30 mins (seems to be a golden time for me :) ) Keep on increasing gradually at your comfortable pace. The key is to intensify your workout. For cardio, for best results do I’ll do it 5-6 days a week. But when doing strength training on a part of the body, make sure that you have a rest day in between, for example do lunges every other day instead of everyday. This allows your muscles to “rest”. It’s good to have variety too. All the best of luck! Cheers!

  6. My mom’s side of the family has geneticly big thighs and butts, I’m 16 but my thights are the only part of my body I have issues with, because they make me look disporportonal.. I have a party in 40 days being thrown for me by friends and everyone from my school will be there and the last thing I want is to feel self concious.. Do you think if I did 50 minutes daily of exercise (cardio and strength training combine) plus dieting that I would be able to have slim thighs ?

    • Hi Cara, 50 minutes is a great start but remember to include a good healthy diet to go along with it. If not you will just bulk up with muscles under the fats. 40 days is a quite a tight deadline but if you do it right, you should be able to see some results. And I urge you to keep on with a healthy lifestyle and not just stop after the party :) All the best of luck and thanks for visiting :)

  7. Getting rid of thigh fat is not easy to do. I have been doing lunges and noticed that my thighs are firmer but as you mentioned ‘bulky’. Now i know why, I totally forgo the cardio and diet part. I do find this useful and can’t wait to start doing it. Thanks for the useful information.

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