Everyone is fitness conscious these days. Some people are even fitness freaks. Someone is hitting the gym to look proper with their physique and others are trying at home by themselves or online training sessions.


No one wants to look ugly these days and what interesting is that everyone is working to lose fat from every part of their body. In today?s time fitness is not just about flat abdomen but it is about whole body toned legs, thighs, strong muscles and right posture. In short fitness now counts as having ideal figure of your body. Thigh fat is a big hurdle in your fitness journey. First we need to know.

Why does leg fat develop?

When it comes to developing of fat in thighs it is big problem for women because women develop more fat in their thighs while men are like to have pot-bellies.so thigh fat is an issue for women fitness journey.

This is also a fact that women have more body fat than men. Obesity is rising these days because of our unhealthy eating and sedentary lifestyles. Some people pay no attention toward workout or exercise or any kind of physical activity.

Life of a woman is very miserable when it comes to fitness especially after getting married. She cannot pay attention toward her fitness regime because of responsibilities and very busy life pattern.

Women also develop fat in thighs because of LIPEDEMA in which fat develops in thighs, legs, buttocks and even exercise and dieting cannot help to get rid from thus fat. LIPEDEMA means fluids in fat and sometimes known as painful fat disorder.

To understand reason behind your fat increase is really very important, either its medical reason or your lifestyle. If it is a disease consider a doctor and if your lifestyle than bring change in that.

When we do not engage our body physically fat starts depositing in our body when fat cells increase they push up against the skin and this creates an uneven surface or dimpling often known as cellulite. Cellulite is a harmless skin condition that causes developing of flesh in thighs and legs.

Women also are affected by fat deposition in their thighs and legs because of estrogen level in their body. This hormone actually is responsible for increase in fat cells in a woman body. With the increase in hormone levels with onset of puberty body tends to store more fat cells.

And if you will not engage your body in any kind of physical activity or workout, your body will start storing fat cells especially when it is concerned with thighs and legs you definitely have to do some kind of physical activity involving your legs.

It can be from simple walking to weight trainings in gym taking guide from a gym instructor. Your lifestyle is a big deal with your fitness issues. If you are sitting idle eating unhealthy you are definitely going to develop fat in your body.

Sometimes your diet is may be playing vital role in your fat depositing thighs or legs in that case you need a balanced diet with appropriate amount of carbs, proteins and fats.

How to lose weight in your thighs?

If you are suffering due to medical reason then you should consider a doctor and should follow all the prescriptions and if it is because of your diet then change your diet considering your body type and needs and if reason is your sedentary lifestyle then you need in cooperation of physical activity in your lifestyle.

Losing through diet

There is no magic food that will help you to lose deposited food overnight but healthy eating definitely help you to lose fat all over your body.in that case your diet must contain healthy fats, veggies, lean proteins, whole grains.

You should start cooking food in olive oil because ghee or oil causes more fat deposition is even unhealthy. While losing fat from thighs or anywhere from your body there is no chance of junk or processed food in your diet.

Your diet should consist of nutrition rich foods especially healthy fats help you to lose fat more rapidly.

Some dietary tips

  • Consume low fat dairy products
  • Replace processed grains with whole wheat grains
  • Avoid sweetened beverages and unnecessary sugar
  • Eat lot of green veggies, salads and whole fruits
  • Avoid oily food stuff, junk food and sweets
  • Watch your salt intake as salt retains excess water and causes bloating.


To keep your body hydrated all the time is really important when you are especially willing to get rid of fat on your body. Drinking at least 8 to 10 glasses of water a day is key to your fat ridding journey. If you drink warm water it will help you to lose more fat.

Losing thigh fat through workout

If you are really willing to lose your thigh fat you really need to build a routine to follow with consistency on regular basis. You have to be eager toward your goal and can start with any kind of physical activity.

Aerobic exercises

If you never engaged your body in any kind of physical activity you can start with simple aerobic exercises. You can do walking; jogging, dancing, swimming. Cycling is best aerobic exercise for losing leg fat. If you cannot go outside you can use stationary cycle at your home to perform your activity.

Doing body weight squats

A squat is one of best exercise to tone your thighs. Doing squats using body weight as resistance help you burn more calories and losing more fat from thighs. Most interesting thing about it is you can do them anywhere anytime.

Platypus walk

This walk helps you a lot to lose thigh weight. Inner thighs are difficult to work on but this walk helps you amazingly to lose fat from your thighs and make them toned and slimmer. You can see this in MISSION LEAN YouTube workout tutorial.

High intensity interval training (HIIT)

You can burn fat more effectively by adding twenty minutes of high intensity interval training (HIIT) two to three times a week.HIIT workouts burn more calories, increase metabolism, and burn excessive amount of fat. You can target your thighs by doing lateral lunges, side lunges, skaters and jumping squats.

Some simple exercises to go for:

Let?s introduce some simple exercises to you that are simple to do and you can perform them anytime anywhere easily to tone your legs and to slim your thighs

Leg circling

Leg circles are one of most common and easy Pilates exercise to reduce thigh fat effectively.

Jumping jacks

Jumping jacks is a full body conditioning exercise that not only reduces thigh fat but also give strength to legs, arms and core. This exercise activates various muscles in your body.

Step ups

They are most simple to do but work wonderfully in losing thigh fat and also give strength to your knees.

Skipping rope

One of most common exercise and fun too. It is a wonderful cardio that increases your heart rate and gives great kick to your legs to burn fat. You just need a rope and workout.

How to lose thigh weight without muscle gain?

The Best workout to lose muscle fat without gaining muscle is performing cardiovascular exercises. You can choose an activity of your choice. Include lower body exercises such as lunges, wall sits; step up with just your body weight.

The key to strengthening your thighs without gaining muscle is to keep your repetitions high. Whatever exercise is you doing at least keep count on 15 reps per set and perform three rounds of each exercise with minimal rest between each round.

Simple and easy start you can give with simple half an hour brisk walking. Running is a wonder toward your thigh fat losing journey. Running involves overall body movement so if you want to lose thigh fat at least run 30 to 40 minutes a day.

Strength training is very effective in losing calories without muscle bulking so you must strength-train your whole body twice per week. Perform dumbbell squats to slim your thighs.Certified fitness trainer Ghazarians recommends starting with 25 body weight squats two times per day counting 50 in totals. Other exercises you can perform are lunges, burpees, jumping jacks.

Do yoga:

Do the combination following inverse poses to keep legs and thighs toned without bulking them up. It also helps in cutting extra carbs from your body.

  • HALASANA (plow pose)
  • SALAMBA SARVANGASANA (supported shoulderstand)
  • URDHVA PADANSANA (inverted lotus pose)

Leg transformation takes time

You have to be very patient throughout your journey because to have satisfactory results you need to work consistently and you have to be very patient. You have to keep check and balance on your calorie intake as well.

If you will perform your workout regularly with healthy eating you will see slighter changes after two weeks but to reach fitness level and to witness your thighs and legs properly toned you have to wait for three to four months.

You have to be very patient, persistent and willing throughout your journey to tone your legs because this transformation will be time taking.



  1. Its so hard to lose that leg and thigh fat.
    Thanks for the update

  2. Really liked it, quite informative and helpful as well, keep it up!

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