Traditionally science has treated thigh fat favorably. In fact, it has been a long help scientific view that while belly fat is dangerously associated with diseases like heart disease, diabetes and blood pressure, leg fat is not bad. (1)

However, a recent study published in Journal of American Heart Association has found that you can decrease your risk of cardiovascular disease by decreasing thigh fat.

Apart from improving health issues, there may be other reasons to lose thigh fat. For example, if you have recently gained weight in this area and you would like to return to your previous sculpted thighs, then read these easy ways to lose thigh fat.

Image by StockSnap from Pixabay

How to lose thigh fat

Practically speaking you will get back your well shaped thighs by making these three simple changes (they are simple if you can get enough motivation to get your beach body back):

  • Improve diet to reduce thigh fat
  • Exercise more to lose thigh fat
  • Make healthy lifestyle changes to lose leg fat

Can exercise get rid of thigh fat?

Exercise works for getting rid of body fat. But it should not be presumed that you can just target just your thighs and get rid of fat there.

Science believes that it is not possible to target fat reduction in a certain part of the body by just doing its exercise. However, any moderate to intense physical activity burns fats, improves metabolism and in the process your thighs will also get slimmer.

At the minium, you should target 300 minutes of brisk walk or jogging per week to jumpstart your metabolism and sustainable fat loss.

Add to this two days of minimum 30 minutes of resistance training. Lifting weights revs up metabolism and plus you it will also sculpt and shape your thighs.

Which diet works for losing inner thigh fat?

Certainly you should not be looking towards fat diets. They never work in the long term. You almost invariably will get your weight back once you are off that time. And if millions of people are any evidence, you will not remain on these extreme fat loss diets for ever. These are just plain unsustainable.

In order to lose weight in your thighs, you should immediately shift to a healthy diet plan. This is not complicated. Here are a few diet tips that you can follow to dramatically increase your chances of shedding thigh fat:

  • Stop eating processed foods and all fast food
  • Don’t drink your calories via soft drinks and any sweetened drinks. Fresh juices are also off the table.
  • Eat more vegetables and fruits which are loaded with fiber and healthy vitamins and minerals.
  • Add more fiber to your diet. Start with an oatmeal breakfast in the morning. You will be surprised how less hungry you will be during the day.
  • Eat lean protein from chicken, turkey, eggs and lean meat.
  • Avoid bad fats. Your fats should come from olive oil, avocado, salmon fish, nuts, seeds etc.
  • Reduce your sodium intake. It makes your body retain water and increase water weight. Try to limit your salt to 1.5 grams a day, which is recommended by American Heart Association.

Lifestyle changes to reduce thigh fat

Exercise and diet changes will only get you so far if you continue to live a sedentary life for the rest of the time. By making these little changes in your day to day routine, you will supercharge your long term weight loss. So if you want to lose thigh fat and keep it off as well, be ready to make these small adjustments in your life:

Follow a sleep schedule

Sleep has been strongly linked with weight gain. Even a few nights sleep deprivation can start to quickly add pounds by influencing hunger hormones. Therefore, it is important that you stick to a sleep schedule and sleep at least 6 hours of night sleep every time. You will be less hungry next day and at night you will be sleeping away from late night high calorie snacks.


Stress makes us fat and it is only logical that you decrease stress in your life when you are looking for how to get rid of thigh fat. Try to follow a meditation routine and cut back negative people and elements from your life. And the key to reducing stress is helping others and following a mindful life which also means count your blessings.

Drink enough water

Don’t forget to drink enough water during the day. Water is known to increase metabolism rate and also to keep you full so that you eat less. (2) So it will be one of tools to burn thigh fat.

As a golden rule of thumb, do drink water whenever you feel thirsty. And secondly, try to drink at least 5 glasses of water a day. 8 glass water a day is a myth. You may need more or less depending on so many factors.

For example if you drink a lot of coffee during the day, that water also counts towards your daily recommendation. You may like to put a water reminder on your smartphone.

Be known as an active person

Sit up from your work desk every hour and take a five minute walk around office. This will also improve your social connections. Try to take stairs wherever possible. Play with your kids in the open. Park your car a bit away from your destination and walk the rest of the way. In short keep your legs moving.


How to lose thigh fat is not a lot about losing fat in thighs but it is about making a long term commitment to a healthy living. You stick to a healthy lifestyle and thigh fat will take care of itself.

And the fat you lose this way will be long term weight loss and not something that returns with one added layers when you go off any extreme fad diet.


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