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How to Lose Thigh Fat in 7 Proven Steps

Although it's natural to have some thigh fat, too much of it can cause your legs to look larger than they are. Check out these seven proven steps to lose your thigh fat.

Nicole Taylor
How to Lose Thigh Fat in 7 Proven Steps
Table Of Contents

Thigh fat is the excess fat that accumulates on your upper legs. Although it's natural to have some fat in this area, too much can cause your legs to look larger than they are.

There are two main types of thigh fat: subcutaneous fat and intramuscular fat. Subcutaneous fat is just below the skin, and intramuscular fat is within the muscle.

Thigh fat differs from visceral fat, which surrounds your organs, and essential fat, which is found in your bone marrow and brain. While everyone has different amounts of thigh fat, it's more common in women than men.

You're not alone if you carry a little extra weight around your thighs. Many people struggle with thigh fat, which can be stubborn to lose.

You might have more thigh fat than you'd like for several reasons. Genetics play a role, as does body type. For example, if you have a pear-shaped body, you're more likely to accumulate fat around your hips and thighs. Age also plays a role — our bodies tend to store more fat as we age.

This article will cover the best tips and workouts that can help you reduce your thigh fat.

How Thigh Fat Can Negatively Impact Your Health?

Thigh fat can negatively impact your health in various ways.

First, thigh fat can increase your risk for cardiovascular disease. Cardiovascular disease is a condition that affects the heart and blood vessels and can lead to heart attacks, strokes, and other serious health problems.

Second, thigh fat may also increase your risk for type 2 diabetes. Type 2 diabetes is a condition that occurs when the body does not properly process blood sugar and can lead to serious health complications like blindness, kidney failure, and amputations.

Finally, thigh fat can also negatively impact your self-esteem and body image. This can lead to feelings of insecurity and low self-worth, which can hurt your overall mental and emotional health.

How to Lose Thigh Fat?

First, let's look at the anatomy of the thigh. The thigh is made up of three main muscles: the quadriceps (front), hamstrings (back), and adductors (inner). Fat deposits on the inner and outer thighs are known as saddlebags.

To effectively lose thigh fat, you must focus on exercises targeting all three muscles and eat in a caloric deficit. This means a combination of cardio exercises, strength-training moves and nutritious diet. Here are 7 proven ways to lose thigh fat:

1. Hit the Trail

A great way to burn thigh fat is to go for a hike. Not only does hiking help tone your thighs, but it's also a great workout for your heart and lungs. Start with an easy hike and work your way up to tougher trails as you get stronger.

2. Calorie Deficit

When it comes to losing thigh fat, being in a calorie deficit is the answer. There is no way to spot-reduce fat but there is a way to lose fat in general; burn more calories than you consume. By staying consistent with a calorie deficit your body will eventually burn through the subcutaneous fat you don’t need.

By creating a healthy lifestyle that you can stick to long term you can burn the fat you want. This means eating a balanced diet full of healthy foods and exercising regularly. It might take some time to see results, but sticking with your routine will eventually pay off.

3. Drink More Water

Water is essential for good health and can help you lose thigh fat. When dehydrated, your body holds onto the water to stay hydrated. This can cause your body to gain weight, including around your thighs.

Drinking plenty of water can help you lose weight, including thigh fat. It can also help flush toxins from your body and keep your metabolism running efficiently. Aim to drink at least 8 glasses of water daily to stay hydrated and help lose thigh fat.

4. Hire a Nutrition Coach

Hiring a nutrition coach can be an excellent way to get started if you want to lose thigh fat. A nutrition coach can help you create a healthy diet and exercise plan tailored to your needs. They can also provide support and motivation to help you stick with your plan.

If you're interested in hiring a nutrition coach, check with your local gym or health club. Many online nutrition coaches can help you with your goals. Just be sure to research before choosing a coach to ensure they are qualified and reputable.

5. Add Another Leg Day

Strength-training exercises like lunges, squats, and hamstring curls can help you tone your thighs and help you lose weight, including thigh fat. Aim to do at least 3 strength-training workouts per week to see results. Focus more on your leg training exercises if you are specifically aiming to lose thigh fat.

6. Eat More Protein

Eating a balanced diet full of healthy foods is important for losing thigh fat. One way to help boost your metabolism and lose weight is to add more protein to your diet.

Protein is essential for good health and can help you lose weight, including thigh fat. Aim to include at least 30 grams of protein in each meal and snack. Some great protein sources include lean meats, eggs, nuts, and seeds.

7. Cut Out Refined Sugar

You need to cut out refined sugar. Refined sugar is found in many processed foods, including cookies, cakes, candy, and breakfast cereals. It's also added to many flavored yogurt products and can be found in granola bars and energy drinks.

While refined sugar contains some nutrients, such as vitamins and minerals, it's mostly composed of empty calories, contributing to weight gain. When you consume large amounts of refined sugar, your body releases insulin to process it.

This insulin release can cause your body to store more fat, particularly in the thighs. Therefore, cutting out refined sugar is important in losing thigh fat.

Best Exercises to Reduce Thigh Fat

Getting rid of thigh fat can be quite challenging. Even with a healthy diet and regular exercise, you may still find it difficult to achieve the slimmer thighs you desire. But certain exercises can help reduce thigh fat.

These exercises target the inner and outer thighs and help tone and sculpt the muscles in these areas. So if you're looking for exercises to reduce thigh fat, give these a try:

Inner Thigh Squeeze

Sit on the floor with your knees bent and your feet flat on the ground. Place a small ball between your knees and squeeze it as you lift your legs off the ground. Hold for two seconds, then release. Repeat 20 times.

Outer Thigh Lift

Lie on your side on the floor with your bottom leg bent, and your top leg extended straight out. Use your glutes and outer thigh to lift your top leg off the ground, keeping your leg straight. Hold for two seconds, then lower back down. Repeat 15 times on each side.

Pilates Scissor

Lie on your back on the floor with both legs in the air, perpendicular to the ground. Lower one leg toward the floor as you raise the other leg. Be sure to keep both legs straight throughout the movement. Alternate legs each time you lower one down. Repeat 20 times in total.


Finally, squats are an excellent all-around exercise for toning thighs. Start by standing with your feet hip-width apart and place your hands behind your head. Sit back and down like you're going to sit in a chair, keeping your back straight and knees over your ankles. Return to the standing position and repeat. Aim for 3 sets of 10-12 repetitions.


1. What is the quickest way to lose thigh fat?

The quickest way to lose thigh fat is to change your diet and exercise habits. Combine a healthy, balanced diet with aerobic and strength-training exercises, and you'll see results in no time. Here are a few tips to help you get started:

  • Cut back on sugary foods and drinks, processed snacks, and fast food.
  • Eat lean protein, fruits, vegetables, and whole grains instead.
  • Include aerobic exercises like running or cycling in your routine 4-5 times per week.
  • Incorporate strength-training exercises 3-4 times per week to help tone your thighs and other body areas.

2. How many steps does it take to lose thigh fat?

There is no set amount of steps that will target fat loss in your thighs. Will it help with overall fat loss? Yes, 100%!

However, it's important to note that losing weight (including thigh fat) is not just about walking or counting steps. You must combine a healthy diet with regular exercise to see results. Diet and exercise are the two most important factors in weight loss.

3. How do I reduce my thighs in 7 days?

There is no definitive answer to this question. However, you can do a few things to help reduce the size of your thighs in a week.

Some exercises that may help include squats, lunges, and leg lifts. Additionally, you can try eating a healthy diet and avoiding foods high in fat and sugar. Finally, drinking plenty of water may also help to reduce the size of your thighs.

4. Why are my thighs so big?

There could be several reasons why your thighs are so big. Genetics is often a factor, as some people are predisposed to store more fat in their thighs. But diet and exercise can also play a role.

The Bottom Line

Losing thigh fat can be a difficult and time-consuming process. However, by following these seven proven steps, you will be on your way to slimmer thighs in no time! Remember to stay hydrated, eat plenty of protein, and move your legs as often as possible for the best results.

Reading List

Article Sources

  • Snijder, M. B., et al. “Low Subcutaneous Thigh Fat Is a Risk Factor for Unfavourable Glucose and Lipid Levels, Independently of High Abdominal Fat. The Health ABC Study.” Diabetologia, vol. 48, no. 2, Feb. 2005, pp. 301–08. Springer Link,

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Nicole Taylor

Nicole is a professional freelance writer specialized in sports nutrition and home based exercises. She publishes a website dedicated to home exercise and has contributed articles to magazines as well.

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