How can I lose fat specifically on my thighs?

Wendy Batts
There is no such thing as spot reduction. Many believe working leg muscles in the gym will lead to fat reduction in that area. Losing fat in any area is a result of burning more calories than you consume. The best way to achieve this calorie scenario is to incorporate a sensible reduced-calorie diet and increase physical activity. That doesn’t mean that you should avoid the leg workouts, though! Incorporate lower body exercises to build strength and endurance in your muscles.
Neal Spruce
Neal Spruce on behalf of dotFIT

You can’t. There is no such thing as spot reducing, which is probably obvious to you by now because your thighs generally move more than any other body part but the fat still ends up there. As you maintain a calorie deficit (by eating less than you burn), body fat will leave from whatever area your body was genetically programmed to draw it from. As a rule of thumb, the last place on is the first place off. Therefore you must maintain the calorie deficit and eventually the fat will be drawn from your troubled areas and that's a fact. Just be patient and follow your program. Using the Free Sharecare Fitness Application, you can set your weight loss goals and create the ideal program including individualized menus, proper calorie and protein requirements, meal timing, exercises that you choose to perform and coaching/feedback all the way till you reach your goal. Click here for access:

Unfortunately, you cannot lose fat exclusively in your thighs. This is known as spot reducing and simply does not exist. Your own genetic makeup dictates where you first gain and subsequently lose weight. Some individuals gain weight in their midsection first while others may gain weight in their buttocks and thighs. In similar fashion, the person's own genetic makeup will dictate where he/she initially loses weight. However, if you continue to eat a healthy low-calorie diet and follow a sensible exercise plan, eventually you will lose weight in your thighs. You may simply lose weight in other places (e.g. face, arms, and belly) before losing a considerable amount of fat in your thighs.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.