How can I reduce fat from my thighs?

Spot reduction is one of the biggest fitness myths out there. Unfortunately we cannot dictate where our body loses fat from. In order to lose fat from your thighs you will have to decrease your total body fat. To decrease your total body fat you need to burn more calories than you consume on a regular basis.

High intensity cardio such as interval training is a great way to burn a large amount of calories during a cardio session. However, if you are new to exercise you will want to start out slowly and focus on developing a solid cardio foundation before adding any interval training into your exercise program.

Resistance training is also important. Exercise such as lunges, squats, hip adduction, hip abduction, and step ups will all help tone this trouble area (the thighs), and building more muscle will also help your body burn more calories throughout the day.

Finally, nutrition is extremely important when it comes to trying to decrease body fat. Choosing healthier food options and watching your portion sizes is a must.

Remember, to decrease total body fat you need to burn more calories than you consume. Follow the three steps above and you will be on your way to decreasing the size of those thighs.

Without marrying or supporting a plastic surgeon? Spot exercise doesn’t reduce that spot or area—in fact it does the reverse—it builds muscle in that area; but general exercise does. The best way to reduce fat from your thighs or anywhere on your body is a combination of cardio and strength training.  Do the cardio first so you don’t tire yourself out with the strength training. But definitely don’t leave out the strength/resistance exercises. A pound of muscle uses 75 to 150 cals a day whether you consciously use it or not—so building muscle is key to losing weight from exercise.  To work your legs directly, try a seated leg lift, wall-sits, and step taps. 

Check out www.sharecare.com or YOU: On a Diet for more resistance exercises for your legs.

Unfortunately, it isn’t possible to specifically target where your body is going to lose fat (this is a myth known as spot-reduction). With that said, simply doing exercises solely for the legs will not make them leaner and more defined. Reducing fat from your thighs comes down to consuming a diet of nutritious foods that add up to less calories than you burn each day – forcing your body to use stored fat for energy – and incorporating strength training with a total-body focus into your exercise routine. In other words – eat less and move more. To get the biggest bang from your routine, perform total-body strength training exercises such as the Side Lunge, Curl, to 2-Arm Overhead Press (shown below). Exercises like this challenge your legs as well as your upper body and abdominal muscles– turning your body into a calorie burning machine and helping you get that lean, toned look you’re after.

• 1,000 mg calcium pyruvate before each meal
• Swap all meat for meat substitutes