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How do I get rid of the fat on my thighs?

Dr. Mike Clark, DPT
Fitness
Losing fat in one area of your body (spot reducing) is not possible.  However, by eating less calories and moving more you will lose weight and fat throughout your entire body.  You can then target your hip and thighs by doing squats, step ups, lunges, bridges, tube walking, and single leg squats to strengthen and tone your thighs.  The combination of less calories and targeted exercise will create the results that you are looking for.

We all store fat in areas that are not always ideal.  Some store this in our thighs, other our stomach, hips, arms, etc.  Everyone is different but everyone must work hard in order to achieve the results you are hoping to achieve.  In order to lose fat, you must burn more calories than what you consume.  You will not be able to focus on one specific area; you must focus on your body as a whole.  Be sure to incorporate some high intensity training to help burn more calories and benefit your body.

If you are to work on lower body then complete bridging to strength your core, complete some lateral lunges to help focus on your inner thighs, and complete some single-leg squats.  These exercises along with many more will help strengthen the areas you are focusing on.  Balance these with sound nutrition and plenty of exercise and you will get rid of that unwanted fat!

Wendy Batts
Fitness
Since we can’t spot reduce, burning the fat off your thighs comes down to participating in a progressive, varying intensity resistance training routine, toning the muscles of the thighs with a variety of different exercises, and monitoring your calorie intake to ensure that you are eating less calories than you are burning.  By eating fewer calories than you burn, the body will be forced to use stored body fat for energy, including the fat from around your thighs.  Once your body fat levels drop significantly, the muscles in your thighs should begin to show, leading to the lean look that you desire.
A few great leg exercises to begin your program that focus on all the muscles of your thighs without adding too much muscle are the single leg squat and the lunge to balance.  Perform these two exercises for 2-3 sets, 12-20 repetitions using body weight to start.  Incorporate these exercises 2-3 times per week to start seeing more tone in your inner and outer thighs. 
The problem here is that you may have fat on your thighs because of your parents. That is to say that there may be a genetic component of where you store fat. Some people store fat on the thighs and buttocks area. Some people store it in the abdominal area, and the love handles. So, where you store fat may be very much a part of your genetics. However, how much fat you maintain or get rid of you may have a little more control over. Taking the steps to eat better foods, to eat higher quality foods, decrease how much you consume, and to increase your caloric expenditure by doing cardio and resistance training exercises can definitely decrease fat, regardless of where your body likes to put it down.

Losing fat from just one area of our body is not possible. When it comes to fat loss the body will lose fat from the entire body. You just may notice it more in certain places than others. Fat loss will occur when we burn more calories than we consume. Engaging in regular cardio and strength training along with improving your nutritional habits will help you create a daily caloric deficit and result in fat loss. Cardiovascular exercises such as walking, running, cycling, swimming and jumping rope will help burn calories and trim your whole body as well as your thighs. Strength training can then help strengthen and tone your thighs. Exercising such as squats, lunges, walking lunges, bench step ups, stability ball hamstring curls are all great exercises that will help build muscle and tighten your lower body. Perform each exercise using a range of three to four sets of 8 to 12 repetitions and choose a weight that is challenging for you to lift. Combining a healthy well balanced diet along with a good exercise program will also help improve the look of your thighs over time.

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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.