There are 7 effective exercises and workouts that can help you lose thigh fat.

 Are you self-conscious about your thighs? Do you want to learn how to lose thigh fat? Do you feel like you’ve tried everything but nothing seems to work? If you answered yes to any of these questions, then this blog post is for you!

You don't gain weight evenly when you're gaining weight. Most people, especially women, gain body weight in a particular pattern. The fat build-up usually starts in the lower abdomen. Initially, it might look like you’re transitioning into a pear-shaped body (thighs and hips are wider than your bust and waistline), but rest assured, you’ll move towards a diamond, square, or rectangle figure if you don’t fix the underlying issues.

Fat begins to accumulate on the face, chest, and arms in a pattern similar to that seen on the thighs. While not always the case, this is typically the case for most people.

We’re not here to shame you. Every individual is beautiful in their own way. Plus, thanks to the Kardashians, an hourglass figure has become a popular body type for many women. If you didn’t already know, it is easier to go from a pear-shaped body to an hourglass figure than to look like Kim K starting from a carrot-type body.

One of the most common problems with a larger rear end is the extra fat around the thighs. This article will outline how you can lose thigh fat, how long it might take, what foods to eat, and how to keep body fat at bay.

What Causes Thigh Fat?

Thigh fat is caused by a combination of eating too many calories, eating junk food, being inactive, and having a family history of obesity. It’s also influenced by an individual’s age, gender, ethnicity, and recent weight gain.

Women are more likely to have inner thigh fat than men because of hormones like progesterone and estrogen. This same hormone causes an individual’s metabolic rate to drop as they age, which leads to an increase in stored body fat.

If you're looking to put on some weight, gaining it in a healthy way is key. If you try to gain weight by eating a large number of unhealthy snacks all at once, like a box of donuts and a cup of coffee, this will most likely lead to thigh fat accumulation. Gaining weight in an intelligent and sensible manner is important.

How To Lose Thigh Fat?

Before we get into the nitty-gritty of losing thigh fat, let’s address one thing: spot reduction won’t work. Don’t waste your money on gimmicks like sauna belts or unproven gels.

1. Follow a Calorie-Deficit Diet

A calorie-deficit diet is when you consume fewer calories than your body needs. This can help you lose weight.

A calorie deficit is when you eat fewer calories than you burn in a day. However, many people try to lose weight too quickly by doing too much of a calorie deficit. If you do this, your body will enter a catabolic stage, meaning it will break down muscle to use as fuel. You’ll also be short on energy throughout the day.

Don’t follow a generic calorie deficit plan. Make sure to create a diet that is tailored to your lifestyle. This will involve knowing how many calories you need each day and what type of exercise you should be doing. If you exceed your caloric needs, your body will enter a catabolic state and muscle tissue will be broken down for fuel. You’ll also experience low energy levels throughout the day.

1. Calculate your daily caloric intake.

2. According to a study from 2012, if you reduce 500 to 1,000 kcal per day from your diet, you will lose one to two pounds per week.

3. Eating less than 1,000 calories a day can have negative consequences, such as reducing your ability to function and weakening your immune system. On an extreme diet, the weight is much more likely to rebound once you return to your normal eating habits.

Make positive food choices that will have a positive impact on your physique. Eliminate all unhealthy, greasy, and high-calorie foods from your diet, and replace them with healthful whole foods.

Here are some great food choices that you should make a regular habit of eating:

1. Fresh fruits and vegetables.

2. Lean protein sources, such as fish and poultry.

3. Low-fat dairy products.

4. Whole grains.

5. Fresh herbs and spices.

2. Workout

Apart from following a nutritious diet, incorporating high-intensity interval training (HIIT) into your routine can help speed up the thigh fat loss process. HIIT is a type of exercise that demands intense effort for a short period of time followed by a period of rest. This type of exercise helps burn calories quickly and effectively, leading to quicker results in fat loss.

HIIT (high-intensity interval training) can help you build muscle, burn fat, and rev up your metabolism. HIIT training includes alternating between high-intensity bouts and recovery-intensity bouts. For example, on a HIIT cardio routine, you’ll sprint as hard as you can for a minute and then walk for the next minute. You’ll repeat this cycle until you finish 10 minutes.

Resistance training that includes HIIT (high-intensity interval training) workouts is completed with high volume and intense exercises that are completed within a short amount of time. If a standard workout takes you an hour to complete, try completing it in 45 minutes on a HIIT routine, but without sacrificing the volume, intensity, or form.

Additionally, performing two cardio sessions per day will help you lose thigh fat. The first should be a 10-minute HIIT cardio session done after a HIIT resistance training workout. Doing it before your workout can potentially jeopardize your performance in the weight training session. So save it for later is advised.

To improve your cardiovascular health, you will be doing low-intensity steady-state cardio (LISS) for 30-45 minutes every day first thing in the morning on an empty stomach.

3. Regulate Your Salt Intake

It can be tough to regulate your salt intake. Make sure to read the labels on food items and make sure to eat balanced meals. Eating too much salt can lead to health problems, so it's important to get it in the right amounts.

When you consume too much sodium, it can lead to you retaining water and swelling in your thighs. Plus, you might notice an increase in bloating when consumed with excessive amounts of salt.

Although you should consume less salt, do not eliminate it completely from your diet. It performs important roles in your body like balancing electrolytes and preventing muscle cramps, keeping you hydrated, supporting a healthy nervous system, promoting vascular health, and aiding in a good night's sleep. The World Health Organization recommends consuming 2,000 mg of sodium per day, while the American Heart Association recommends only consuming 1,500 mg per day.

Most Factors To Consider For Losing Thigh Fat

1. Genetics 

Although we might wish it weren’t the case, genetics play a big role in how our body responds to stimuli. Most of us know someone who can eat cheesecake and not worry about their weight. On the other hand, some people can gain weight just by smelling ice cream.

Furthermore, every person's body composition responds differently to weight gain. Some people may see a build-up of fat in their thighs, even if they gain 20 pounds in a month.

Besides those pesky wrinkles, cellulite is also a problem. Cellulite is most prevalent in women and can cause lumpy, dimpled flesh on the thighs, hips, buttocks, and abdomen.

2. Lifestyle

Lifestyle choices play an important role in determining your fitness level. Here are a few factors to consider:

1. If you have a desk job, it’s more likely that you’ll gain thigh fat. Conversely, an active individual will burn calories throughout the day due to a high metabolic rate.

2. Stressed and anxious levels can spike cortisol levels. Cortisol is commonly known as the stress hormone and is produced in the adrenal glands located just above your kidneys.

3. When it comes to time-bound fat loss, you should avoid drinking alcohol as it contains empty calories and provides no nutritional value.

4. Sleep and rest are essential for success in a physique transformation program. No matter how hard you train or how well your diet, results won’t be seen until your body has the time to rest and recover.

Best Exercises To Lose Thigh Fat

We’ll be focusing on exercises that will specifically target your inner thighs and hamstrings. Although strength exercises won’t directly help you lose thigh fat, they will tone, strengthen, and stimulate the underlying muscles.

1. Sumo squat

2. Curtsy lunge

3. Lateral lunge

4. Goblet squat

5. Clamshell

6. Glute kickback

7. Hip thrust

Thigh Fat-Busting Leg Workout

Exercise          Sets          Reps

Running        10 minutes  (HIIT cardio)

Goblet squat 3 sets    12-15 reps

Lateral lunge 3 sets    12-15 reps

Barbell thrust 3 sets    12-15 reps

GHD raise 3 sets    12-15 reps

Donkey kick 3 sets    12-15 reps

Workout 2

Exercise                 Sets                          Reps

Stairmaster        10 minutes         ( HIIT cardio)

Sumo squat         3 sets             12-15 reps

Curtsy lunge         3 sets             12-15 reps

Clamshell         3 sets             12-15 reps

Cable pull-through 3 sets             12-15 reps

Romanian deadlift 3 sets             12-15 reps