1. Flo - ovulation calendar, period tracker, and pregnancy app
  2. Your cycle
  3. Lifestyle
  4. Fitness and exercise

How to Lose Thigh Fat: A Simple 3-Step Plan

Summer is almost here, and the promise of warmth, sun, and a teeny bikini has got you thinking about how to lose thigh fat. Remember, that fat loss happens proportionately throughout the body and spot reduction in any single area is unlikely. However, by adopting certain habits and using targeted exercises, you can begin to sculpt and shape your thighs.

A woman measuring thigh fat

1. Exercises to lose thigh fat

Incorporate these techniques into your fitness routine to jumpstart the fat-burning process and gradually reduce thigh fat. 

  • High-intensity interval training: HIIT promotes a significant reduction in body fat, compared to other types of exercises. It requires short bursts of intense physical activity like sprinting or jumping, followed by short recovery periods of rest or low-intensity movement. What makes it particularly appealing is that your body burns calories even after the workout since it boosts your oxygen requirement and metabolic rate. 
  • Squats and lunges: Toning exercises such as squats and lunges are excellent for shaping and defining your leg muscles. They build up the entire lower body, including the glutes, quadriceps, and hamstrings, which equals stronger, leaner thighs.
  • Weight training: Weight training, specifically for the lower body, will produce sculpted thighs and better definition of your leg muscles. Focus on seated or standing leg curls, barbell squats, and other similar exercises. 
A woman doing squats to lose thigh fat

2. Diet to reduce thigh fat 

In the quest to eliminate thigh fat, eating right is just as important as hitting the gym. Learn how to fuel up on foods and nutrients that will help your body rid itself of those pesky pounds.

  • Don’t eat refined carbs and sugar: Refined carbohydrates and sugary foods are all around us, and they can negatively impact our health. The biggest culprits are pasta, white rice and bread, pastries, sodas, and desserts. They cause your blood sugar levels to spike, then crash soon after. Hunger and cravings for even more junk food always follow. Such foods also lack key nutrients and should be rarely eaten, especially when you’re trying to lose weight. 
  • Load up on fiber and protein: High-fiber, high-protein meals keep you feeling fuller longer, and with fewer calories. Fresh fruits, vegetables, nuts and whole grains, lean meats, and eggs are all good sources of fiber and protein. They also contain other essential vitamins and minerals that will create a well-balanced diet. 
  • Drink plenty of water: The human body is composed of 75 percent water, which means that practically every activity involves water in some way. Staying hydrated is crucial to keeping your body running smoothly. Even slight dehydration can slow down metabolic rate. Although drinking eight 8-ounce glasses of water is usually recommended, you can adjust the amount based on your height, weight, and activity level. 
  • Remain in a moderate calorie deficit: In order to lose one pound, your body must burn roughly 3500 calories. If you’re looking to shed a few, you’ll have to first calculate the number of calories your body needs to maintain your current weight. Reducing that number by 500 calories a day would be a realistic starting point for a diet. Remember that over-restricting your caloric intake may cause you to feel deprived and result in binge eating later on. 

Track your water intake using Flo!

Set reminders to stay hydrated and healthy.

3. Lifestyle changes to lose leg fat fast 

Lose thigh fat by introducing small changes to your lifestyle that support overall fitness and give you the shapely legs you’ve always wanted. Read on for a few handy tips.

  • Stay active: Make a conscious effort to keep yourself moving and on your feet throughout the day. Opt for the stairs instead of the elevator, ditch the car while shopping, and take a short walk on your lunch break. Minor modifications such as these add up and help ensure that your legs are always on the go!
  • Indulge in relaxation: Stress and anxiety tend to throw your fitness plans off track. You may start to feel unmotivated and even tempted to binge on your favorite comfort foods. This is due to elevated cortisol levels which cause an imbalance in your hunger hormones, insulin and ghrelin. The result? “Stress eating” and subsequent weight gain. By doing stress-relieving activities like meditation, yoga, listening to music, and spending time with loved ones, you can steer clear of this destructive behavior.
  • Adopt a healthy sleep routine: Sleep deprivation can wreak havoc on your weight. Constant fatigue affects your decision-making abilities, zaps your energy, and encourages binge eating. Much like stress, it also tips the scales on your hunger hormones in the wrong direction. A recent study found that after just one week of sleeping five hours a night, participants gained an average of two pounds per person. Maintain mental clarity by getting seven to eight hours, and by using these tips for better sleep.

Trust the process

It’s important to realize that any approach promising quick weight loss results might not be very healthy. Significant and sustainable fat loss requires a lot of time and commitment. To lose thigh fat and keep it off, consider taking the above exercise, dietary, and lifestyle advice. Crash dieting or overexercising are harmful to your body. Simply have faith in the process, and the results will inevitably show. 

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

https://www.webmd.com/food-recipes/features/carbohydrates

https://www.webmd.com/diet/sleep-and-weight-loss#1

https://www.acefitness.org/education-and-resources/lifestyle/blog/6971/5-lunge-variations-for-leaner-legs

https://www.healthline.com/nutrition/good-carbs-bad-carbs#section2

https://www.webmd.com/diet/features/water-for-weight-loss-diet#1

https://www.livestrong.com/article/452941-how-do-i-create-a-calorie-deficit-for-weight-loss/

https://thesleepdoctor.com/2018/04/10/sleep-deprivation/

http://www.yourhormones.info/hormones/cortisol/

Flo Period & Ovulation Tracker

4.8, 279.7K
  • Motivational! Madel1n3
    Before this app, I wasn’t living much of healthy life it’s not only good for tracking periods? But keeping you healthy and making sure you get good amounts of sleep and drinking good amounts of water. I definitely recommend this app!!
  • Great all-around! Marlene Mayr
    Best period tracker app I have tried. Great overview, super design choices and pretty accurate forecasts. I also liked the account feature so it makes switching devices really easy.

Read this next

Track your cycle with Flo App

You will receive a one-time SMS. We will not store or use your phone number in any other way.