How to Lose Thigh Fat

To lose thigh fat successfully, you will need to combine diet and exercise. Even though no treatment will only work on your thighs, choosing exercises that help to tone your legs muscles can help convert the fat in those targeted areas into muscle.

Losing weight and building muscle will help you target desired areas, but it is also beneficial to overall body wellness. The results you are going to reap will be visible throughout your body, and you are also going to feel healthier and more energetic.

How to Lose Thigh Fat in a Week

If you are focused on losing thigh fat, you will need to maintain a healthy diet and adopt a workout routine with mainly leg exercises. Even if your main goal is to lose thigh fat, developing these habits in your life will help you to lose fat in other parts of your body and improve your health.

By doing exercises that isolate your legs muscles, you can help to reduce the appearance of thigh fat. If you incorporate weight training into your routine, you will burn more calories and lose fat quicker.

Adopt an effective routine to reduce thigh fat, workout, and eat healthily, and you will get your desired results sooner than you think. Avoid the excessive intake of calories and keep track of your foods. 

If you want to lose thigh fat in a week, there are specific exercises such as lunges and squats that are catered to both major thigh muscles. You can find tutorials online to execute them correctly and make sure you are not adopting a form that leaves you prone to injuries.

Try to keep your goals realistic. You may start to feel changes in your first week, but keep going and gradually add more exercises and challenges to your routine. 

There are exercises you can do any time of day, allowing you to continue your progress and take advantage of all possible opportunities. Sitting down and getting up from your chair at work or home will activate your muscles without distracting you from your tasks.

Your workout routine should include cardio exercises to help the fat burning results. To maximize the results in a one-week time frame and lose thigh fat, you will need to do your workout routine 4 or 5 times a week. 

If you want to get quick results, you can lose thigh fat by walking long distances. Going for an outdoor walk or using a treadmill will help achieve real results. You will need to walk at least 10,000 steps.

To keep up with a demanding exercise routine and see better results make sure that you are hydrating your body enough. Try to drink at least eight glasses of water per day. If you become bored with water, you can add lime or any other fruit to make your own healthy and flavorful drinks. 

How to Lose Excess Bum and Thigh Fat in Two Weeks

Consistency is the primary key to start seeing results. A complete exercise routine combines aerobic exercises with strength training to give you better results. As a really useful aerobic exercise, running is excellent for full-body weight loss. 

By running, you will tone your legs and butt muscles, and you will give your thighs and buttocks a more appealing and defined shape. Running is better than walking because you will burn more calories.

All aerobic activity will also help you to improve your lung and heart functions while strengthening your lower body without needing special equipment. 

To lose bum and thigh fat, do exercises to boost muscle tone in your butt and upper legs. You can work out these muscles using stepping machines at a gym, walking upstairs, hiking uphill, or, if you have access to one and are looking for something more adventurous, using a climbing wall.

Another type of exercise that will definitely help you to reduce thigh and bum fat quickly are squats. In most of the exercise and workout plans, squats are included because they work your butt, legs, and abdomen muscles at the same time. To do squats:

Extend your arms in front of your body. 

  • Keep your feet shoulder-width apart. 
  • Low your butt as close as possible to the floor. 
  • Make sure that your back is straight. 
  • Return to the start position and repeat. 
  • Increase intensity by holding weights in your hands while squatting.

If possible, try to find a mirror or record yourself to verify you are doing the exercise correctly. While you are doing squats, your knees should not travel over your feet. Once you master this technique, you can try to do squats with just one leg.

All these exercises can be combined in a high-intensity interval training (HIIT). HIIT routines are intense workouts that put maximum effort into one specific exercise for a short period, and then a more extended period of exercise at a slower pace. 

The Causes of Inner Thigh Fat

When you consume more calories than you burn, your body starts storing those excess calories in the form of fat. All foods contain calories, and some foods contain more than others, so you will need to pay special attention to your diet.

Junk food is high in fat and sugar, which means that it contains way more calories than a serving of any healthier food. High junk food intake can quickly lead to unwanted, excess fat. Focus on increasing the number of fruits and vegetables in your diet while working to eliminate alcohol, fried foods, and processed sugars.

The cause of all fat is a higher intake of calories than one burn. However, the zones where your body places and stores fat is determined by your gender and body type. It’s most common for women’s bodies to store excess fat in their inner thighs and lower belly.


The causes of inner thigh fat are mainly genetics and food habits. By adopting a diet of unprocessed foods, rich in fruits and vegetables, and working out frequently, you can reduce your inner thigh fat.

Your workout routine must include aerobic exercises that will help you to burn fat faster and also strengthening exercises focused on your legs. If you decided to start a new method to get rid of your thigh fat, leave a comment with your experience.

Robert Nichols

Robert is a full-time blogger, father of 1, and certified working and sharing fitness information. He also regularly contributes to on the latest topics and trends in health & wellness. When he not writing she can be found running and doing intermittent fasting.

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