Excess fat around the hips and thigh is a very common problem around the women. While men are more likely to store fat on their stomach and women around their thighs, pelvic region and their hips. This female preferential fat storage pattern is believed to be caused by higher estrogen levels in women leading to more subcutaneous fat storage. There is no rapid treatment to lose thigh fat.

girl with perfect butt

Accumulating subcutaneous fats in your lower body is dangerous, it can lead to aesthetics issues like development of cellulite and overall pear shaped body. Here are key points on how to lose thigh fat fast.


1.Do aerobic exercise

Aerobic exercise is the best for burning overall body fat. According to study it is recommended 30 mins a week for 5 days.  Whether you walk, swim, or cycle, it’s important to increase your heart rate and to maximize calorie burn which helps thigh fat loss.

Cycling is best for aerobic exercise and it doesn’t strain the knees. You also can get relaxed and fresh air. It is considered as one of the best exercises to lose thigh fat fast.

2. Stop focusing specifically on losing fat

Most people focus on losing lower body fat rather than overall body fat. People go to the gym and do exercise for thigh fat loss that they found only hoping that thigh workout will help slim up their lower body. 

Some exercise helps to tone your lower body but not directly affects lower fat. You will be only able to lose thigh fat when you lower the overall body fat percentage and it is possible via diet.

3. Stay hydrated

You should drink at least two litres of water everyday to keep yourself hydrated. According to study it is proved that drinking water helps to maintain healthy weight and weight loss. Fat people who drink more water lose more weight than others who drink less. 

Drinking water helps to reduce overall body fat and helps to lose thigh fat fast.

4.Food choice

When you eat a diet rich in vegetables it provides key nutrients to your body to run efficiently. Vegetables are low-calorie, high fiber and contain more water which are considered best food for weight loss. Try to eat  raw, steamed or roasted vegetables and don’t add much oil for frying vegetables. 

Include fresh fruits in your diet.

5. Include protein in your food

Protein is the important nutrients you need to add for thigh fat loss.  Protein also helps to lose weight. It is best to take a total of 25 to 35 grams of fiber and 75 to 100 grams of protein per day. 

The benefits of protein are

  • Controls hunger levels
  • Burn more calories and boost metabolism
  • It helps in muscle recovery after intense workout
  • Helps to build muscle and get toned thighs.

Also read : Best Protein sources

6.Reduce salt intake

Taking extra salt makes your body retain excess water. This can cause bloating and affect the whole body including hips and thigh. 

The range of sodium intake ranges from 1500 to 2300 milligrams per day but we are taking more than that. Cutting extra intake of salt can show fast results on your body. Better to avoid processed food which contains more salt.

Thigh exercise for fat loss

With nutrition and diet there is need of thigh exercise for fat loss. You can simply do these exercise at home or gym.

Here are effective exercises to lose thigh fat 

  •  Squats
  •  Forward Lunges
  • Burpees
  • Leg Circles
  • Dead lifting
  • Jumping Jacks
  • Step-ups
  • Running and Fast Walking

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Categories: FITNESS


I am Bhishan Rai . I am a fitness trainer, blogger and currently working on lafemmefitness.


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