How To Lose Thigh Fat: 8 Simple Tricks

Legs With Flower

Basically, fat is your body’s way of storing excess energy instead of letting it go to waste. Fat can come in very handy when your body is in starvation mode because it can then be broken down to supply energy to the body. Too much thigh fat can cause trouble in unexpected ways. Several health risks such as diabetes, kidney disease, and liver disease result from thigh fat.

Your body does not store fat in one area alone. The thigh region is among the worst places in the body where you can accumulate fat. Thigh fat makes the lower half of the body significantly larger than the torso. The created disproportionate appearance can be physically and aesthetically unappealing to some people. Thigh fat can also cause painful skin chafing when walking around. Constant chafing can develop into blisters, rashes, and can even sometimes lead to the skin peeling off. In this article, you’ll learn more about thigh fat, its causes, and some effective tips and techniques on how to lose thigh fat.    

Is It Fat or Muscle in Your Thigh?

The first section in this guide on how to lose thigh fat will help you identify whether it’s muscle or fat that’s accumulated in your thigh. 

Women are prone to accumulating fat around the thighs, pelvis, and buttocks. Men are prone to accumulating belly fat. This difference is primarily due to the variations in chemical and bodily compositions between men and women. 

Fat deposits are not always present in women and men with large thighs. Some people have thicker bones and thicker muscles, which might give the illusion of thigh fat. Before you read up on how to lose fat, you must first identify if your thigh has fat or muscle. Some ways you can identify this are explained below.


This is one of the easiest and most rudimentary ways to identify if your thigh has fat or muscle. Stand in front of a mirror and closely observe the front and the back of your thigh. If the skin around your thighs is smooth, you have less or no fat accumulation in the thigh. If you find that the skin around your thighs is rippled, dimpled, or lumpy, then you’re dealing with cellulite. Do not worry though as cellulite is relatively common. It occurs due to the fat deposits pushing up into the skin.  

Physically Examine

Fat can manifest in different ways. You cannot rule out the existence of thigh fat simply because your skin looks smooth and tight. In that case, you can physically examine yourself by touching or pinching your thighs. If your thighs feel soft and loose upon touching or pinching, then you probably have fat deposits. This is because fat is much softer and less dense than muscle.

Test Your Body Composition

This is one of the most accurate ways of determining whether you have muscle or fat in your thighs. There are many testing techniques to measure body fat such as a DEXA scan, Plethysmography, and hydrostatic weighing. These testing methods are extremely accurate and can exactly measure the amount of fat and muscle in the thighs.

What Causes Thigh Fat?

thigh outside the car window

Before we move on to the techniques on how to lose thigh fat, let us look at some causes of thigh fat to better understand this problem. Explained below are major causes of thigh fat.

Bad Eating Habits

Eating too much junk food, processed foods, and foods that pile on calories without supplying nutritional benefits, are the major causes of thigh fat. As you know already, consuming too many calories causes fat accumulation. Junk foods undergo a lot of processing and contain many chemical additives that not only cause fat but also introduces many health risks.

Sedentary Lifestyle

Many of us are guilty of doing this. When you don’t move and keep active, the body decides that it's resting and slows down your metabolism. When the body is on standby mode, it significantly reduces the number of calories it will burn. A sedentary lifestyle leads to a caloric surplus, and ultimately, to the accumulation of thigh fat.

Hormonal Changes

Your body produces many hormones responsible for particular activities and processes within the body. Hormonal imbalances or sudden changes in hormone production impacts the body’s metabolism. Hormone fluctuations cause blood glucose management to go into disarray, leading to a rise in thigh fat accumulation.

These factors make up just the tip of the iceberg as there are tons of other reasons the body accumulates thigh fat. Now you’re up to speed with the major causes, let us move on to learning how to lose thigh fat.

How to Lose Thigh Fat With 8 Simple Tricks

running woman

Spot reduction is a myth, so you can’t reduce fat from a particular region in your body. You can only reduce the body's overall fat content. If you have more fat in your thigh area compared to other regions, then you’ll see fat loss in your thigh area first.

Let’s now look at how to lose thigh fat by following the tips and techniques explained below.

Eat Clean

As we have already seen above, one of the major causes of thigh fat is an unhealthy diet. Therefore, cut back on processed and junk foods like soda, fast food, and greasy burgers. Cultivate the habit of eating whole, healthy, and nutritious foods. Eat lean sources of protein and more vegetables, especially green leafy vegetables. Whole foods contain fiber and complex carbs; they keep you satiated and full for longer and eliminate hunger pangs and cravings. Adding quality supplements to your clean eating diet can help.

Stay Active

Sitting around all day and being a couch potato will only end up increasing the fat deposits in the thigh. So, if you find yourself resting for a long period of time, take a break from resting and go for a short walk. Besides feeling fresh, the short walk will increase your metabolism and burn calories. If you find yourself engrossed in work and not keeping track of time, keep a reminder or set an alarm to prompt you to take a walk.

Train with Weights

Weight training is the best way to burn calories. An hour of intense training can burn anywhere between 300 to 500 calories. The more muscle you have in your body, the more fat you burn. Therefore, train at least 3 to 4 days a week. Concentrate on full body workouts instead of sticking to thigh workouts.

Drink More Water

Hydration is an important weight loss factor that many of us forget. Drinking adequate amounts of water every day will help you lose fat. Water flushes out excess salt and unwanted fluids in your body. It also keeps the gastrointestinal tract healthy. Water intake curbs the appetite because dehydration can mimic hunger and make you want to eat more. Drinking a glass of water before you mealtime can help you control portion sizes and avoid binge eating.

Limit Sugar Intake

Most guides on how to lose thigh fat won’t tell you this, but besides minimizing your risk for diabetes, strictly controlling the amount of sugar you consume can help you lose thigh fat. When you eat too many sugary foods or drinks, the blood glucose levels in your body spike. This spike contributes to obesity, fat storage, and other health problems.

Do More Cardio

Cardiovascular exercise such as elliptical training, running, and cycling is great ways to lose thigh fat. Not only does cardio get your heart rate up and maximize fat burn but it also increases the density of your leg muscles. An increased density in muscles gives them a toned and shapely appearance.

Committing to just 30 minutes of cardio exercise five days per week, every week helps you burn thigh fat and maintain a healthy weight. Cardio also has the added advantage of keeping your heart healthy.

Get More Sleep

Sleep is as important as diet and exercise when it comes to losing thigh fat. Many scientific studies have confirmed that poor sleep is a major risk factor for obesity and fat accumulation. Make sure to get at least seven hours of sleep every single night. Apart from normalizing your appetite and increasing your resting metabolic state, proper sleep can also help regulate the hormones responsible for fat accumulation in your body.

Garcinia Cambogia

Garcinia, or Garcinia Cambogia is a naturally-occurring substance that can assist with weight loss. These supplements contain a nutrient known as Hydoxycitric acid, or HCA. This acid reduces the body's natural process of converting sugar into fat, reducing blood sugar, fat deposits, and overall, lowering weight and reducing fat on all parts of the body, including the thighs.


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Now that you know how to lose thigh fat, go ahead and follow these tips and techniques. Watch as you transform yourself into a whole new person. Always remember, consistency is the key to sustainable success. Incorporate these tips into your lifestyle. Follow them every day to see the very best results in losing thigh fat. Remember, losing thigh fat does not happen overnight. If you don’t see progress right away, stay motivated. By keeping up your health routine, it is just a matter of time before you start seeing results.