How to Lose Thigh Fat Fast | Get Skinny Thighs with 11 effective ways

Are you also one of those who wishes to lose thigh fat or may be upset about those thunder thighs? Or have you tried slipping into your favorite skinny jeans but face trouble fitting in because of massive thighs?

You are not alone because a lot of people faces this issue. We can completely understand how terrible it feels when you simply cannot wear your favorite skinny jeans, shorts or sport a bikini just because of that nasty thigh fat. Thigh fat is a big concern for a lot of women and trusts me it is so damn stubborn. Trimming fat from thighs is one of the hardest things to do but trust me it’s not impossible either.

lose thigh fat

Everyone has a different body type some are pear-shaped, while some may have top-heavier or some have an athletic body. If you are working out daily and still not able to lose thigh fat and to wonder what’s wrong? The reality is that a lot of thigh workout routine simply doesn’t include the full body workout and lack the key targeted moves which will help you lose the inner thigh fat.

Losing thigh fat can only be done successfully if you keep a balance of your diet and workout. You must be wondering how you can just reduce particularly just thigh fat. Let me tell you all that there is nothing called spot reducing and you cannot only reduce fat from thighs by performing the bunch of inner thigh exercises and expect to get desired results. It doesn’t work like that. But there’s nothing a proper workout, along with a healthy diet cannot fix. You have to lose overall body weight and have to make few lifestyles change to tone up your thighs with targeted exercises. Don’t be misguided and take a comprehensive approach. Simply lose pounds from all over the body and tone your thighs to make them strong and slim.

Here are few of the best ways to reduce thigh fats faster and get back into your favorite skinny jeans.

But before that, we need to know why specifically women store fat in their thighs?

Before women reach their menopause (ceasing of menstruation that is the time they are most likely to store fat in their hips and thighs. This leads to what is called the “pear shaped body”. Another reason for ladies to store fat in thighs is that during pregnancy and breastfeeding, the female body requires more calorie intake which leads to storage of excessive stubborn fat in the thighs and hips.

Take a look at these ways and follow them religiously to lose thigh fat and get skinny thighs:

1. Thigh toning exercises

Along with the proper diet plan, the first thing you should know is what are the best exercises you can do to tone up your thigh muscles so that you can shed off that extra stubborn fat. Make sure you do those exercises which keep the shape of your muscles of hamstrings, butt, and thighs intact. To achieve that you need to do more and more lunges and squats to tone up those muscles and make your legs and butt perfectly shaped and make them look great. Perform these exercises to target both inner and outer thighs by using different angles and range of motion. You’ll love that feeling of fat burn and love your toned legs.

Here are few exercises which can help you achieve that:


lose thigh fat

There are a lot of variations of squats which can be done nowadays but why not start with the basic one. Keep your legs shoulder-width apart and lower your abdomen(hips) down to the ground so that your thighs come in parallel to the ground. Simply try to balance this position for at least 5 seconds and then go up. Repeat this for 15 reps and three sets. If you do this on a regular basis, then definitely this one exercise can help you tone your thighs and hips. You can also try doing squats using weights to increase the intensity. You can also use an exercise ball placed against the wall. Simply push your back firmly oppressed against the ball to increase the intensity of the workout.


lose thigh fat

Simply take a 5 or 8-pound dumbbell as per your capacity on both hands. Lunge forward with one leg and try to bring the other knee above the ground almost an inch up. Step back and continue this till it taps the back of your right knee. Extend your left leg out and repeat with another leg.

Leg closes

lose thigh fat

To start with, simply lie down on your back. Then lift both your legs in the air at 90 degrees angle to the ground. Slowly and gently spread your legs into V shape. Spread them as wide as you can till you feel the tension. Now slowly close them back together maintaining the position at 90 degrees to the ground. Return the initial position and repeat for 12 reps.

Foot claps

Sit on the ground at 45-degree angle and keep your left leg in the crunch position. Keep your right leg extended out and make sure your left elbow supports your back. Now lift your right leg and meet it with your right hand to make a clap sound. Return to start position and repeat.

Leg pulses

lose thigh fat

Take a position by lying down on the left side and bend your right leg in such a way that your knee and hips form a straight line. Now extend your left leg keeping your toes pointed. Now raise your left leg off the ground and keep your right leg still in the same position. Keep moving your left leg up and down and don’t touch the ground to create tension in thighs. Get back to the start position and repeat.

2. Increase your cardio to lose thigh fat

lose thigh fat

Cardio is one of the best ways to stay fit as it is excellent for burning calories and also fastens the weight loss procedure. If you want to lose weight that too in a faster manner, then trust me cardio can be your best friend. There are a lot of forms of cardiovascular exercise which not just focus on weight and fat loss but also comes in handy to tone your legs once you shed all that stubborn thigh fat.

Such exercises include running, jumping rope and cycling. If you do a cardio workout, then increase it so that you can burn more calories. Click here to check more exercises included in the cardio workout.

As per CDC recommendations, one should workout for 2 hours and 30 minutes of heart-pumping cardio in a week. You can also add high-intensity interval training which will help you burn fat faster. If you add calorie torching plyometric along with the strength training, then you will get metabolism-boosting benefits.

3. Hydrate

We all know that how important it is to hydrate when we are working out and want to lose that extra weight and fat from the body. Water flushes out all the unnecessary toxins from the body and works as a carrier for propagating nutrients to cells and is very healthy. Always stick with water as it provides everything that your body tissues need to stay moist. A daily recommendation of liquid is 64 ounces per day. Hydrating does not just mean drinking water. It also includes other liquids like tea, juices and other drinks. Make sure you hydrate properly and avoid that extra sweetness from the liquid you consume throughout the day.

lose thigh fat

Drink green tea, lemon tea or a lukewarm glass of water. Green tea along with the workout works excellently as it is a great source of antioxidants and if consumed without sugar contains negligible calories. The tea also contains polyphenols and helps the body in protecting cells from free radicals. Green tea is a great substitute when it comes to hydrating yourself as it detoxifies your body to a great extent. Drinking a cup of tea or water before the meal makes you believe that you are full and hence lowers your cravings and makes you less inclined towards eating more.

Make sure you avoid cold drinks, caffeinated drinks, sodas, concentrated juices and energy drinks which are high in sugar and has ample of calories in then which can simply negate the workout you have done.

4. Add inclines to workout

lose thigh fat

This is something which can help you a lot in getting those lean, toned legs as using an incline while exercising is a great way to feel that burn in your legs. Even when you are doing your cardio make sure you add more inclines which can help a lot in targeting that thigh fat. When you are the treadmill, you can always ramp up the incline as per your need. Even if you are not following gym, you can add inclines to your walking routine by finding trails with hills so that effort on the leg is increased. With inclines, you can immediately feel that burn in your glutes and inner thighs as it is more efficient than walking and jogging on the flat surface.

Readout my another article on Invaluable tips to give you great posture.

It also increases the heart rate, which means that you’re burning more calories than when you work out on the flat surface. Incline works on toning your lower body that is it targets the hamstrings, thighs, and tush.

5. Eat healthily to lose thigh fat

The most prominent mistake people do is that they go on a diet and eat very less. This is a myth that eating less can help. In fact, it is very unhealthy as you may feel low on energy if you are not consuming the required amount of calories a day. Eat healthily and keep a watch on what are you eating which can help you get fit and lose weight. You need to sort out food items that you can consume, and you also need to maintain balanced meals throughout the day. It is very simple excess calories equal to excess fat on your body.

lose thigh fat

Choosing the right foods and cut back on unhealthy fats, sugars, and processed foods if you want to lose the extra fat and weight from your body. Overall fat loss from the body can only help you lose that stubborn thigh fat. The best trick you can use is that when you start your journey of weight loss make sure your plate is half filled with veggies and half with lean protein or healthy carbs like quinoa, brown rice.

Listed below is the completed balanced diet you can follow to keep yourself satiated all day long and also taking the essential nutrients which are necessary for the body.


Complex carbs are absorbed slowly by the body, and hence they don’t overload the body system. Go for low-calorie carbs like include oats, whole-wheat products, and unprocessed grains such as brown rice which takes time to digest and keep you satisfied. You eat less and gain all the necessary carbs required for daily basis with less calorie intake.


Choose lean meat such as fish, chicken, turkey, and poultry. Other forms of protein include beans, soy products, pulses, sprouts and nuts which are healthy and low on calorie.

Fruits and vegetables

Consume leafy green veggies. Eat them raw instead of consuming them cooked. Make salads using broccoli, cucumber, flaxseeds to relish a great lunch and healthier too. Look for superfoods like kale, blueberries, and avocados which are also great for those who are into working out.

Good fats vs. bad fats

Some people think that fats are bad for health and you should simply prohibit themselves from consuming them. However, there are good fats as well like Omega 3 fatty acids and monounsaturated fats which are suitable for the body system and help in lowering cholesterol levels. Nuts, olive oil, seed oil, and fish all these are considered as ‘good fats.’ Avoid Trans and saturated fats which can make your thighs (or other body parts) larger. These include processed food, candies, cakes, ghee and saturated oils etc.


Consume dairy products as they are also a good source of protein and calcium but make sure you stick to low-fat dairy products. Yogurt is excellent, as it contains bacteria that helps in digesting food efficiently.

6. Try keto diet and follow low carb and calorie diet

Following a low calorie can help you reduce fat and for that, you will need to reduce your intake to 1200 to 1500 calories per day which are recommended for women. Moreover, dieting does not mean you stop eating as it is not safe to lose more than 2pounds a week.

lose thigh fat

The best option to lose that extra fat is opting for the ketogenic diet which is low carb diets and substitutes carbohydrates with fats and proteins. Keto diets are high in fat and lower in protein. Now you must be wondering why intake fats instead of protein? So the reason behind this is that when you consume too much protein, your body converts excess protein to glucose which is ultimately a form of carbs. Secondly, fats do not affect the insulin and blood sugar levels.

Make a goal to take 70% calories from fat, 20% from protein and rest 5-10% from carbohydrates. That is limit the carbs consumption to 20-50 grams per day. In keto diet majorly you need to focus on less carb intake and don’t forget to workout.

Foods which cannot be a part of your low carb diet:

  • Make sure to grains you avoid pasta, cakes, pastries, and cakes.
  • Avoid processed foods as they have added sugar which is not at all healthy.
  • Avoid Starchy vegetables that say No to potatoes, beets, or corn.
  • Make sure you consume fat between 35 and 60 grams per day. This means that fats should make up a total of 20% to 35% of your entire calories in a day.
  • Make a goal of consuming about 170 to 240 grams of complex carbohydrates like whole grains, vegetables, and fruits per day. This should be 45% to 65% of your entire calories intake for the day.
  • Eat 55 to 95 grams of low-fat protein, which includes meat, poultry, and fish. This should be 15% to 25% of your total calorie intake for the day.

Foods which can be a part of your low carb diet:

  • Go for Unprocessed high-protein fish such as salmon, tuna, mackerel, and trout or if you are not a fish lover then go for unprocessed high protein meats such as beef, lamb, and turkey.
  • Try out leafy green vegetables instead of veggies like potatoes which are high in carbs.
  • Unprocessed cow, goat, or sheep’s milk cheese.

7. Sleep right

lose thigh fat

We are well aware of the fact that no matter how much we workout or how much we diet, we are not going to lose any fat till the time our body is not getting complete rest and that rest comes from taking enough sleep. With workout, our body feels worn out and exhausted.

Our body needs to recover from activities we have been doing all day long which comes from sleeping. While we are asleep, our body reshapes. If it lacks that good night sleep, then you won’t get the results you are expecting out of your workout instead you will have the cravings to snack on unhealthy things during the day.

When our body doesn’t get enough sleep, our body releases a hormone called ghrelin and another hormone called leptin in lower levels. Ghrelin is responsible for stimulating our appetite and Leptin tells our brain when we are full.

In other words, when we don’t get enough sleep, our body has an increased appetite, and our brain becomes incapable of sending as many signals to our body that it’s full.

People with sleep apnea (temporary cessation of breathing during sleep) are also more likely to be overweight. If you have any such problem, consult your doctor immediately so that you can get rid of this sleep issue.

8. Record your meals to keep a track

lose thigh fat

Let me tell you all that it’s 30% of your workout and 70% of your diet which can help you lose weight. You can never slim down with just workout. One also needs to cut his/her calorie intake throughout the day so that they can achieve their target.

It can be tedious for people to keep a note of their calorie intake. For this what you can do is we can log whatever we ate in six days or a week. With this, we can track our calorie intake and also can keep a track of how we are losing. Just don’t consume less than 1200 calories in a day and you are good to go. Noting it down keeps you accountable for every bite you eat.

If you’re practicing to eat right, then make it a habit to write down what you eat, and track your calories. When you do this, you will not reach for an unhealthy snack – because you will then know that you have to write it down. There are a lot of apps in the app store which can also help you track your meals and weight loss.

9. Remember your genetics

lose thigh fat

If you’re following everything on this list, tired of being trying to get in shape and not seeing any the results that you desire for then stop and think about your body shape as well as your mom’s, aunts, sisters, and grandmother’s body shape. If you are blessed with a body shape then no exercise, eating right can make a change. Don’t stress yourself about it as it is not in your hands and all this is because of your genetics.

The shape of your body determined by genetics – not by how hard work you do to maintain it. But the only solution to this is that by following the right workout and diet you can get your body into the best shape possible and can look the best in whatever shape you are being gifted by your ancestors.

10. Foods for Thinner and Leaner Thighs

Your sweating will be in vain if you don’t eat right.

lose thigh fat

Ladies are the ones which are more prone to getting fat at their thighs and hips as they are easy places for fat to be stored.

Here are some of the fat burning foods for thighs which will help you trim that extra fat off from your inner and outer thighs. Incorporate these foods into your workout plan to produce best results.


Nuts are one of the most powerful fat burning foods for thighs. Whenever you have a snack craving or you are hungry instead of munching some unhealthy snacks go for nuts. There are a lot of variations to nuts such as cashews, pistachios, peanuts, walnuts, and almonds so that you are not bored of eating the same snack daily. Not just they are a healthy snack they are packed with proteins which are great for muscle build up and also increases body metabolism which in turns proves to be helpful in melting that excess fat.


Eggs we all know are the healthiest foods we can come across. Simply incorporate these into your diet and you get all nutrients in just one food item. It can help you fight any battle against weight loss and also gives your body all the essential nutrients. Be it breakfast, lunch or dinner consume them anytime and eggs will always give the health benefits to your body. It improves your muscles, a very rich source of protein and also helps in burning fat.

Low-fat peanut butter

Peanut butter is also a wondrous food which can be included in your diet as It’s very filling and it easily replaces the desire for sweets, plus it’s a full powerhouse of protein. You can eat it with toasted bread or with celery sticks. Make sure you use a homemade peanut butter which is made with olive oil. The ones which are there in the market are not that healthy as they have additives and sugar.


Grapefruit is one of the most effective fats burning foods for your inner and outer thighs. It’s has a lot of health benefits and people prefer it for breakfast or drink grapefruit juice instead of water and juice just because of its goodness. Apart from its fat burning strength, it also helps in lowering your insulin, improves the body metabolism and also helps in regulating blood sugar levels.


Consuming fish as a part of your diet can definitely help in getting you the results you want. Fish is one of the known fat burning foods for thighs. There are a lot of options when it comes to fish like tuna, salmon and any other type of fish. Enjoy the different varieties of fish along with taking care of your fitness. Fish is a basically lean protein which makes you feel satiated for longer and as a result, you end up consuming fewer calories.

Whole Grains

Whole grains are fiber rich foods that will help to keep your stomach full all day long and reduces the need for frequent unhealthy snacking. It includes oatmeal, quinoa, tempeh, brown rice, Ezekiel bread etc.

11. Don’t forget to have your fuel for the day: Breakfast

lose thigh fat

We all realize the importance of breakfast as it the first fuel of the day which helps us kick start our day. Make sure you don’t skip the first meal of the day as it starts the body metabolism which is responsible for reducing the body fat.

You can get leaner legs by including breakfast as a necessary habit.  Don’t consume sugary meals instead opt for a highly nutritious combo of protein and fiber-filled complex carbs. The proteins will give you the necessary energy so that you can do your early-morning cardio workout and it also helps in muscle building. The carbs sustain that energy and keep you satiated.

If you skip breakfast, you’ll feel tired, and hungry at the beginning of the day and then will end up eating unhealthy stuff. Also skipping breakfast means that your body comes in nutritional trouble which makes the body conserve every calorie and turns the sugar into fat. Consuming breakfast daily can help you a lot in losing, those extra kilos.

Additional Tips to lose thigh fat

lose thigh fat

  • Make sure you stand more than sitting as standing burns calories and sitting for long hours stores them. Try walking as much as possible like while watching TV, or talking on the phone or while doing household chores. It cannot replace exercise but can surely help in a long run.
  • Take small meals and drink all day long but don’t consume in excess.
  • Eat green leafy vegetables rather than junk food, replace unhealthy food with healthy food. Consume them raw instead of eating them cooked.
  • Make sure you prefer to walk whenever you get a chance and don’t forget to take at least 10,000 steps a day! Depending on your weight and your speed of walking, you can burn 100-400 calories per hour walking.
  • Try “mountain climbers” exercise to lose thigh fat.
  • A session of 15 minutes of yoga thrice a week can be helpful.
  • If you like dancing, cycling or swimming then make sure you do it so that it can also add up to losing fat from thighs.


  • Make sure if you are on a diet don’t starve yourself as starving can make your body metabolism slow. If you don’t eat for long hours, it stores up fat reserves and prepares itself for a long time. Not just that it is incredibly unhealthy to starve as you can feel very low on energy if you don’t eat properly. Instead, eat healthy and workout.
  • If you are starting the workout from scratch, then make sure initially you don’t overload your body as it can lead to injuries or unnecessary pain.

lose thigh fat

Follow all these points, tips and tricks religiously and get those sexy toned, lean legs. If it’s because of your genetics, then don’t stress yourself instead get into the best shape possible by using these exercises and diet.

Eat clean, workout hard, and your life will be healthier. Stay gorgeous and get into that skinny pair of jeans as soon as possible. Till then Stay fit and stay beautiful. 🙂 🙂

Health All in One