Looking for exercises and nutrition tips for slimming down thigh fat

Asked 3 years ago

I have really stubborn thigh fat that I've been trying to lose by exercising and dieting but nothing seems to work. I would appreciate some advice if anyone has experience with that.

Malik Charles

Friday, March 05, 2021

Calorie deficit (any diet that suits you, don’t let people tell you to go keto or vegan or anything else you just do what works for you) then you can increase your step count. Don’t let people tell you thigh exercise take off thigh fat either 🙄 so much miseducation from PTs it’s a joke! That’s why I did my nutritionist qual It comes off us all in different ways, some people lose it from their stomach last of all (me included) while others hold it around the thighs and bum. Well done on your weight loss though that’s impressive! Don’t listen to people who say anything negative about your appearance just be happy in yourself id suggest working on core strength so it won’t look concaved as spot reduction isn’t a thing so Won’t take fat from that area it will take it from wherever it’s stored such as the legs in your case cardio can be bad for overuse injuries, I’m also a fan of weight training. I was just saying people need to find a preference so they stick to it

Yael Gladstone

Tuesday, March 09, 2021

Localized fat loss is a myth, you cannot lose weight in just one part of your body no matter how many squats you do and carbs you don't eat. As a general rule of them, weight loss is best achieved by having a negative daily calorie balance, your daily calorie intake must be lower than your daily calorie burn. Depending on what and how much you eat and how and how much you exercise is the number one key to weight loss.

Weight loss is a very subjective issue and is determined by your body type. Some individuals will lose weight in their legs first, some in their chest and some in their face, we have no control over where our body "chooses" to lose fat from.

Saying that there are some great exercises to strengthen your legs and try to tone them, squats, lunges, resistance band exercises around the ankles, inner thigh leg raises, outer thigh leg raises etc.

Carson Reese

Wednesday, March 31, 2021

Intermittent fasting may help as well. Steven is correct all about nutrition 💯🔥👍🏽 Everyone is different so it might be counter productive for you. Works very well for me. So it’s definitely ones preference. As you go through my profile and see my pics I keep muscle while fasting. Just saying 👍🏽

Osasere Okunloye

Friday, April 02, 2021

Excess fat can build in your body when you take in more calories than you use. Women store most of these facts around their hips and thighs.

If you have excess fat, you should look to reduce the amount of calories you take in, and work out to burn fat. Losing fat in just a particular area is just a myth. However you can strengthen a part of the body while reducing body overall fat.

Exercise is one of the best ways to reduce body fat. You can do squats, leg presses, hamstring curls etc. You can also use resistance bands or dumb bells during your exercises.

Exercise training that involves the heart and increases the heart rate can also help to reduce fats. Exercises like running, walking long distances, cycling, dancing etc. These exercises use calories in your body and may strength your heart and lung function.

About losing fat through dieting, you necessarily don't have have to go vegan. All you have to do is to reduce your calorie intake and eat healthily.

For the sake of your question, fruits and vegetables can help; whole grains, proteins like lean meats, beans, nut oil, etc. Fibre rich diets are great nutritional remedies for weight loss too.

It is also important to reduce alcohol intake. Alcohol contain a high amount of calories, with no real nutritional benefits. While reducing alcohol intake, also drink more water.

Lastly, while it is almost impossible to lose weight in just one part of your body, regular exercise with a healthy eating program is likely to give you leaner thighs and a healthier body.

Avik Das

Saturday, April 03, 2021

Well, it's not a practical approach to lose fat in a particular area of your body because it's not how the human body works. It's impossible to slim down just the thigh fat of your body. To spot reduce fat in your thigh area, you need to lose fat all over the body, which will shed the stubborn fat in your body. Fat loss journey isn't an easy voyage, but it would be hard to stop after seeing the desired results. With the right training, diet, and approach, you can have a drastic fat loss in your body and consequently, you can also cut down the thigh fat.

1) Track Your Macros

Tracking your macros should be the primary thing to do whether you are in a fat loss journey or muscle-building journey. You need to know the number of calories you consume every day and to do that, tracking every meal is necessary. If you track your macros then you would need to know how much carbs, protein, and fat you are eating. With a goal of fat loss, you should have a calorie deficit diet, which means eating far fewer calories than usual. The best way to do it is to download a food tracking app on your phone such as My Fitness Pal.

2) More Intense Leg Exercises

Since the main goal in your fat loss journey is to lose thigh fat, leg training should be the topmost priority for you. Train your legs in the gym at least twice a week, and it would be great if you dedicate two entire training days separately for your legs. Barbell Squat should be in the training program, which is arguably the best exercise for thighs, so it would give a good shape to your thighs. Barbell Hip Thrust is another incredible leg exercise to target your glutes and thigh area. Also, effective leg exercises such as Machine Leg Press, Leg Extensions, Hamstring Curl, and Lunges should be included in your leg day.

3) Include Intense Cardio Your Training

When the goal is to lose fat, cardio is certainly inevitable, as it is the fastest and the best way to lose fat. High-intensity cardio should be added to your training program. Running on a treadmill is the most popular cardio in the gym. Other than that, outdoor activities such as cycling, swimming, hiking, running are also great cardio exercises and should help you to shed the extra fat as quickly as possible. Add 45-60 minutes of cardio to your training routine to see the best results.

4) Intermittent Fasting

Today, intermittent fasting is one of the popular diet plans that automatically speeds up your fat loss journey. On top of that, if you maintain a calorie deficient diet, it would lead to an astonishing result within a short period. Intermittent fasting is the process to fast every day for 14-16 hours and eat only 2-3 meals a day. While it might sound frightening, it is not once you get used to it. After eating dinner and sleep, you would need to fast till lunch after waking up in the morning, meaning it would lead to a 14-16 hours fast every day. You have to skip breakfast in this diet plan.

Houston Hardy

Monday, June 14, 2021

I naturally have thick thighs. Using the bike has been the only way for me to slim them down!

Gaven Pennington

Friday, July 09, 2021

Whatever you do you'll have to stay consistent with that. Choose something you know you can stay consistent with for the rest of your life and go to work on it. Dont want to mess up your metabolism As said in the comments above, spot reduction is not something that’s possible unless you’re looking at cool sculpting or lipo type procedure which are in my opinion unnecessary. Caloric deficit, eating non processed foods, cut OUT SUGar, and routine exercise including weight lifting and cardio. There’s no magic thing that helps it. I too have those added fatty sections on my upper hip/thighs. It takes me training in my target heart rate for about 2-3 months to make them disappear Even fruit other than citrus fruit. Try it for only 30 days and see how u feel. I always tell people. If u want abs. Cut sugar (that includes alcohol) and doesn’t have to be forever ) Try cutting processed sugars first. Like candy, snacks, trail mix, sodas (sub with sparkling water) etc. make little changes first then make the complete shut off.

Aden Johnston

Wednesday, September 08, 2021

Stubborn thigh fat can be attributed to many things. In women one of those things can be (I stress can be) due to higher estrogen levels. Estrogen is important for women to naturally have, but to much and have adverse effects and most women do not need more added in unless they have low levels. Many foods, some prescriptions and alcohol are things that can elevate Estrogen in someone. Hope this points you in the right direction. Birth control is a big contributor to estrogen in the body. It may take a while for your body to readapt after stopping it. Personally, I would look into different detoxes that can help with that. Also, setting up your diet to rebalance your body. Cutting out things like soy, gluten, and processed foods can help greatly with that. I would look into a any regular 7-14 cleanse. Then I would focus on re-nourishing your body. Looking into a Whole 30 or Paleo type diet for 60-90 days. Lots of veggies, healthy fats and clean meat and protein. It will take time for your body to reset, just be patient and keep moving forward! Let me know if you have any questions or if I can be of help in any way!

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