How to lose thigh fat fast

Adam Bridge
7 min readJan 29, 2021


How to lose thigh fat fast

Before we go any further, we need to bust a common myth…

The idea that you can target a specific area of your body to lose weight isn’t true.

However, you can still follow a diet that will help you lose weight all over your body including your preferred target area.

Having said that, choosing an exercise plan that targets your thighs and leg muscles can strengthen the muscle mass and burn fat in that region.

There are a few steps you can take to reduce fat in your thighs and tone your leg muscles.

1. Reduce your salt intake

Salt causes your body to retain excess water which can lead to bloating and discomfort that affects your whole body, in particular your stomach, hips and thighs.

The more salt you consume, the more water is retained in your body, instead of being filtered out through your kidneys.

So, the sooner you lower your salt intake, the sooner you should see a difference in your bloating, and you should start to feel better about yourself.

According to the American Heart Association, most people only need 1500 milligrams of salt per day, yet most people consume far more than that amount.

The easiest way to lower your intake is to avoid processed foods like canned meats, canned veggies, salted snacks, and pizzas.

2. Add more minerals into your diet

Minerals often referred to as electrolytes such as magnesium, calcium and potassium are an important part of a healthy diet, which are often overlooked.

They are a good substitute for salt, because the more electrolytes you have in your body, the less salt will be retained.

Whole grains, leafy green vegetables, nuts, lentils, fruits and natural yogurt are all sources of magnesium, potassium and calcium.

3. Lower your carb intake

Quite simply, the more carbs you eat, the more fat your body stores so it’s critical that you reduce your carb consumption if you want to see weight loss results.

Excess carb consumption also causes water retention which can lead to bloating.

That’s why people who cut back on carbs can often see weight loss results quite quickly because they lose their excess water weight.

Some examples of low-carb foods for weight loss include:

  • Cauliflower rice or brown rice instead of white rice
  • Sweet potatoes instead of white potatoes
  • Brown pasta instead of white pasta
  • Roasted veg and cabbage instead of canned veg
  • Wholegrain Brown bread or rye bread instead of white bread
  • Natural fruit juice/smoothie instead of sugary drinks
  • Nuts instead of candy

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4. A cup of tea or coffee is good for you

Both tea and coffee in moderation (no sugar) are good for you. They can stimulate your metabolism and keep you feeling full for longer, making it less likely that you’ll snack in between meals.

Healthy teas that are particularly good for you include green teas, herbal teas and camomile which all have soothing qualities.

5. Drink enough water

Drinking plenty of water is key to ensuring you stay well hydrated and your body cleans out excess salt and fluids.

Water also keeps you well satiated and less likely to feel hungry, which in turn helps you burn calories and lose weight.

You should aim to drink between 2–3 liters a day, and it should replace all sugary drinks if you are serious about losing weight.

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6. Add some cardio exercise

It’s important to add a regular cardio exercise into your weekly routine in order to lose weight.

Whether it’s a walk, swim, jog, or cycle, you should ensure you exercise at a moderate pace which increases your heart rate, so you burn those calories quicker.

The Centers for Disease Control recommends doing a weekly routine of 150 minutes of cardio exercise.

For people looking to lose thigh fat fast, one of the best exercises is cycling. Even for beginners, cycling can be done at a low intensity which doesn’t strain your knees.

Cycling has plenty of other benefits, as it strengths your muscles in your calves, glutes and quadriceps.

If you prefer to exercise in the comfort of your own home, you can always consider getting an exercise bike, and if space is an issue, why not join a local gym, so you’ve really got no excuses now.

7. Track your calorie intake

Keeping track of your food intake and important metrics such as your calorie intake and exercise output is very helpful in making sure you know where you are on your weight loss target.

More importantly, it can let you know how many calories you have left to consume each day so you don’t over-eat and disrupt your progress.

There are plenty of apps you can use to record your daily consumption.

Check out this list here for some ideas.

Of course, tracking doesn’t mean you should go overboard and track and measure every little detail. That can quickly become tiresome and burn you out.

Choose a few key metrics that are aligned to your diet and make sure you track them closely to help you stay the course.

8. Eat more fiber

Eating lots of vegetables ensure you will have plenty of fiber in your body, which will help you digest foods more easily and stay full for longer.

9. Lean Proteins

Lean proteins are key to ensuring you have a healthy diet as they not fill your appetite, but also help build muscle mass in your body.

Chicken, Fish, Turkey, and Boiled eggs are all very good sources of lean protein which you should include with a healthy side of vegetables.

10. Strengthen your thigh muscles

As we’ve alluded to before, dieting is not enough on its own to lose weight effectively.

You also need to exercise regularly, and if you want to lose weight in a particular area, you need to focus on an exercise that builds up muscle whilst burning fat.

Lunges and squats are excellent exercises you can do anywhere which work on your legs, while toning your quads, hamstrings and inner thighs.

You can switch between lunges and squats on alternate days to keep things fresh.

For an effective lunge, follow these steps:

Stand up straight. Place your hands on your hips for extra balance, if needed.

Step your right leg forward and left leg back, and bend your right leg at the knee, creating a 90-degree angle.

To prevent injury, ensure your right knee doesn’t move past your ankle.

Press your weight down into your heels.

Press back up to your starting position.

Complete your desired number of repetitions, and then switch legs.

For an effective squat, follow these steps:

Start with your feet slightly wider than hip-width apart.

Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position.

Lower your hips until your thighs are parallel or almost parallel to the floor.

You should feel the squat in your thighs and glutes.

Pause with your knees over, but not beyond, your toes.

Exhale and push back up to the starting position.

11. Consider HIIT training

If you are really serious about wanting to lose thigh fat fast, you should consider high-intensity interval training (HIIT).

These exercises help you burn calories quicker than most other exercises which lead to fat loss.

Check out this exercise routine you can do in just 15 minutes from the comfort of your own home with no equipment needed.

12. Ensure you get enough good-quality sleep

Lack of sleep can result in lower levels of the leptin hormone in your body.

Leptin is the hormone that makes you feel full.

So, if your hormone levels drop, you’ll feel hungrier, and the more likely you are to reach out for junk food.

It’s recommended that you sleep for 8 hours a night, and while this can be difficult for many people, there are a number of tips you can follow to improve both the quality and duration of your sleep.

  • Buy a comfortable pillow
  • Buy some good blackout blinds to keep your room darker
  • Take a hot shower before you go to bed
  • Try some deep breathing techniques to relax your mind and body before you hit the sack
  • Keep your cellphone and electronic devices away from you when you go to bed

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DISCLOSURE: Some of the links in this article are affiliate links. This means at no additional cost to you, I may earn a commission if you click through and make a purchase. These commissions help me create free valuable content like this article. Any representations are aspirational statements only and results are not typical. There is no guarantee that you’ll receive the same results or any results at all. Your results will depend entirely on your work ethic.



Adam Bridge

Health conscious blogger also interested in technology and travel.