Excess weight on your body, in any location, can increase your risk of cancer and other health problems. If you want to lose weight in your thighs, you will need to exercise more and modify your diet.
Dietary Changes
Weight loss begins with what you eat. If you do not follow a diet that is low in fat and high in nutrients, no amount of exercise will reduce your thighs. Give up foods like cookies, cakes, sausages, deep-fried chicken patties, frozen dinners and processed cereals. Instead, fill up on healthier options like whole grain products, beans, fish, low-fat dairy, lean meats, fruits, vegetables, seeds and nuts.
To promote weight loss, keep your portion sizes under control by eating, every two or three hours, small meals that are balanced with protein and complex carbs. A tuna sandwich made with 100 percent whole-wheat bread, lettuce, tomato and light mayo is a meal example.
Consuming Fewer Calories
You can attain a caloric deficit by consuming fewer calories than you expend. To promote weight loss in your thighs, cut your intake by 500 calories a day. This can lead to one pound of weight loss every week.
Fat-Burning Exercises
Spot reduction is a popular term used to describe losing weight in one area of your body. Unfortunately, there is no evidence that this can be done. To reduce the size of your thighs, you need to reduce fat throughout your body by performing cardiovascular exercises. Perform any type of cardio for 60 to 90 minutes that involves thigh motion, such as stair climbing, hiking, rowing, hill running or group indoor cycling. At least four days of cardio a week will suffice as long as you do it at a moderate to high level.
Thigh Muscle Exercises
The major muscles in the thighs are the quadriceps, which are on the front of the thighs, and the hamstrings, which are on the back of the thighs. Smaller muscles called adductors and abductors are found on the inner and outer thighs, respectively. Although you cannot lose much fat by doing thigh exercises, you can build metabolically active muscle and give your legs a leaner, more toned look as you lose weight. Perform exercises that work as many of your thigh muscles as possible, such as squats, lunges, step-ups, leg presses, leg extensions, lying hip adduction and hip abduction.
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