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How to Lose 10 Pounds from Your Thighs

by
author image Kimberly Caines
Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.
How to Lose 10 Pounds from Your Thighs
Cardiovascular exercise can slim your thighs. Photo Credit GeorgeRudy/iStock/Getty Images

If your thighs are a problem area and you would like to slim them by 10 pounds, stop focusing so much on them. Instead, take on an approach that's geared toward reducing fat from your entire body. Accept that spot-reducing fat from just one area isn't possible, and know that by reducing fat from your entire body, eventually those jiggly thighs will also slim down. Give your diet a makeover and start an effective exercise routine so you get optimal results.

Step 1

How to Lose 10 Pounds from Your Thighs
Create a 500 to 1,000 daily calorie deficit. Photo Credit Eduard Titov/iStock/Getty Images

Plan on reducing your weight by 1 to 2 pounds per week, which according to the U.S. Department of Health and Human Services is a safe weight-loss rate. Since there are 3,500 calories in 1 pound of fat, you must create a deficit of 500 to 1,000 calories every day to achieve this.

Step 2

How to Lose 10 Pounds from Your Thighs
Make sure your reduced-calorie diet is well balanced. Photo Credit Warren Goldswain/iStock/Getty Images

Consume a reduced-calorie, well-balanced diet that contributes to your daily caloric deficit. Establish a diet that's low in sugar, salt, cholesterol and trans and saturated fats, and that emphasizes veggies, fruits, whole grains, low-fat or fat-free dairy and lean protein. Swap out high-calorie foods, such as ice cream and sugary sodas, for low-calorie alternatives, such as fruit and water. Also, reduce your portion sizes so you consume fewer calories.

Step 3

How to Lose 10 Pounds from Your Thighs
Perform leg intense cardiovascular exercise. Photo Credit Stewart Cohen/Digital Vision/Getty Images

Perform leg-intense, cardiovascular exercise at a moderate pace for at least 30 minutes on five days of the week. Leg-intense cardio burns calories that contribute to your daily caloric deficit, and mainly targets the muscles in your lower body, such as your hamstrings, quadriceps, calves and glutes. Ride a bike, go running or exercise on the elliptical machine or stair climber. Maintain an intensity that allows you to talk, but not sing.

Step 4

How to Lose 10 Pounds from Your Thighs
Incorporate full-body strength-training exercises. Photo Credit prudkov/iStock/Getty Images

Incorporate full-body, strength-training exercises into at least two days of the week. Strength training stimulates muscle tissue and increases your metabolism by 15 percent, according to the Centers for Disease Control and Prevention. Work all major muscles groups in your body, and use weights that are heavy enough so you can't do another repetition after finishing a set of eight to 12 reps. Slowly work your way up to performing two to three sets of each exercise.

Step 5

How to Lose 10 Pounds from Your Thighs
Also perform exercises that target your thighs as part of your strength-training routine. Photo Credit fstop123/iStock/Getty Images

Perform exercises that target your thighs as part of your strength-training routine. Squats, lunges, stepups and dead lifts can effectively tone and strengthen your thigh muscles as long as they're done with proper form. Start the exercises with just your body weight or just the barbell bar to develop proper form. Monitor yourself in a mirror. As you get stronger, slowly increase the challenge by adding weight.

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  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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