While it is not really possible to "spot reduce" and lose weight in only some areas of your body, you can do certain exercises to target them. For example, you can't just reduce the size of your thighs and waist, but you can lose weight that may result in losing inches where you carry extra body fat. To lose weight, get regular cardio and eat a low-fat diet to trim your thighs and belly.
Make Regular Exercise a Habit
Make cardio a habit. To lose 1 lb., you must burn 3,500 calories from exercise or by reducing the calories you consume. The American College of Sports Medicine recommends that all healthy adults get at least 30 minutes of cardio, five times a week. Were you to do two weekly workouts lifting weights, you could reduce your cardio to three, 20-minute sessions of vigorous exercise. To lose weight, some people must do 60 to 90 minutes of cardio a few times. All forms of cardio will work the thighs and increase your metabolism to help you lose weight.
Resistance Training Trims Thighs
Resistance training will build lean muscle tissue that can help you lose weight more quickly and shape your legs and tone your belly. For example, walking lunges with light dumbbells in each hand will work the legs. Squats will work the thighs and the gluteus maximus of the hips but must be done correctly to prevent injury to the low back. Standing leg presses will also shape the thighs, as will seated double leg abduction and adduction machines. These shape the inner and outer thighs.
Work the Thighs Climbing Stairs
Any kind of cardio that is leg intensive will trim and shape the thighs. Walking, hiking hills, stair climbing, doing a step aerobics class all will work the thighs. Finding a staircase outdoors and doing as many rounds that you can will provide a serious cardio workout and give you great thighs if done consistently. Walking stairs may be better than jogging or running them because walking is low-impact, preventing injury to the knees and low back. Hit the water, and run in a pool or ocean to get a strong cardio and thigh workout.
Do Ab Exercises to Target the Belly
For the waist, do a cable exercise called "wood chopper," where you hold the cable and move from above your left shoulder and draw it down to your right knee. This will work you side oblique muscles of the abs. Use a Swiss ball for different types of lower and upper abdominal exercises that will give you functional strength to provide stability in the low back and trim waistline.
Eat a Low-fat, High-fiber Diet
You will lose weight more quickly if you change your diet. The U.S. Department of Agriculture has created dietary guidelines that advise people to eat a whole-food diet. If you have a "muffin top," saturated fats and refined sugar are usually the culprits -- these are found in sodas, fast food and sweets made from sugar. Instead, eat mainly vegetables, fruits, whole grains such as brown rice, millet, oats and quinoa, lean proteins, eggs, nuts, legumes, low-fat dairy foods and non-saturated fats. Favor olive, sunflower, flax and hemp seed oils. By eating a low-fat, high-fiber, high-protein diet, you can quell cravings and prevent binging. Combining regular exercise with consuming a balanced diet will help you lose weight all over, including the thighs and belly.
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