How To Lose Thigh Fat Easily

Fat that tends to accumulate on your thighs occurs when you consume more calories than you need daily. Losing this type of fat requires increasing calorie burning, which promotes fat loss. You don't need an expensive gym membership or complicated workout plan to lose thigh fat. Combine strength training moves, cardio and diet modifications to achieve your goals.

Step 1

Do the pickup squat exercise. Start in a standing position. Hold 5 to 8 lb. weights in each of your hands. Slowly bend into a squat position. Keep your shoulders pressed back and set the dumbbells down by your feet. Return to a standing position and squat down again. But this time, pick up the dumbbells. Continue this exercise for a minute, recommends "Fitness" magazine.

Step 2

Perform the plie exercise. This exercise tightens the front and back of your thigh muscles. Position your feet a little wider than shoulder-width apart. Lift into a squat position, keeping your arms extended fully in front of the body. Your toes are pointed away from the body. Return to the starting position and continue to repeat this exercise for a full minute.

Step 3

Plan aerobic activity to burn fat. Healthy adults need a minimum of 150 minutes of physical activity weekly for weight loss, according to the Centers for Disease Control and Prevention. This is about 30 minutes, most days of the week. Break workout sessions into shorter amounts of time to make meeting your goals easier. For example, walk for 15 minutes in the morning and take a brisk 15-minute walk during your lunch hour. If you take the bus to work, get off a few stops early to fit in a fast morning walk.

Step 4

Eat foods that promote better workouts. Maximize your thigh workouts by eating foods that promote increased blood flow to the muscles. Berries are a food that accomplishes this, according to "Fitness" magazine. Eat about 1/2 cup of berries daily. Almonds are another option. This food is high in magnesium, which assists with creating better muscle contractions. Eat 23 almonds daily.

Tips and Warnings

Plan on completing at least two strength-training sessions weekly. Each session needs to last about 20 to 30 minutes.
Talk with your doctor about your weight loss goals. She will evaluate your health and make recommendations for losing unwanted thigh fat.