The accumulation of body fat in the thigh area is a problem that primarily affects women, although men can be afflicted as well. Getting rid of this fat takes time but with the right weight loss plan in place, you can get the results you seek within a relatively short period of time. The keys are watching what you eat and exercising regularly. The type of exercise plays a critical role in how fast you burn away the fat. Spot-treating your thighs with daily leg workouts will not do the trick, so take a full-body weight loss approach for optimal results.
Losing Weight
Weight loss requires that you create a calorie deficit. This means you burn more calories than you consume. The higher the calorie deficit, the faster you can achieve results. However, losing weight too fast is not recommended. The Centers for Disease Control and Prevention suggests targeting a goal of 1 to 2 lbs. per week maximum. At this rate, you'll definitely notice your thighs begin to slim in a matter of a month or two.
Caloric Intake
Cutting unnecessary calories from your diet is one of the fastest ways to achieve a calorie deficit and start melting away the fat. For the quickest results, the U.S. Department of Agriculture suggests that adult women target 1,000 to 1,200 calories per day and men shoot for 1,200 to 1,600 calories per day.This is the fewest number of calories recommended for safe weight loss. Focus on nutritionally-dense foods like vegetables, whole grains, fruits and lean cuts of meat to make every calorie count.
Exercise
Since your goal is to lose weight, you should plan for at least 30 minutes of daily exercise; 60 minutes is even better. This will help you burn calories toward your calorie deficit and help boost your metabolism. Increase the intensity of your workout to burn more calories and speed up your weight loss. For example, MayoClinic.com says a 200-lb. person burns 346 calories walking briskly for an hour while the same person burns 1,229 calories running at an average speed of 8 mph for the same amount of time. Resistance training is also beneficial at tightening and toning your thighs; aim for two resistance training workouts per week in place of your aerobic training on those days.
Potential
Assuming you're able to reach the CDC's maximum weight loss recommendation of 2 lbs. per week, it won't take long at all to slim down your thighs. At this pace, you'll lose 52 lbs. within six months. This would require a calorie deficit of 1,000 calories per day. The majority of this deficit can be achieved by cutting calories from your diet, such as high-calorie snacks and soda. Exercise can help fill in the gaps. Don't focus too much on your weight, however, because as you gain muscle your body weight may fluctuate. It's more important to use the "eye test" to determine your progress. For example, monitor how loosely your jeans are fitting or how toned your thighs are looking to get a more accurate depiction of your progress.
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