You can lose fat around your thighs by eating a nutritious, low calorie diet and exercising regularly. Spot reduction isn't possible but lowering your body fat by taking in fewer calories than you expend helps you shed fat throughout your entire physique. Super charge your fat-burning efforts and add more definition to your thighs by integrating a resistance training component to your exercise regimen. Consult a physician before starting a physical fitness or diet plan.
Step 1
Consume fewer calories than you burn to achieve a caloric deficit and shed fat. The Mayo Clinic suggests losing weight at the rate of 1 to 2 lbs. each week by burning 500 to 1,000 calories more than you take in daily. Maintain this deficit by increasing physical activity and eating a balanced, nutritious diet.
Step 2
Eat healthy fats like natural peanut butter, complex carbohydrates like fruits, vegetables and whole grain bread, and lean proteins like salmon to cut calories and lose weight. Healthy fats help you feel full, complex carbohydrates prevent insulin spikes which lead to fat gain and lean proteins feed your muscles amino acids. Having a high lean muscle mass to body weight ratio increases your metabolism and accelerates weight loss.
Step 3
Run or walk for 30 minutes on most days of the week to burn calories and lose weight, tightening up your thighs. Cardiovascular activity improves heart health, elevates your mood and can reduce the risk of certain cancers. Go rollerblading or take a hike in the woods to burn more calories and shed fat.
Step 4
Do squats, lunges and leg presses once a week to tone your thighs. Training with free weights boosts your metabolism and adds definition to your muscles. Perform four sets of 12 reps for each exercise. Rest for 30 seconds between sets for a fat-burning resistance training workout.
Tips and Warnings
- Use a spotter during squats to maintain proper form. Warm up with 10 minutes of light jogging before your resistance training workouts to bring blood into the leg muscles. Stretch five minutes pre- and post-workout to increase flexibility and reduce the risk of injury.
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