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A Diet to Lose Weight in the Thighs

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
A Diet to Lose Weight in the Thighs
A young woman is eating salad. Photo Credit: Mike G/Hemera/Getty Images

Having excess weight in the thighs is different than having it in the stomach. Abdominal fat can lead to deep visceral fat that packs around the organs and raises your risk for chronic diseases. Because there are no major organs in your thighs, the worst effect you can experience is a lower self-esteem. By changing your diet, you can slim down your thighs and gain back your self-confidence.

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Spot reducing is the idea that you can lose weight in only one area. This is a myth. To lose weight in your thighs, you need to lose weight throughout your entire body. A diet can help make this possible.


Cut back on calories to promote weight loss. By reducing your daily intake by 500 to 1,000 calories, you will lose 1 to 2 lbs. a week, according to the National Institutes of Health. If you have the discipline and are trying to lose your thigh weight quickly, go with the higher reduction.


When you reduce your calories, avoid foods that are high in sodium, sugar and saturated fat, such as bacon, chicken wings, pizza, cakes, cookies, ice cream and muffins. Instead, choose foods that are high in nutrients and can elevate your energy levels, such as lean meats, fish, beans, nuts, seeds, fruits, vegetables and whole grains.

Time Frame

The time of day you choose to eat can have an effect on your weight-loss goal. If you eat a meal and wait a long time before eating again, you can become ravenous and reach for something unhealthy. To prevent this from happening, have a meal as soon as you get up and continue to eat every two to three hours for the rest of the day. This will not only keep your hunger under control, but it will also lift your metabolism.


When you drink calories in the form of liquids, they can cause weight gain just like food. To slim down your thighs, replace calorie-laden beverages with water. Not only is water calorie-free, but it also flushes toxins from your system and keeps you hydrated. As an added bonus, drinking water with your meals will help fill you up and further prevent you from overeating.


To speed your progress, do cardiovascular exercise. Do any form that involves your thighs, such as fast-paced walking, running, elliptical training, stair climbing, cycling or rowing. Aim for 45 to 60 minutes of cardio, and do it four or five days a week.


Before you begin any new eating patterns, get the consent of your physician.

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