How to Lose Thigh Fat Fast Without Gaining Muscle

A healthy diet is important to lose thigh fat.
Image Credit: ansonmiao/E+/GettyImages

There is a magic formula to losing thigh fat. It requires diligence on your part and creating a calorie deficit. In other words, you must burn more calories through exercise than you consume.


Since you can't spot reduce any one area of your body, you can pick one or more cardio activities to perform on a daily basis that will help you lose weight all over. Your thighs will get slimmer without gaining a significant amount of muscle along with the rest of your body in a healthy way.

Video of the Day


Cut back on empty calories and do aerobic exercises you enjoy to lose weight in your thighs and the rest of your body.

Eat Less to Lose Weight

You have to consume less calories and exercise more to produce a deficit and promote weight loss through your body as a whole. Losing weight in one place is called spot reduction, which is impossible according to ExRx. However, you can reduce your daily intake by 500 to 1,000 calories, and you can quickly and safely lose one to two pounds a week.


Stock your kitchen with foods that have a low energy density. Fruits, vegetables, whole grains, lean meats and fish fall into this category. Low energy density foods have a lot of volume, but not a lot of calories. Eat nothing but low energy density foods to achieve the fastest results.

Start your day with breakfast to boost your metabolism and satisfy your hunger. According to the Dairy Council of California breakfast eaters are not only more likely to lose weight due to the satiation it provides, but are more likely to keep weight off after losing it. Have something quick if you are in a hurry, such as half of a whole grain bagel with low-fat cream cheese. Prepare something more elaborate if you have time, such as an omelet with chopped vegetables and salsa.


Graze throughout the day to keep your energy levels up, appetite down and metabolism high. Eat small meals every two to three hours after you finish your breakfast. Balance each meal with a portion of protein and carbs. Hummus on rye bread with lettuce and tomato is a meal, for example.

Read more: The Ultimate Guide to Fat Loss

Stay Hydrated With Water

Drink water throughout the day instead of sugary beverages. Beer, wine, mixed drinks, soda, fruit punch and milkshakes all contain high amounts of sugar and/or fat. Water, on the other hand, is calorie-free and also helps hydrate your body. Have a big glass with your meals to further prevent overeating.



Read more: 10-Minute Leg-Sculpting Workout

Exercises to Lose Thigh Fat

Perform cardiovascular exercises to lose thigh fat without gaining muscle. Choose a form that involves the thighs, such as running, indoor cycling, elliptical training, stair-climbing or versa climbing. The Physical Activity Guidelines for Americans recommends 150 to 300 minutes per week of moderately-intense cardio. Or, to boost your fat-burning potential perform 75 to 150 minutes of vigorous cardio.


Spend a majority of this time doing intervals if you want to lose weight — simply bounce back and forth from a fast to slow intensity. You can set the rate. When doing interval training, make your low-intensity bouts twice as long as your high-intensity bouts. For example if you run fast for 30 seconds, jog lightly for 60. This will burn a high amount of calories and keep your metabolism elevated once you are done.

If you are pressed for time, do your cardio workouts in small bouts throughout the day such as 20 minutes in the morning and 30 minutes in the evening. This will make it easier to do high-intensity exercise as well.




Report an Issue

screenshot of the current page

Screenshot loading...