How to Lose Thigh Fat Fast Without Gaining Muscle

Fat thighs put a damper on visions of sporting new swimwear at the beach or a friend's pool party. If a gathering is on the horizon and you want to create slender thighs fast, you have to be very disciplined and be willing to make sacrifices at the dinner table. Exercise is another big part of this game plan. To avoid gaining muscle, you simply need to eliminate heavy weight training from the equation.

Doughnuts need to disappear from your diet plan to lose thigh fat. (Image: George Doyle/Stockbyte/Getty Images)

Step 1

Cut back on calories. (Image: Jupiterimages/Pixland/Getty Images)

Cut back on calories 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. Reduce your daily intake by 1,000 calories, and you can quickly lose 2 lbs. a week.

Step 2

Fruits and vegetables are great to have in your kitchen. (Image: Jupiterimages/ Images)

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.

Step 3

Start your day off right and boost your metabolism by eating breakfast. (Image: BananaStock/BananaStock/Getty Images)

Start your day with breakfast to boost your metabolism and satisfy your hunger. 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.

Step 4

Eat small meals frequently. (Image: George Doyle/Stockbyte/Getty Images)

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.

Step 5

Drink water throughout the day. (Image: Jupiterimages/Pixland/Getty Images)

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.

Step 6

Perform cardio exercises to burn away fat! (Image: Thomas Northcut/Digital Vision/Getty Images)

Perform cardiovascular exercise to melt away thigh pounds. Choose a form that involves the thighs, such as running, indoor cycling, elliptical training, stair-climbing or versa climbing. The American College of Sports Medicine recommends 60 to 90 minutes of exercise performed five days a week to effectively lose weight. Spend a majority of this time doing intervals -- simply bounce back and forth from a fast to slow intensity. This will burn a high amount of calories and keep your metabolism elevated once you are done.

Things You'll Need

  • Fresh produce

  • Whole grains

  • Lean meat

  • Low-fat dairy

  • Salsa

  • Eggs

  • Humus


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.

If you are pressed for time, do your cardio workouts in small bouts throughout the day such as320 minutes in the morning and 30 minutes in the evening. This will make it easier to do high-intensity exercise as well.


Before you begin a new exercise program, talk to your doctor.

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