16 Ways To Lose Thigh Fat And Strengthen Your Legs


There’s no shame in admitting that you’d like to improve some aspect of your body. This is important to know if you’ve ever wondered how to lose weight and fat specifically in the thighs or legs: Any area of your body can’t be targeted for fat loss; this includes your thighs, hips and bottom. That doesn’t mean you can’t lose weight in those areas—if you have specific weight-loss goals in mind, you’ll also lose inches in other parts of your body at the same time.

In other words, you can’t pick and choose where and when fat is lost when you lose weight. You can reduce your overall body fat by eating healthy and exercising, but your body doesn’t know where it’s burning fat.” You will lose fat from every part of your body where it is stored. And we’re drenched in fat. Research has shown that women are more likely than men to accumulate fat in the thigh area. weight loss is all about creating a calorie deficit. Additionally, you can use exercise to tone and build muscle in specific areas of your body as you shed excess fat.

As a result, while there are no shortcuts to getting rid of thigh fat, there are a few things you can do to reduce bloat and inflammation and tone your legs as you lose weight overall. The following are a few things to keep in mind.

1. Keep tabs on your body fat percentage.

Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab, Promix Nutrition, and ARENA, explains that your body fat percentage is the amount of body fat you have compared to your total body mass. In terms of weight loss, “more lean muscle mass and less body fat” is what he recommends.

He claims that smart scales are an option for keeping track of these figures. Even if they aren’t perfect, they should at the very least allow you to keep tabs on your progress. Check with your local gym or health centre for a DEXA scan (a body composition imaging test) to get an idea of where your body is currently at. Think about talking about your ideal body fat percentage with an experienced doctor or personal trainer you can trust.

2. Incorporate exercises that specifically target your thighs.

Matheny points out that exercises like squats, lunges, and deadlifts work the small muscles of your inner thighs along with other leg muscles, and that’s important for getting your legs nice and toned. To get “next-level tone” in those areas, he recommends adding exercises like adductors and abductors as “icing on the cake.”

These muscles can be targeted with the help of machines in the gym (you may have seen one before, where you push your knees in and out to strengthen them).

Do you prefer to work out in the comfort of your own home? To get the same result, you can do clamshells and side leg raises.

3. And when you train your thighs, have a plan.

Don’t just throw in a leg day whenever you feel like it. Go in with a routine and plan in mind.

Complete eight to 12 repetitions of each exercise at your maximum weight for a total of three to four sets of each exercise. Squats and lunges are good examples of multi-muscle compound movements that can be incorporated into a leg workout. However, two days of leg training per week is ideal (like bridges and hamstring curls).

Curtsy lunges, sumo squats, and goblet squats are excellent exercises for toning your thighs all over. Band leg raises, lateral lunges, and hamstring curls are some of the exercises you can use to target your inner and outer thighs.

4. Get heavier weights in the mix.

Weight loss in the thighs (and the rest of your body) requires effort from a wide range of areas. Matheny, on the other hand, asserts that “the muscles of your legs may not be that strong” once you reach a certain body composition. There are a few things to keep in mind when trying to achieve a true tone in this area.

That’s why he advises doing strength training in layers, with the heavier weights coming last. Think about doing squats or deadlifts with a little more weight on the barbell while holding heavier dumbbells. In order to target your legs, he recommends doing squats and deadlifts.

5. Watch your salt intake.

Adding salt to your diet causes your body to retain water, which causes bloating that can affect your hips and thighs, as well as the rest of your body. It’s important to keep in mind that the more salt you eat, the more water your kidneys are unable to flush out of your system and instead stores it in your body. “You’ll notice a difference in how you feel and how your clothes fit almost immediately by cutting back.”

The maximum daily sodium intake recommended by the American Heart Association is 2,300 milligrammes, but most of us consume far more than that. Reduce sodium intake by limiting processed foods, such as sauces, canned vegetables, and soups.

6. Add more electrolytes into your diet.

The electrolytes you’ve seen in sports drinks are actually found in a variety of healthy foods that you may already be eating.

Each one of these, as well as potassium, is in a race against salt. In general, the more electrolytes your body has, the less salt it will retain, according to Moskovitz. “It helps your body flush out water retention by keeping the fluid balance stable.”

Electrolytes can be found in a variety of foods, including dark leafy greens, yoghurt, and bananas. At least two to three half-cup servings of fruit and the remainder of the vegetables are recommended by Moskovitz (one cup raw or one-half cup cooked).

7. Cut back on carbs.

Glycogen is stored in your liver and muscles, along with water, when your body breaks down carbohydrates into glucose. As a result, the more carbohydrates you consume, the more water you store in your system. People who follow a low-carb diet tend to lose a few pounds right away.” Moskovitz points out that “a lot of that weight is water.”

She recommends a daily carbohydrate intake of 75 to 100 grammes, although some people may require considerably more, depending on their height, weight, and level of activity.

Whole grains are an excellent source of heart-healthy fibre, folate, iron, magnesium, antioxidants, and phytonutrients, so don’t eliminate them from your diet entirely. Check with a nutritionist if you’re unsure of your carb limit.

8. Carry a water bottle around with you.

The less water you consume, the more your body retains. This is contrary to what you might expect. As your body removes salt and fluids that it doesn’t need, bloating is reduced.

Dehydration is a common symptom of hunger, so drinking plenty of fluids can help you feel full longer. If you’re exercising or it’s particularly hot outside, Moskovitz recommends drinking four to six litres of water per day.

9. Cut back on the cocktails.

Having a few drinks a day can add a lot of calories to your daily calorie intake without you realising. According to the U.S. National Library of Medicine, even a light beer or a mixed drink can have at least 100 to 110 calories per serving.

When you’re intoxicated, the foods you choose to eat aren’t always the best choices. Drinkers are more likely to order something savoury like salty fries, which may be the only thing on the menu at your local dive bar, according to a study published in the journal Appetite. In addition to the quality of the food you eat, the quantity you consume also has an impact on your weight, particularly if you didn’t start the evening with a substantial meal.

As a result, limiting how much and how frequently you drink can aid in your weight loss efforts.

10. Add some cardio into your schedule.

Moskowitz recommends aerobic exercise as a means of flushing out excess salt and fluids. If you want to burn calories and fat, you should engage in any activity that increases your heart rate. It’s easier to lose weight and reduce fat if your calorie burn is higher than it is if your caloric intake is lower.

Keep in mind that you must drink plenty of water at all times. If you’re working out for more than an hour, aim to drink 16 to 20 ounces more water per hour and eat more foods high in electrolytes.

11. Try tracking your meals.

When you’re trying to lose weight, keeping a daily log of what you eat helps you stay on track and accountable. MyFitnessPal is a favourite of Moskovitz because it is simple to use and provides estimates for most foods (but plain old pen-and-paper works fine, too).

Preparing your meals ahead of time is an important part of keeping an eye on your diet. As Moskovitz puts it: “Life gets in the way and it’s hard to stay on track, so having your meals planned out helps for sure.

12. Eat more fiber and protein.

Fiber and protein are two macronutrients that help you feel fuller on fewer calories, so include them in every meal to help you lose weight.

Lean muscle on your legs can only be built through a diet rich in protein. Try to get at least 25 to 35 grammes a day of fibre from vegetables, fruits, whole grain products, and lean meats.

13. Do squats one day and lunges the next.

In order to build muscle and strength, you can do leg exercises, but you should avoid doing the same routine over and over again.

Fhitting Room, a New York City high-intensity training studio, has a strength and conditioning coach and trainer who says the most important thing to do is change up your moves. According to him, a muscle group can be challenged in a different way by performing various exercises.

Here are a few instances: It is best to focus on the quadriceps by doing front squats, while back squats are better for the glutes and the hamstrings. Work your stability muscles, such as those in your inner and outer thighs, by doing single-leg movements (such as lunges and split squats), according to Lauder-Dykes.

14. Don’t forget about HIIT exercises.

According to Lauder-Dykes, combining strength training and weight lifting with high-intensity interval training (HIIT) will help you burn more calories and create a calorie deficit, both of which are essential for losing fat.

As a result, you’ll be able to work harder and for longer periods of time, and you’ll be able to burn more energy while you’re at rest. With this combination of strength and interval training, you’ll burn even more calories without actually working out more.

15. Find ways to relax and recover.

According to an expert in obesity medicine, stress can cause your body to produce hormones such as cortisol that cause your body to store fat. Stress can cause your body to produce hormones such as cortisol (above) that cause your body to store fat. You can’t get rid of stress completely, but you can find ways to reduce it to a reasonable degree.

Want some inspiration? The best way to deal with stress is to schedule time away from work and/or your phone; take a walk; practise meditation; read; get a massage; or talk to someone who can help calm you down.

16. Make sleep a priority.

Dr. Fitch recommends getting at least seven and a half hours of sleep a night to avoid making unhealthy food choices. “You eat more when you don’t get enough sleep. Consumption of carbohydrates and fats tends to increase the following day “WH has previously heard this. “Your body craves processed carbohydrates and sugar to keep you awake when you’re tired.”

Getting a good night’s sleep also helps you burn calories. Dr. Fitch claims that REM sleep “burns a lot of calories.” Sleep deprivation causes an increase in insulin resistance, which results in an increase in fat storage. These suggestions can assist you if you have difficulty winding down at night.


These are some of the best ways to lose thigh fat. If you are suffering from this problem then you must follow these tips. I hope that these tips will help you to get rid of thigh fat and improve your leg muscles.

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