Do you wish you had thinner thighs? Are you jealous of the celebrities with toned, legs complete with the elusive thigh gap and no cellulite in sight? If you are pear shaped, it might seem like everything you eat goes directly to your thighs. You wonder how to lose thigh fat, as it seems impossible. It’s time to take control and get sexy, cellulite free, slim thighs once and for all. With some hard work and determination, thinner thighs can be yours.
Read on to discover some of the best tips and tricks on how to lose thigh fat. If you follow this advice, you will outsmart evolution and be on your way to cellulite free, thin thighs.
What Does Biology Have to do with Thinner Thighs?
From a biological stand point, fat storage is the body’s way of storing energy. With that in mind, consider that biologically women’s bodies are designed to sustain a pregnancy, survive giving birth, and then nourish another human being through breastfeeding. These biological activities require a huge output of energy from a woman’s body. To prepare for these enormous events, a woman’s body stores excess calories as fat around the thighs and hips.
For a very long time, during cave-dwelling years, these areas of stored, stubborn fat in the thigh and hip area helped women survive without much food or water. Other body types wear fat accumulated in areas where it was easier to burn off didn’t survive times of famine as well and were less likely to reproduce. The pear shaped women, however, were more likely to survive and have babies and pass down the tendency to store fat in a similar way.
This is why, throughout most of their lives females have much more body fat than males. According to Scientific American, by age 25 a woman at a healthy weight will have twice the body fat of healthy male. During adolescence, girls gain fat at twice the right of boys in larger fat cells. These fat cells tend to settle around the butt and thighs, where it is hard to loose.
With pregnancy and breastfeeding requiring as many as a 500 extra calories per day, it’s no wonder that a woman’s body tends to store fat where it is difficult to lose. With fat around the thighs and hips being so difficult to lose, it’s a good bet that it will be there when a woman needs to tap into it during pregnancy or breastfeeding. (1)
So what does this mean for you?
It means that nature is fighting you on your quest for thinner thighs and you will have to work harder to achieve the sexy slim thighs of your dreams.
What is cellulite and why do I get it on my thighs?
The thighs are prime real estate for cellulite to grown on. According to Medical News Today, cellulite is “a condition in which the skin appears to have areas with underlying fat deposits, giving it a dimpled, lumpy appearance. It is most noticeable on the buttocks and thighs, and usually occurs after puberty.”
Cellulite occurs when fat pushes its way through holes and breaks in the connective tissue. This tissue is a thick net of fibers just underneath skin that prevents fat from breaking through when this tissue is strong and healthy. When this tissue is weakened or unhealthy, it stretches apart, allowing fat to poke through, causing the dimpled appearance associated with cellulite.
While this unfortunate fat affects both men and women, it is much more likely to affect women. Aside from gender, other factors that influence whether or not you might have cellulite on your thighs and butt include:
- Genetics – If your parents or siblings have cellulite on their thighs and butts, you probably will too.
- Fad diets – Fad diets like this one cause the connective tissue to break down, making cellulite more likely.
- Sluggish metabolism – When your metabolism is slow, you are prone to gaining extra fat.
- Lack of exercise – Exercise burns fat, therefore a lack of exercise allows it to accumulate. Some of that extra fat likely will accumulate as cellulite around your thighs.
- Hormonal changes – Estrogen causes cellulite. Estrogen levels frequently change in women during puberty, the menstrual cycle, pregnancy, and menopause. All of the fluctuations in estrogen wreak havoc on the connective tissue, breaking it down, and making fat more prone to push through it. (2)
- Excess body fat – The more body fat you have, the more it pushes against the connective tissues under the skin. The more it pushes on these tissues, the weaker they become and the more likely you are to have cellulite.
- The thickness of skin – If you have thick skin, you are much less likely to see any cellulite that may be under the skin’s surface. Of course, skin thins as part of the aging process, making cellulite more likely to occur as you age. (3)
While you can’t change the thickness of your skin or genetics, you can fight back against cellulite to reduce the appearance of this dimply looking fat on your thighs by slimming your thighs down.
It’s simple really. Losing weight, and slimming your thighs will help you reduce the over all fat in your body. When you reduce the fat in your body, you reduce the amount of cellulite you have on your thighs, butt, and other cellulite prone areas. Wondering how to lose thigh fat and slim down? The short answer is with diet and exercise.
What is the best diet to follow for thin thighs?
Though fad diets and crash diets like the 3 day Military Diet can be tempting as solutions for how to lose thigh fat, these are exactly the type of diets that you want to avoid. Remember, crash diets break down the connective tissue underneath the skin and make you more susceptible to developing cellulite instead of helping you fight it.
So, what should you do? Focus on eating a sensible diet full of fruits, vegetables, whole grain and lean protein like you would do in the 1700 Calorie Diet or other diets that have you maintaining a reasonable calorie deficit to promote weight loss without starving yourself. To do this most dieticians recommend cutting about 500 calories a day from your daily intake through diet and exercise. Doing so sets you up to lose 1 pound per week, at a rate that you can maintain.
How to Lose Thigh Fat: 10 Diet Tips
These 10 easy diet tips will help you stay on track to get the slim thighs of your dreams and really rock those skinny jeans or the short shorts. Remember, diet is crucial. You can’t out exercise poor eating habits.
- Hydrate! Make sure you drink at least 64 ounces of water a day. Studies prove that drinking water helps you maintain a healthy weight or lose more weight. It has been proven that people suffering from obesity that drank water before eating lost more weight than those who did not. Not only does water keep you feeling fuller longer, it also keeps the gi tract moving smoothly, flushing out unwanted toxins. Plus, hydration plumps the skin, reducing the appearance of unsightly cellulite. Don’t like plain water? Try mineral water or lemon water for a shot of hydration and a bunch of extra health perks too.
- Ditch unhealthy drinks. Drinking your calories in sugary soda or juice isn’t going to help you get thin thighs. In fact, neither will drinking diet soda. Limit your beverages to water, black coffee with no sugar, or herbal tea.
- Get rid of refined grains. This means you will have to start reading the labels. Make sure you are choosing brown rice over white rice, whole grain bread over white bread, and choosing products like quinoa or whole oats. Whole grains have more filling fiber and take the body longer to break down, leading them to make you feel fuller longer. Plus, when you eat whole grains, your blood sugar doesn’t spike the way it does when you eat refined products. Not only are the constant blood sugar surges that happen after eating refined carbohydrates bad for your thighs, they are linked to increase weight gain, metabolic syndrome, and a host of other health problems. (4)
- Limit sugar intake. With blood sugar spikes contributing to obesity and health problems, it’s no surprise that you need to cut the sugar to get thinner thighs. According to the American Heart Association, the average American eats 20 teaspoons of sugar per day. With one teaspoon of sugar being 16 empty calories, it’s easy to see how fast this can add up. Instead, make sure you eliminate added sugar and sweeteners like corn syrup and high fructose corn syrup.
- Pack in the protein. Aim to eat a 3 ounce serving of lean protein 3 to 4 times per day. Protein is one of the most important foods you can eat on your journey to thin thighs. Eating protein helps control your hunger levels, will burn more calories during digestion thus speeding your metabolism up, and help you increase your lean muscle mass. Increasing muscle mass helps you lose stubborn fat from all over your body including your thighs as it revs your metabolism. (5)
- Fill your plate with veggies. Eating a diet rich in vegetables provides your body the key nutrients it needs to run efficiently. Not only are most vegetables chock full of vital nutrients, they are low calorie but full of filling fiber and water. A diet rich in vegetables has numerous health benefits including weight loss and control to help you get shapely, slim thighs, reduced risk of heart disease, less chronic illness, and better immune system. Just be sure to serve your vegetables the right way. Choose raw, steamed, or roasted vegetables and don’t serve them swimming in fatty salad dressing or drowning in butter. (6)
- Think about fruit. While some people don’t limit the amount of fruit in their diet, remember fruit is nature’s candy. In other words, while fruit is full of good for you things, it also has much more natural sugar than vegetables have, which can cause blood sugar spikes. When you choose your fruit, stick to single servings of berries, peaches, plums, and small apples. Avoid fruit juice and choose whole fruit only. (7)
- Choose good fats. Fat is a necessary component of a healthy diet. That doesn’t mean you should go out and a doughnut though or a piece of fried chicken. Instead choose heart healthy unsaturated fats from sources like olive oil or coconut oil. A handful of raw or roasted unsalted nuts can also be a healthy source of fat. Avoid things like mayonnaise, butter, or any food full of saturated or trans fat.
- Pick dairy wisely. Dairy products are one of those controversial diet subjects. Countless celebrities credit going dairy free as a way to get their slim bodies and toned thighs. However, studies prove them wrong. One study actually shows that avoiding all dairy can lead to higher rates of weight gain and obesity. So what’s the key? Pick your dairy products wisely. Look for nutritious, protein packed options like plain Greek yogurt and stay away from sugar laden ice cream. (8)
- Watch portion sizes. Following all these tips won’t do your thighs much good if you don’t pay attention to how much you are eating of any given food. If you have to, use a measuring cup or food scale to properly portion your foods.
Bottom line? Eat sensibly. Focus on staying hydrated and eating nutritious foods like vegetables, fruits, and lean proteins. Don’t overeat or fill up on processed junk. These sensible diet tips will have you on your way to thin thighs if you stick with them and don’t give up.
How to Lose Thigh Fat: The Best Exercises
If diet is the most important thing to get right to slim your thighs, then exercise is the next most crucial component to nail on your journey towards gorgeous gams. Many exercise routines don’t focus on slim thighs and could actually bulk your thighs up. Any thigh thinning exercise routine should include a healthy mix of cardio and lower body resistance moves.
Thighs are a peculiar body part. They are one of the only body parts that can be too big due too much fat or too much muscle. Ideally, you want to focus on exercises that both burn body fat and don’t add bulk while toning your thighs. You can check out these top fitness blogs to help you succeed in building muscle, losing weight and getting fit.
How to Lose Thigh Fat With Cardio
It’s no surprise that cardio is a crucial component to thinning your thighs. Cardio exercise is the key to losing extra fat that could be settling around your thighs. The American Heart Association recommends “At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes or at least 25 minutes of vigorous aerobic activity at least 3 days per week” for overall health. You may find you have to add more than 150 minutes a week of moderate cardio to really thin your thighs.
Cardio gives you a ton of options to choose from however you want to choose carefully. Some cardio exercises can actually bulk your thighs up while still burning calories. Certain body types form large muscle fibers easily. If you are a mesomorph, or a person that builds large muscles easily, then you want to avoid cardio exercises that add a lot of muscle. These include stair machines, sprinting, and HIIT (high intensity interval training) workouts. Good choices for how to lose thigh fat include:
- Long Distance Running – Ever notice how distance runners have very thin thighs? Endurance running burns thigh fat while breaking down the bulky muscle fibers. Are you an exercise newbie or someone that lacks endurance? Work your way up to going on long runs 3 times a week by breaking up jogging with walking until you can maintain a jog for 40-45 minutes. As far as strategies for how to lose thigh fat, this is a tried and true method.
- The Elliptical Machine – Don’t like running? Try doing an elliptical workout instead to slim your thighs down without adding bulk. Keep the resistance low and focus on good posture. Again for maximum thin thigh benefits, longer sessions that challenge your endurance are better than shorter, faster sessions.
- Dance Inspired Cardio Workouts – Distance runners aren’t the only athletes known for their gorgeous legs. Dancers are notorious for having shapely, slim thighs and incredible looking legs. Workouts like Zumba or Cardio Barre can be a fun way to get in on thigh slimming cardio. These workouts often include moves that work the thighs from multiple angles while keeping your heart rate up. This may be the funnest answer to how to lose thigh fat as far as exercise goes.
How to Lose Thigh Fat With Resistance Exercises
After you have started getting slim thighs through the right amounts of the proper kinds and amounts of cardio, the next step in how to lose thigh fat is working on reshaping your thigh muscles with resistance exercises. Try adding this thigh slimming resistance routine 2-3 times week.
- Skater Lunges. This move focuses on toning your inner thigh muscles and burning off jiggly bulge on the outer thighs and butt.
To do a skater lunge, start with your feet together, toes forward, arms at your sides. Jump or step to the right, bring your left foot behind you and your left arm in front of you. Keep your knee bent so you are in a single leg squat on your right side. Then repeat by stepping or leaping to your left leg, bringing your right leg behind your and your right arm forward as you bend your left knee. Repeat this as many times as you can for 1 minutes.
- Second Position Plies. Borrow a move from the ballerinas with this move that targets inner thighs. To do it, stand with toes turned out and feet hip width apart. Engage your core and bend your knees, keeping them behind your toes. Squeeze your thighs as you go down into your plie. When you go to the point where you can’t keep your knees behind your toes or your heels on the floor any longer, come up, continuing to squeeze. Work your way up to 30 reps.
- Ball Bridge. This move targets inner thighs and the hamstrings. To do it, lie on your back with your feet flat on the floor and knees bent. Keep your arms relaxed at your sides.
Place a ball between your knees. Squeeze your knees together on the ball to engage your inner thighs. Raise your hips off the floor, as high as you can, while squeezing the ball. Hold, then lower down. Repeat this 10- 15 times.
- Clam. A favorite move of dancers, this move targets the inner and outer thighs. To do it, lay on your right side with your knees bent and feet together. Keep your feet together as you open your left knee to point it to the ceiling. Hold then lower to put your knees back together. Repeat 30 times on your right side, then switch to your left side and do 30 on your left. To make it harder, add resistance by holding a light weight on the outer thigh of the working leg.
- Alphabet. This Pilates inspired move tones your thigh from every angle. To do it, lay on your back with your left leg bent and your left foot flat on the floor. Extend your right leg up to the ceiling, keeping it as straight as you can. Try to write the letters of the alphabet on the ceiling with your right toe. Repeat on the left side.
- Cobbler stretch. Part of slimming your thighs down is elongating your muscles after you work them. At the end of this circuit, sit on the floor with your knees bent, falling to each side. Put your feet together. Lightly hold your feet as you reach your forehead to the floor. Hold for a minute.
Bottom line: How to Lose Thigh Fat
While reshaping your thighs can be a challenge, it is possible with hard work, a good diet, and exercise are the answer to how to lose thigh fat and achieve sexy, thin thighs. Unfortunately, though, there is no one magic trick for how to lose thigh fat.
When it comes to losing saddle bags and getting slim thighs, there is no substitute for a commitment to hard work. If you do the exercises, eat right, and stick to it you can have thinner thighs with less cellulite that look great in anything from skinny jeans to a bathing suit.