Wearing tight jeans will define your shape but what if your thighs are protruding? Won’t that look odd when you hang out with friends? Well, you can’t avoid being conscious of the ‘extra’ fat.

Thigh weight is a cause of concern for many, especially women. Most Indian women have pear shaped bodies and often struggle to lose weight from their thighs. They end up feeling depressed when jeans/trousers fit them oddly. Wearing short dresses often becomes an embarrassing problem. And the resounding question is that tips to lose weight in your thighs?

Unfortunately, spot reduction is extremely difficult to achieve. But, as it is said “Where there’s a will, there’s a way”, with the right kind of attitude and dedication, you can make your way towards achieving those slim and toned thighs. All you need is to incorporate a few changes in your lifestyle to make it conducive for losing weight. These changes can be made by following the right type of diet and resorting to regular exercises that focus on your thighs.

How To Lose Weight from Thighs

A.  Dietary Requirements:

A healthy diet is a key factor in losing weight and maintaining a healthy and toned body, including your thighs. Hence, as far as your diet is concerned, you should pay attention to the following points.

1. Consume Low Calorie Foods: 

In order to lose weight effectively, you need to burn more calories than you consume. Hence, a low calorie diet with low calorie food is recommended which restricts your daily intake of calories between 1200 and 1500 calories. This can be achieved by limiting the consumption of fat foods to between 35 and 50 grams per day which will provide 20% to 30% of daily caloric requirement.

Apart from this, around 180 to 270 grams of complex carbohydrates such as whole grains, vegetables and fruits should be consumed which will fulfil 45% to 65% of caloric requirement for the day. Low fat proteins like poultry, meat and fish should also be eaten. It is recommended to eat 50% to 95% of low fat proteins that will provide for 15% to 25% of caloric intake for the day.

2. Consider a Low Carb Diet: 

Consumption of excess carbohydrates in your diet leads to weight gain as it causes the body to release insulin. This insulin level is controlled by the body by producing glucose which is eventually converted into fat. A typical low carb diet focuses on high protein foods like beef, chicken, turkey and fish, soy products, leafy vegetables, fruits and nuts. Processed foods, starchy vegetables such as potatoes, beet and corn, and sugar or margarine should be avoided.

[ Read: How to Lose Weight Without Dieting ]

3. Eliminate Sugar in Your Liquid Diet: 

We all have a weakness for sweets but we should realize that sweets make it extremely difficult to shed those extra pounds. Sodas, energy drinks, juices etc have a high content of sugar in them and therefore should be avoided. Instead, drink plenty of water as it removes toxins from your body, transports nutrients to cells and provides moist environment needed by the body tissues. Green tea is also a great source of antioxidants with minimal calories. It contains ten times more amounts of polyphenols than vegetables and thus protects the cells from free radicals. Thus, a cup of unsweetened green tea is a great option.

[ Read: How to Lose Weight Naturally ]

B.  Exercises:

In addition to a healthy diet, proper exercise regime is also necessary because the body can lose fat by converting it into usable energy. This enables you to lose weight from the entire body and not just your thighs. Hence, to lose thigh fat, you need to work out your entire body.

1. Cardiovascular Exercises: 

Cardiovascular exercises can be very effective in slimming your thighs. These include working out on cardio equipment like stationary bike, treadmill, elliptical trainer etc. Half an hour of cardio for at least 5 days in a week helps a lot in slimming down the lower body and maintaining a healthy body weight.

burpee workout

2. Running: 

Running helps to slim down your thighs and reshape your legs. It is an effective exercise for people with big thigh muscles as it decreases the size of the muscles by reducing excess fat. Endurance running with little or no incline can be resorted to slimming thighs. If it appears difficult, then elliptical trainer can also be used with little or no resistance. Ensure to maintain the correct posture on the elliptical trainer to lessen the strain on your quadriceps (front of thighs), thus preventing increasing your thigh size. Running on an incline should be considered as it enables you to burn more calories than running on a flat surface.

  • Meghana

    Nice article very uselful thanx

  • Leena

    Useful tips

  • Thanmayee

    Nice work saba thanx for the share

  • Bhuvana

    I was looking for this thanx saba

  • Chitra

    I work really well so girls try it :)

  • http://www.losebellyfatberipped.info/ Lose Belly Fat Be Ripped

    Great article. Fat is lost in the kitchen but toning, tightening and shaping is all about exercise… and you’ve got both covered here.

  • saji

    It’s real g8 n useful 4 girls….

  • http://facebook Vrishali More

    Thnx Saba its really helpful tips

  • http://www.lenswaves.com Sunaina

    hey i think these tips would really work out. thanks for the information

  • dude

    This is the reason that America is the heaviest country in the world. We believe all the “fitness” articles we read and don’t bother to question who qualified this author or validated this source to write health articles. All I have is a bachelor’s degree in psyhology and I can tell you that this is bullshit. Just look up the definition of ‘abduction’.

  • Noelle

    Abduction exercise has been shown to be ineffective as you cannot spot reduce fat on the thighs, as the author seems to be semi-aware of. In addition squats and resistance or strength training will not “bulk up” your thighs. A proper amount of strength training with heavy weight has been shown to increase metabolic rate, which equals more calorie burn.

  • Anonymous

    A very gud read i had here,ty so much..will make full use of these

  • http://www.stylecraze.com/ StyleCraze

    Hi Sheela, muscle pain that shows up a day or two after exercising can affect anyone, regardless of your fitness level. This type of muscle stiffness or ache is normal, doesn’t last long, and is actually a sign of your improving fitness. This ache or pain doesn’t generally require medical intervention. However, seek medical advice if the pain becomes debilitating, or you experience heavy swelling or if your urine becomes dark.