How to Lose Thigh Fat Fast Without Gaining Muscle

Thin, toned thighs won't give you a bulky, overly muscular look.
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Excess fat on your thighs isn't as unhealthy as belly fat, according to Harvard Medical School, but it can make you feel uncomfortable and embarrassed. To lose weight at a safe, quick rate of 1 to 2 pounds per week and tone your thighs without bulking them up, you must combine a healthy diet with strength training and aerobic exercise. As you lose fat all over, you'll also slim down your thighs.

Eating Modifications for Weight Loss

    Eat 1,750 to 3,500 fewer calories over the course of the week for a loss of 1/2 to 1 pound. Cut 250 to 500 calories from each day's intake to achieve this; you can do this easily by drinking herbal tea instead of regular soda.

    Eat smaller, more frequent meals throughout the day to keep your metabolism from slowing down and to avoid excess hunger that leads to overeating. Carry healthy snacks, such as fresh fruit and vegetables or a handful of nuts, to keep yourself from heading to the vending machine when you're hungry for a snack.

    Choose a diet that consists of healthy foods, such as fresh produce, lean protein, fiber-rich whole grains and low- or nonfat dairy. Steer clear of fad diets that promise faster weight loss because they can lead to a nutritional deficiency and do not promote long-term weight loss maintenance.

    Drink plenty of water and herbal tea throughout the day to maintain hydration and keep your metabolism boosted.

Exercise to Tone Thighs

    Lose an additional 1/2 to 1 pound weekly by burning calories with aerobic exercise. Double the benefits of exercising by engaging in aerobic activities that use your thigh muscles. Cycle, swim, jog or play tennis for 60 minutes to burn 500 calories daily.

    Add to your daily calorie deficit to lose weight faster by increasing your activity level throughout the day. Take the stairs instead of the elevator; walk to nearby errands instead of driving your car.

    Strength train your whole body twice per week, recommends the, to build more muscle and burn calories more efficiently. Increasing your muscle mass will make you look slimmer and help you lose weight faster.

    Perform dumbbell squats to firm and tone your thighs for a slimmer-looking lower half. Stand with your feet shoulder width apart while holding a dumbbell in each hand. Bend your knees and squat back as if you're sitting on an invisible chair. Lower yourself until your thighs are parallel to the floor, or as close as you can get to that. Hold the squat for a count of two before slowly rising. Repeat 12 to 24 squats, three times weekly.

    Slim down your front and rear view by toning the inner and outer thighs with leg kicks. Stand behind a chair while resting your hands on the top for balance. Lift your right leg up to the side as far as you can raise it, and then lower your leg. Repeat for a total of 24 leg lifts. Position your right foot in front of your left foot, and then kick your right foot toward the left as far as possible to feel a stretch in your inner thigh. Return to the starting position. Repeat the inner thigh kicks to complete 24 repetitions; switch to the left leg and perform outer and inner thigh kicks. Repeat this exercise three times each week.

    Stand with your feet about 2 feet apart and your toes pointing outward to get into the starting position for plies. Rest your hands lightly on the front of your thighs and maintain a straight back. Bend your knees 45 degrees, using your thigh muscles to control your movement. Lift yourself back into the starting position to complete one repetition. Perform a total of 24 plies, three times weekly.


    • Meet with your doctor to discuss your weight reduction plan before you begin it. Consume at least 1,200 calories if you're a woman and 1,500 calories if you're a man. Stay away from alcohol and salty foods that can cause you to retain water and feel bloated.

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