Have you always wondered how to lose weight in thighs fast, safely, and effectively? Well, as it turns out, fitting into your favorite pair of jeans shouldn’t be such a hassle after all. You only need to review your diet, exercise and supplementation routines in order to experience the fastest way to lose thigh fat.

But what causes this kind of fat to build up anyway?

Well, as your body undergoes hormonal changes, it naturally tends to stock up on fat with the intention of creating a raw energy backup.

This is exactly what happens before; during and after pregnancy as your body prepares you to survive for long so you can take care of your little munchkin.

You see, fats are not only a reliable source of energy when there’s a nutritional deficiency but also provide a shock absorbing element which is needed to protect your uterus (and fetus) for women of childbearing age (teens included).

Is It Even Possible To Just Remove Inner Thigh Fat?

To be honest, spot weight loss is among the toughest things to achieve using conventional methods. So, while it’s possible to just lose thigh fat, you’d definitely need to do something out of the ordinary to achieve that.

In this beginner’s guide, we’re going to show you how to lose thigh fat without compromising on your health.

How to lose thigh fatStart with your nutrition

You are what you eat – this old adage rings true as far as thigh fat loss is concerned. As we have already mentioned, thigh fat tends to build up from excess glucose which the body stores for future in a form called glycogen.

There’s no way your body can stock up on glycogen if you’re eating just enough food to meet your daily energy needs.

Excessive storage takes place when you end up eating more than your fair share of your daily requirements.

So, what should you eat to lose thigh fat and get a thigh gap?

Well, the answer is simple; take more of the good stuff and less of junk, refined sugar and sodium-rich food. You want to start out by adding more veggies, fruits, and water into your diet in order to reduce caloric intake.

These three serve an important filler role. Drinking a glass or two of water just before taking the main meal means you end up consuming less than you’d do when eating on a completely empty stomach.

Likewise, adding more fruits and veggies into your diet could give you better control over your cravings and help keep snack cravings under control.

As far as your main diet is concerned, it is extremely important to opt for a low carb way of eating. Low carbohydrate foods are low in carbohydrates and tend to fill your stomach faster than high carb options.

What’s more? By taking fewer carbs, your liver’s capacity isn’t overstretched and so you end producing just enough glucose to keep you strong and focused all day long.

If you combine this with just a bit of exercise (we’ll talk about workouts in a minute) you’ll end up creating a caloric deficit which then triggers your body to start converting glycogen (stored thigh fat) into glucose.

You see, there are many ways to lose thigh fat; you only need to know what the best practices are in order to start out in the right direction.

How to Lose Thigh Fat? Understand Your Macros

Understanding your Macros in thigh fat lossDon’t let the name “macros” intimidate you. It’s just a short form of “micronutrients”. There are four main macronutrients: carbs, protein, fat, and alcohol. We’re going to discuss the first three in order to give you a rough idea on the best way to get rid of thigh fat.

Every gram of carbs or protein has 4 calories whereas a similar quantity of fat contains 9 calories per gram. To give you an idea of how macros work, let’s take a simple example. Assuming you look at the food label of your sandwich and it reads 10g of carbs, 10g of protein and 5g fat. To calculate the calories in that sandwich we’d need to do the following.

  • Carb calories = 10g x 4 = 40 calories
  • Protein calories = 10g x 4 = 40 calories
  • Fat calories = 5g x 9 = 45 calories
  • Total calories = 125 calories

Besides the macros, there are also micros or simply micronutrients e.g. vitamins. We need them in small quantities to maintaining our cells and facilitate healthy growth. Before you even get started on determining the level of macros you need, the first wise step to take is to embark on flexible dieting. That’s how you pick the good habits of sticking to your macronutrient target.

One of the easiest ways to make an estimation of what exactly your macros are is through the Mifflin, M. D., St Jeor formula (which provides the BMR for further estimations). To walk us through this formula, let’s take the example of Joy – a 30-year-old lady, 180cm (5 ft 9 in) tall and weighing 80kg (176lbs). The Mifflin, M. D., St Jeor formula goes as follows.

Women: 10 x weight + 6.25 x height – 5 x age(y) – 161
Men: 10 x weight + 6.25 x height – 5 x age(y) + 5

So, for Joy, our 30-year-old lady, her BMR would be as follows

10 x 80 + 6.25 x 180 – 5 x 30 – 161 = 1614

Now that we have a rough idea of what Joy’s BMR looks like, we need to multiply it by her rate of physical activity. Basically, the physical activity ratio looks as follows:

  • 1.2 – little to no exercise per week
  • 1.4 – exercises 1 to 2 times per week
  • 1.5 (to 1.7) – exercises 3 to 5 times per week
  • 1.9+ - for those who exercise daily in addition to having a physically demanding job

Assuming Joy exercises moderately aiming to lose fat and get a thigh gap (i.e. 1 to 2 times a week), we need to compute her BMR by 1.4. Therefore, her daily energy needs would be as follows:

1.4 x 1614 = 2260 calories

Creating a caloric deficit

In order for Joy to start losing thigh fat, she needs to create a caloric deficit. For starters, it’s always a good idea to take baby steps and, therefore, a small caloric deficit of 15% would be a fantastic point for Joy to start.

So Joy needs to target 2260 x (100% – 15%) = 1921 calories.

If Joy is pursuing an answer as to how to slim thighs fast at home, she’d need to eat a maximum of 1920 calories per day. All cool?

With that in mind, comes the next step – tracking of meals in order to make sure you stick to this target.

Tracking your meals

Meal TrackingWorth noting, tracking of meals does not mean limiting or starving yourself. It’s rather about finding a healthy balance so you replenish your body’s nutrient needs without building more fat deposits.

A good point to start is by identifying how much of each macronutrient you need per day. For protein, it’s recommended to go for 2grams per kg of your body weight. In this regard, Joy would need to set a 160g daily protein target.

What about fat? Well, you should always aim for 1gram of fat per kg and, therefore, 80 grams of fat per day would be a good bet for Joy. Wondering how to get rid of outer thigh fat while still eating fat?

Well, the truth is that we all need a healthy supply of fat in order for the body to function optimally. So, fats are a friend rather than foe provided you take them in moderation.

So far we have figured out how much protein and fat Joy should be eating but we still need to determine her carbs requirements. Remember, carbs are the real game-changer when it comes to weight loss.

Earlier, we noted that each gram of protein contains 4 calories while each gram of fat comes loaded with 9 calories.

160 x 4 + 80 x 9 = 1360 calories (against a daily target of 1920 meaning she needs to eat 540 calories of carbs per day to meet this target, correct?).

Given that 1 gram of carbs contains 4 calories; we only need to divide 540 by 4 to find that she needs 135 grams of carbohydrates per day. So, to conclude, Joy’s flexible dieting plan should abide by the following targets:

  • Carbohydrates – 135 grams per day
  • Proteins – 160 grams per day
  • Fat – 80 grams per day

Armed with a rough idea on how to reduce thigh size fast at home, Joy can now start targeting nutrient-dense, tasty food as long as she sticks to these provisions. That’s the beauty of flexible dieting.

How to Lose Weight in Your Thighs: The Importance of Hydration

While healthy eating is an important part of weight loss management, it may not work as expected if one doesn’t stay well hydrated. Proper hydration helps flush out toxins from your system, rev up your metabolism and most importantly keep you feeling full so you can exercise better control over your cravings. So, be sure to drink lots of water throughout the day especially if you’d like to begin making sense of how to get a thigh gap in a week.

Best Exercises to Tone Your Thighs

In addition to diet, workouts are an important component on how to reduce thigh fat. However, not all forms of exercise work.

As we’d already mentioned, most workouts target the wrong parts of the body meaning no matter how hard to you do them, they just won’t translate into the results you might be looking for.

What exactly works? Well, we have quite a few awesome ideas you might want to give a try.

Plyometric exercises

Also known as plyos, these are exercises that tend to exert optimal force in short intervals. The goal is to get the most out of speed-strength and in so doing, build as much power as possible. Plyos are commonly used amongst athletes looking to increase their vertical jumps and build explosive power.

The reason why plyos are recommended for burning thigh fat is that they tend to twitch a special group of muscle fibers known as type II. The more this keeps happening, the more the body is forced to repair this specific muscle fiber. Research has confirmed that tearing of muscles is the most effective answer to the question of how to lose inner thigh fat in a week.

It’s just the same way you lift dumbbells to tone your upper body. The moment the targeted muscle fiber is torn (at a microscopic level) the process of protein synthesis automatically kicks in.

Fats are drawn from the surrounding tissues in order to supply the energy required in this repair process. The end result is that you lose fat around those stubborn areas and gain more muscles (become well-toned) instead.

The good thing about plyos is that you don’t necessarily need to invest in fancy gym equipment to get them done. You only need to find a good exercise stool designed for this purpose or a weightlifting bench (screwed into the floor) for this particular purpose. If your gym has jumping stools (higher than 12 inches) then these can also work as well.

Another form of plyos that you can perform with no equipment entails squat jumps. As much as you can do four or five squat jumps while moving side to side, you’re on the right track.

Lifting weights

Weight lifting for thigh fat lossWeight-lifting or strength training is the most effective way to lose thigh fat and get a thigh gap. The problem, however, is that there are very few workouts that are designed to work these specific muscles out. It would be a good idea to start out with simple squat workouts whereby you simply stand with your back against the wall – then as you gain confidence, you can introduce a few weights as well.

A safer way to perform squats is through the squat machine. As you sit and stand on your feet, you’ll be required to overcome a certain level of resistance (weight) and in the course of doing that, your legs muscles will gradually be worked out.

You may also want to check if your gym has a thigh machine in place. Basically, this is a machine that requires you to sit with your knees bent so you can pull forward with your calves. This motion works so well to remove inner thigh fat.

Another sure bet as far as weight training for thigh fat is concerned is the good old leg lunge. All you’ll need to do is hold a dumbbell with your palms facing your body. Then stepping forward gently, bend your knees forward in order to bear your body weight. Finally, regain your initial position (12 reps are recommended for anyone on the quest for information on how to lose weight in your inner thighs).


There’s no doubt that your thighs are involved whenever you run or jog. What running basically does is that it builds your endurance, thereby giving you the stamina to handle strength training workouts. So, instead of relying exclusively on strength training why not include a few jogging sessions to your exercise regime in order to fast-track the results?


If you’ve been doing the usual workouts without making any meaningful progress, then high-intensity interval training (HIIT) might be just what you need. HIITs are done at a faster pace than usual and, therefore, tend to burn more fat and muscles than usual as well.

An ideal HIIT manual should comprise at least 4 workouts within 10 minutes. Some ideal HIIT workouts include: pulse lunges, lateral side jumps, high knee run in one place and forward skaters.

Supplements for Thigh Fat Loss

Supplements for inner thigh fatWorking out and improving your diet might be enough to get you the results you need – but what if you don’t have the time to go to the gym? What if you’ve given it your best shot but nothing seems to be working? Well, this is where the option of a fat burner comes in handy.

One thing you need to keep in mind, though, is that, fat burners are not magical pills. You have to be willing to stick to a strict dosage and most importantly, embrace a healthy lifestyle. Some fat burners work by detoxing your body in order to provide an option on how to lose inner thigh fat in a week. Others function by improving your metabolic rate in order to hasten the conversion of glycogen into glucose.

Basically, the better your body becomes at producing and utilizing its energy deposits, the faster the fat burning process gets. The problem is that most of us tend to spend long hours working at the office or sitting on traffic – a sedentary lifestyle that eventually signals the body to slow down.

Now, the moment the body slows down, its ability to convert glucose into energy is also affected. I mean, where would all that energy go to unless your system demands for it? With a diminished demand, any extra energy produced is ultimately converted into glycogen for a rainy day.

So, by revving up your metabolism, natural fat burners make it much easier to sweat away pure fat from your thighs.

You could use a pre-workout to enhance your workouts

Besides diet supplements, it’s always a good idea to invest in a pre-workout. Having more energy during your workout session can be an obvious benefit and a pre-workout supplement can be a major boost in this regard. Combine that with a positive attitude and the result is an even more robust pick-me-up.

One really unique benefit of pre-workouts is that they can help you train more efficiently. Peak efficiency can be a major boost especially when looking to build muscle mass – and as you know, the more the lean muscle one has, the lesser the likelihood of fat piling up.

Another benefit of investing in a pre-workout is that it can help you recover faster after tough workouts. Every toned up person out there will tell you that you need to push the limits in order to make fast gains. And if you do that, you certainly don’t want to wake up with sore feet the next morning.

The beauty about using a pre-workout to speed up your weight loss journey is that it can control the accumulation of lactic acid within your muscle cells thereby helping you regain your stamina faster.

Post workout protein to help with recovery

Still researching on how to reduce thigh size fast at home? Post workout protein might be just what you need in order to maintain maximum benefits. When it comes to picking the right protein for this purpose, always go for whey.

This is a fast-digesting form of protein that’s rich in amino acids and leucine, both which do an incredible job of activating protein synthesis.

This is a good way to make sure you’re getting enough protein per day and as you might be aware, you need lots of protein blocks to build muscles. With post-workout supplements, you don’t really need to gnaw a whole chicken after completing your last rep – neither do you have to gulp down a carton of raw eggs (pun intended).

A 2013 study appearing on the Journal of the International Society of Sports Nutrition (JISSN) notes that provided the post-workout protein is taken immediately after working out (post anabolic window), the benefits can be significant. The study, however, recommends taking this supplement not more than 4 hours after an exercise bout.

Sample 7 Day Meal Plan and Exercise Program

  • Meal Plan

Hint: Keep your breakfast heavy but the lunch-time meal light. Don’t compromise on dinner – keep it at 400 to 500 calories. Here’s a sample meal plan that you can use.

Day 11 cup yogurt
½ cup oat meal
1 slice of wholegrain toast
½ cup blueberries
2 cups of ravioli plus veggie soup
1 tomato cheddar cheese toast
Morning: 1/4 non-fat yoghurt
Afternoon: Sliced cucumber (1 cup), 3 tablespoonfuls of hummus
Baked salmon (4 oz.)
Brown rice (1.2 cup)
Brussels sprouts 1 cup – roasted
Walnuts (1 Tbsp)
Day 21 slice of bread (whole grain)
¼ medium-sized avocado
1 fried egg
1 Clementine
2 cups of ravioli and veggie soup
1 Clementine
Morning: 7 halves of walnuts and 5 dried apricots
Afternoon: 3 tbsp of hummus
4 ounces mustard coated salmon
1 baked potato
Fruit salad
Day 3½ cup of blueberries
1 cup non-fat yogurt
¼ cup maple nut granola
1 whole wheat pita bread
1 oz. of cheddar cheese
Mixed greens (1 cup)
Mustard (1 tbsp)
Sliced medium apple (1 piece)
Morning: 1 Clementine
Afternoon: ½ medium-sized apple
2 cups of olive-oil sautéed spinach
1 Moroccan stuffed pepper (1 serving)
Day 41 whole-grain English muffin
1 tbsp sugar-free fruit spread
Skim milk (1 cup)
Honeydew 1 wedge
Canadian bacon (2 slices)
1 whole wheat tortilla
Thinly sliced roast beef (4 ounces)
Medium tomato slices (3 slices)
1 tsp Dijon mustard
½ cup lentils with 1tbs light Caesar dressing
Morning: 1 cup low-fat vanilla yogurt and 2 tbsp low-fat granola
Afternoon: 8 baked corn chips plus 2 tbsp guacamole
4 ounces of grilled halibut
1 cup green beans
½ cup sautéed mushrooms (sliced)
Day 51 whole wheat tortilla (medium-sized)
4 eggs whites (scrambled)
1 cup mixed melon
Turkey burger
1 cup skim milk
Light salad
Morning: Sliced lean ham (3 ounces)
Afternoon: 1 medium apple
½ cup brown rice
1 sliced pear
Wild salmon (5 ounces)
Day 6¼ cup maple-walnut granola
½ cup blueberries
¾ cup yogurt (non-fat)
Mixed greens (2 cups)
Chicken breast (3 oz.)
Grated carrots (1/4 cup)
1 Clementine
Carrot-ginger vinaigrette (2 tbsp)
Morning snack: 1 boiled egg
Afternoon: 4 walnuts (halves) and 4 dried apricots
½ cup beets (quick pickled)
2 ¼ warm lentil salad plus apple and sausage
Day 7All-bran cereal (1 cup)
1 cup skim milk
Blueberries (1/2 cup)
Mixed greens (2 cups)
Grated carrot (2 tbsp)
1 hard boiled eggs
½ cup cucumber (sliced)
Morning: 2 medium carrots with 2tbsp avocado-yogurt dip
Afternoon: 3 dried apricots plus 2tbs chopped walnuts
2 cups chicken tikka masala
½ cup brown rice
  • Exercise Plan

Feel free to use this sample exercise plan to remove inner thigh fat. Of course, you can adjust it to fit your unique routine.

DayWarm up (3-5 minutes)Main Workout
Day 1Knee glute mobilization
  • Front barbell squat 4 sets of 10 reps
  • Box jump 4 sets of 25 reps
Day 2Dynamic stretches
  • Dumbbell rear lunge 4 sets of 15 reps
  • Plyometric lunge 4 sets of 40 jumps
Day 3Flexion gapping
  • Dumbbell step ups 4 sets of 15 reps
  • Freehand jump squat 4 sets of 30 jumps
Day 4Hammer nail glute mobilization
  • Barbell squat 5 sets of 10 reps
  • Barbell deadlift 5 sets of 10 reps
Day 5Light jog
  • Barbell walking lunge 4 sets of 30 steps
  • Leg press 4 sets of 10 reps
Day 6Dynamic stretches
  • Leg extensions 4 sets of 12 reps
  • Seated leg curl 4 sets of 12 reps
Day 7Hurdles (Lateral and forward)
  • Lying hip raises 25 reps
  • Standing sidekicks 4 sets of 10 reps

Frequently Asked Questions

Is it possible to spot-reduce thigh fat?

Spot reduction of thigh fat (or any other kind of fat be it belly fat or even double chin) isn’t possible – sorry to burst your bubble. The good news, however, is that you can target all your effort on this particular part of your body through thigh-specific workouts, supplements, and healthy dieting.

This would help tone inner and outer thigh muscles, effectively triggering enhanced fat burning around this region. However, you should always keep in mind that this is a gradual process and it’s important to remain patient, every step of the way.

Which is the most effective method of trimming thigh fat?

There’s no single way to burn thigh fat. Experts recommend a combination of exercise, good diet, and supplements. That said, supplements tend to make the process on how to get rid of thigh fat quicker and smoother.

How much time will it take to remove inner thigh fat?

How long to lose fat around hips and thighsThere are several factors that determine the pace at which one can get rid of thunder thighs and these include (a)body type (b)lifestyle (c)how intensively on exercises (d)how disciplined one is at following their diet plan.

On average, if you’re doing everything right, then you can look forward to reporting some serious gains in 60 to 90 days. Wondering how to lose thigh fat in 1 week?

Indeed, if you do everything that’s required of you, you can still look forward to slicing off a significant chunk of that fat in under 1 week.

I have tried exercising and dieting but I’m still not losing thigh fat, what could I be doing wrong?

Some people fail to lose weight due to the state of their mind-body health. Others fail to do so due to overdoing cardio. So, be sure to maintain a positive attitude toward weight loss.

Keep all the negative vibes at bay and start enjoying the process rather than expecting to see changes each time you take measurements.

Also, if you’re spending more than 90 minutes on the elliptical; stop doing that. 30 minutes on the elliptical is the recommended duration.

Same case for running/jogging – you want to keep your sessions short (under 30 minutes) and tidy. Why so? Because too much cardio tends to eat out your lean muscle mass and this can work against your weight loss goals.

Above all, consider introducing a fitness supplement (if you aren’t using one already) and see how it goes.


The question of how to trim thighs fast at home remains one of the underrated pressure-points in the vast health and fitness niche. However, as it turns out, to get rid of fat thighs, you need to change your perspective toward weight loss, tweak your lifestyle a little bit and most importantly enjoy the process.

It’s always a good idea to begin by understanding how to lose thigh fat especially by embracing good habits. Once that is done, you can expect to make some significant improvement in a matter of days although it takes 60 to 90 days to achieve long-term success.