How to tone up and shed thigh fat

We all know that familiar feeling when you’ve noticed something about yourself and want to immediately change it, am I right ladies?

Whilst we can’t help you instantly reduce thigh fat overnight, we can point you in the right direction and show you the right way. As well as the added bonus of toning up your legs too!

If you’re dreaming of slimmer thighs and wanting to lose thigh fat, then you’re in the right place.

Come on then, let’s take a look.

Lose fat and tone up: amending your lifestyle

Now we all know that starting your journey to shed the pounds or get fit is the hardest! It’s okay though, you’re here now and it’s only going to get easier. We all want to know how to succeed, but don’t worry, we’re about to tell you how to lose weight in your thighs – the right way!

Creating some sort of schedule for losing weight and toning up is vital for keeping you motivated and seeing results. In saying that, your muscle and cardiovascular health should still remain your top priority.

Ladies, we completely understand that you want to target that stubborn fat and want to know how to lose thigh fat. It’s worth noting that spot-reducing is a myth, however (sorry!), and that we don’t have full control to lose fat from a specific area.

However, there are some things you can do to help.

How to shed fat from your thighs

When you’re focussed on strengthening, shaping and toning your thighs, you’ll achieve those trimmed thighs you’ve dreamt of in no time.

Whilst weight loss is an all-over body occurrence, toning and strengthening your thighs is still a good idea to keep you feeling your best.

If you’re wanting to lose weight and tone up, you may want to take a look at these health tips and exercises.

Still feeling unsure on how to reduce thigh fat? Keep reading ladies, we’ve got some perfect tips for you!

1. Become besties with cardio

Not only does this help to boost heart health and burn calories, but cardio and especially (HIIT) high-intensity interval training is a great way to lose overall body fat.

If you’re wanting to lose weight overall, as well as thigh fat, activities that increase your heart rate are the best option to spend calories and burn fat.

2. Work in a calorie deficit

It’s not breaking news that in order to lose fat, we need to be consuming fewer calories than we burn. Whilst you might believe that you have a healthy diet, if you’re eating the same amount of calories every day and only burning some of those, it’s likely that you’ll stay the same or perhaps even gain weight.

Every day our bodies naturally use energy, this is your BMR (Basal Metabolic Rate). This is the energy used by the body to just exist and do simple things like circulating blood and breathing.

However, your TDEE (Total Daily Energy Expenditure) is the number of calories you require to go about your daily life of working, shopping or even cleaning.

Working this out can help in understanding how to lose thigh fat and fat altogether.

For us ladies, it’s stated that the required TDEE is somewhere around 2000 calories daily. Although, there are several contributing factors that may affect this, such as:

  • Weight
  • Height
  • Age
  • Training ability

3. All of the squats

If you’re wanting to know more about getting slimmer thighs, look no further than the bodyweight squats! There are a whole plethora of exercises you can do using your own bodyweight, including the infamous squats.

The great thing about these is they can be done pretty much anywhere, so no excuses! You could be on your lunch break, waiting for dinner to cook or waiting for your coffee to brew. Not only do squats burn calories, but they strengthen those legs too.

Also Read: How much weight can you lose in a month?

Try starting with 25 squats twice a day and work your way up to as many as you can.

4. Monitor your carb intake

If your focus is losing body fat – especially thigh fat – then you’re going to want to keep a close eye on the level of carbs you’re consuming.

Don’t take drastic measures and cut out carbs completely as you’ll be depriving your body of good carbs! The processed junk food and sugary snacks should be kept to a minimum, this is the likes of beer, sweet yogurt and white bread.

5. Stay hydrated

Wanting those skinny thighs? Drink more water! We know this might seem a bit odd, but the less water you drink, the more your body holds onto it!

At the beginning of this journey, drinking lots of water will help to get rid of excess salt and fluids in your body it simply doesn’t need.

If you’re someone who snacks quite a bit, it could be because you’re dehydrated. Dehydration can disguise itself as hunger, so when we reach for that snack, it’s actually because our body wants water.

When you’re off to work or the gym, make sure you’ve got a refillable bottle to hand so you can keep hydrated at all times. Your mind, skin and body will thank you for it!

6. Get good sleep

Getting good quality sleep makes all the difference to us. Not only does it mean you can start the day fresh but it’ll also help you stay on track!

When we wake up from a good night’s rest, we feel like we can conquer the world – and the gym.

Try and get in the routine of not endlessly scrolling through your social media or gazing at the TV before bed. Why not read a chapter of a book or listen to an audiobook to help you unwind.

7. Cut down on alcohol

Now we know that hitting the bar on Friday with your gal pals seems tempting, but many of us drink our calories without realising it.

This is especially true if you like your cocktails, beer or soda mixers! Whilst we understand that you don’t want to restrict yourself too much and still have a good time, cutting back on the alcohol will keep you on track and pay off in the form of slimmer thighs.

If we’re totally honest, when we’ve had a few drinks, it is easier to make bad food choices!

8. Be present when you eat

When we watch what we’re eating and look closely at the nutritional value of foods, we have more of an understanding of how our bodies use it as fuel.

Try changing your mindset and relationship when it comes to food and stick to the types of food that make you feel fuller for longer. Spend time cooking and enjoying your dinner instead of snacking endlessly on the couch.

Also Read: How to tone your arms without getting butch

You can minimize unhealthy fats and excess salt by tracking what you’re eating. This is important as we don’t want to hang on to excess salt and this causes water retention and bloating.

The processed foods we all know and love are also full of salt. This also means that they are giving us very little nutrients and are unnecessarily high in calories. Think about this next time you want that snack, you’ll only be hungry and eat more later.

9. Work on your balance

Our first thought when it comes to exercising probably isn’t your balance. However, it can really help to work the smaller muscles in your legs and thighs.

If you find yourself searching for how to get thinner thighs, search for exercises that work and tone the small muscles too. One workout that always springs to mind is single deadlifts on a Bosu ball.

Or if you’re really wanting to work it, head down to the beach, the sand will really challenge your balance.

10. Work out on sand

It may sound like terribly hard work and a bit silly, well that’s because it is! We didn’t say this was going to be easy, did we?

If you are someone that lives close to the beach, start by taking a walk along the shore, the extra tension helps firm up those thigh muscles.

As your body starts to find this easier, increase the amount of time you’re out walking for.

11. Go to a spin class

According to studies, spin classes (or indoor cycling) are linked to a decrease in fat mass and body weight. They are a great workout for toning up your legs, losing weight and heart health, too.

So if you’re wanting to know how to lose leg fat, the perfect place to start is cycling!

You’ll be feeling the burn in your calves and thighs, but not only that, spin classes boost overall fat loss too. Put your headphones in, stick on your favorite playlist and get yourself on a bike!

12. Participate in sports

If you’re still trying to work out how to lose weight in your thighs, most sports will help tone all angles of your legs! Lots of us still believe that we can spot-reduce and get rid of fat from certain areas, sadly this is a total myth.

So instead of thinking and hoping, we need to exercise all of our leg muscles through a bunch of exercise and lifestyle changes. They can be so simple too, like taking the stairs instead of the elevator!

And anyway, toning up and losing thigh fat isn’t the same thing.

Also Read: fitness tips for women

When we take part in a sport – because you’re having fun – it doesn’t feel like exercising! Why not find a local club or round up some of your friends and try some of these:

  • Swimming
  • Running
  • Soccer
  • Cycling
  • Volleyball
  • Dancing
  • Golf

13. Get those electrolytes into your diet

Whilst we normally see electrolytes as something that’s in energy drinks, there are plenty of healthy foods that also contain them. For all we know, you’re already eating them!

Oh, and by electrolytes, we mean calcium, magnesium and potassium too.

So when we talk about our salt intake, these can actually help to balance the amount of salt your body holds. Electrolytes can be found in these foods:

  • Almonds
  • Avocados
  • Bananas
  • Dark, leafy greens
  • Yogurt
  1. Wake up and smell the coffee!

Now, we know that too much of anything isn’t a good thing, caffeine included. Consuming too much caffeine can have a negative effect on us.

However, having a cup of coffee in the mornings can help stimulate your metabolism, meaning you can actually burn more fat.

As if everything we have already given you isn’t enough and you’re still looking for ways to lose thigh fat … get yourself a coffee and kickstart your metabolism.

Ready to smash those goals, ladies?

Let’s face it, working out, losing weight and toning up can be HARD work!

We totally get it – Which is why we created Zotrim. Our clinically proven appetite suppressant used 100% natural, herbal ingredients to reduce your appetite, curb your cravings and encourage your body to burn fat.

Go get those thighs you crave, ladies! You’ve got this.

Ready to start losing weight?

Why Zotrim?

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Natural Herbal Ingredients

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Jane is our resident health, diet and wellness expert. She loves putting together articles packed full of the latest facts, science and advice from reputable sources within the health and wellness industry. If you have any questions please get in touch via our contact page.

Want to lose weight? Check out Zotrim

Why Zotrim?

Free delivery icon

Free Delivery

Natural herbal ingredients icon

Natural Herbal Ingredients

Vegan Friendly icon

Vegan Friendly

Money back guarantee icon

100% Money Back Guarantee​

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