Are you wondering how to reduce thigh fat naturally at home? In fact, women are more prone to accumulating fat around the thighs than men. According to reports, the obesity rate among American adults was estimated at 35.5% for women and 32.2% for men. When someone asks me to share some tips to lose thigh fat effectively; I being a fitness coach generally give a puzzled look to my clients. Because deep down I know the science behind losing fat and how the human body functions concerning fat loss. Is there even a way to lose thigh fat drastically? Read on to know, what is the best exercise for thighs and how to reduce thigh fat at home.
Spot Reduction – Is It Even Possible?
Unfortunately, spot reduction is not possible. Sometimes it becomes tricky for the health professionals to explain this to their clients. But yes, there are ways to target the concerned body part to make it look more toned and muscular compared to other body parts.
Things to Know Before Starting To Reduce Thigh Fat
How to lose thigh fat could also be a concern for teenage girls due to their current lifestyle and food habits.
However, a big factor in losing your inner thigh fat depends on your genetic makeup. If there is a family history of obesity, then it is evident that it is going to come down to the next generation unless consistent exercises are a part of your life.
Do you have other medical conditions?
Also, due to certain medical conditions like hypothyroidism, diabetes, it is tough to lose weight overall.
So targeting a particular body part to lose fat, specifically fat around the thighs will require a workout for all the muscles, including the lower and upper body because that is the way our body functions.
Tips To Lose Thigh Fat Drastically At Home
So is there a ray of hope to lose thigh fat?
Yes, there is!
But the type of exercises needed to train and develop the thigh muscles (quadriceps) has to be intense. What you need is a multijoint exercise where a total of 3 joints (knee, ankle, and hip joint) are involved, which makes the workout intense.
And at the same time more beneficial and result oriented.
The exercises focusing on the quadriceps or the thigh muscles are squats, lunges, burpees, mountain climbers, and deadlifts. These exercises are the best when it comes to losing thigh fat. Moreover, they also strengthen your lower body.
The best part is that most of these exercises can be practiced at home even without hitting the gym. Check out some of these ways to lose thigh fat in the comfort of your home or without going to the gym.
Cellulite is on the Rise
Nowadays, fat on the thigh is leading to one more medical condition, aka cellulite, which is prevalent amongst the women population. Cellulite makes the legs look lumpy, giving them an awkward look; some women also go through a low phase in life due to this condition.
Cellulite occurs when there is an excess amount of fat deposition pushing through the connective tissues underneath the skin, which occurs mainly due to unhealthy eating habits and non-adherence to exercises.
So only training legs will not be enough even one must train the hips (glute muscles) as well, which would also tighten the connective tissues to get rid of the excess fat on the thighs.
Training Frequency and Volume Is Crucial To Lose Thigh Fat
What is training frequency and why it is crucial to reduce thigh fat?
As we are targeting to lose thigh fat effectively, training frequency will play a key role. The meaning of training frequency is how often a body part is trained in a week.
So to lose thigh fat the training frequency has to be high meaning one has to involve in more of lower body exercises.
One should perform these workouts at least 2 to 3 times per week which will also make the overall training volume high.
Role of Training Volume In Reducing Thigh Fat
Training volume is the total work done in a particular workout session, which includes the number of sets, repetitions, and weight lifted, which will determine the outcome.
Even increasing the resistance in every set can lead to higher stimulation and fat mobilization towards the targeted area, in this case, the thigh muscles.
Best Exercise For Thighs/Lower Body Fat
One of the best tips to lose thigh fat is to do exercises that focus on the lower body. The best thing to do is focus more on thighs or your lower body muscles with these exercises:
- Squats With Resistance
- Sumo Squats
- Dumbbell Lunges
- Lateral Lunges
- Jumping Jacks
- Bulgarian Split Squat
- Leg Extension
The best part about these lower body exercises is it raises the testosterone level leading to higher fat burn, which is also applicable to thigh fat.
As thigh muscles (quadriceps) are a combination of 4 muscles, one of the strongest and most active hence, they need an intense workout session. Stronger thigh muscles are also the foundation for the entire body, so yes; they play a significant role in developing overall strength as well.
Cycling vs Running To Reduce Thigh Fat
Another effective way to lose thigh fat is cycling in combination with a healthy diet. The best part about cycling is it is a non-weight bearing exercise, which means there is very little stress on the joints compared to running.
In running the entire body weight shifts on the knee. So if an obese person runs there are chances that he will end up with knee pain in the future.
Hence in such cases, cycling is far better though running has its benefits. Cycling will also strengthen and tone up the calf and hip muscles.
Nutrition is Paramount To Lose Body Fat
So to lose thigh fat effectively, diet plays a crucial role. As we discussed above, increasing training frequency will help a lot in losing fat from the lower body. But if we do not provide the body with the right kind of nutrition, it can prove to be detrimental.
A healthy diet like the keto diet plan with all the macronutrients and micronutrients in place will give that chiseled appearance, the thigh muscles will look more muscular with striations in them, and this only happens when fat is lost.
Energy balance is essential, which means consuming fewer calories than expended.
To make this possible, the overall protein intake should be on a higher side. Make sure you consume at least 1.2 to 1.5 g of protein per kg of body weight.
Keep in mind the intensity and frequency of the exercise. Or else your body will start losing muscle by taking energy from the muscles which will be counterproductive. Also, protein takes a longer time to digest, resulting in consuming fewer calories.
Concluding Thoughts On How To Reduce Thigh Fat At Home,
So to lose thigh fat effectively at home or gym, one needs to train the entire body. Performing some of the lower body drills as a warm-up at the beginning of a workout can also help to some extent. Unfortunately, spot reduction is not possible as discussed above.
But by increasing the training frequency, and training volume, you can create a stimulus around the targeted body part to help mobilize the fat and tone your body.
Even strengthening the hip and calf muscles also contributes to reducing the thigh fat. Moreover, they provide that complete toned look for the entire thigh, and also training them will improve the overall strength in the legs.
Key Takeaways On How To Reduce Thigh Fat Effectively
- Women are more prone to accumulating fat around the thighs than men. With the present lifestyle and food habits, the concern of how to lose thigh fat is also seen in young teenage girls who are obese or overweight.
- There are ways to target the concerned body part to make it look more toned and muscular.
- Increasing training frequency and resistance will help a lot in losing fat from your lower body.
- A workout for all the muscles, including the lower and upper body is necessary.
- Squats, lunges, burpees, mountain climbers, and deadlifts focus on the quadriceps or the thigh muscles.
- Get rid of cellulite build-up through exercise.
- Lower body exercises are indispensable.
- Cycling is another effective way to strengthen thigh muscles.
- To lose thigh fat effectively, diet plays a crucial role in macronutrients and micronutrients.
- Energy balance is also essential, which means consuming fewer calories than expended. These are some of the tips to lose thigh fat naturally.
Do you know other effective ways to reduce thigh fat at home? Comment below your tips to lose thigh. We’d love to hear from you. You can also stay tuned by following our social media channels or subscribing to our newsletter.
Disclaimer: Consulting a doctor is always advisable before starting a workout routine or diet plan.