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Weight Loss > How To Lose Weight

19 Ways To Lose Thigh Fat And Strengthen

Your Legs, According To Experts
There's more to it than just squats and lunges.
BY WOMEN'S HEALTH EDITORS PUBLISHED: JUN 1, 2023

PETER GRIFFITH // GETTY IMAGES

If you have ever seen a performance by Beyonce, Carrie Underwood, or Jennifer

Lopez, then you probably have major leg goals. Whether you are looking up ways
 how to
WATCH: lose thigh
Beginner fat or how
Pilates Workout to strengthen and tone your legs, having a clear
action plan is a start. Plus, there are some major benefits to having strong legs.

“Having strong, toned legs helps to improve balance and can boost and maximize
your athletic performance,” says Sarah Pelc Graca, a NASM-certified personal
trainer, weight loss coach, and the founder of Strong with Sarah Coaching.

Not only can it boost athletic performance, but strong legs provide you the
endurance to live and enjoy life (dancing with friends on the weekends, running
around with your kids, etc.) “Strong legs help you burn more calories (as muscle
tissue burns more calories than fat), and also promote mobility and stability while
protecting your joints. Lastly, having strong, toned legs tends to boost confidence
levels,” she says.

Remember, though: You cannot spot-target one specific area of your body to lose
fat. “You can reduce your overall body fat by eating healthy and exercising, but
your body does not know where it is burning fat,” says Lisa Moskovitz, RD, CDN,
the CEO of NY Nutrition Group. “Wherever there is fat on your body, it will come
off. And we have fat all over our bodies.” Plus, women tend to have more than
men.

The bottom line: If you shift your body composition overall, you can potentially
lose fat in your thighs and legs too. “The key is to be consistent and progressive
with your training—and to cultivate nutritious eating habits over time. It will not
happen overnight, so habits need to be formed over time—and that is the good
news: Habits do get formed over time and results will stick,” says Susane Pata,
NASM-CPT, a spin and certified group fitness instructor.

In general, losing fat comes down to creating a calorie deficit for weight loss, says
personal trainer Ben Lauder-Dykes, CPT. As you begin to lose fat, you can begin to
shape and strengthen your body and its parts as well as build muscle in a
particular area you desire via exercise. This includes spots like your thighs.

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Meet the experts:

Lisa Moskovitz, RD, CDN, is the CEO of NY Nutrition Group.

Susane Pata, NASM-CPT, is a spin and certified group fitness instructor who has
worked in the industry for 20+ years.

Ben Lauder-Dykes, CPT, is an instructor at Fhitting Room in New York City as

well as a running and nutrition coach.

Kelly Cosentino, CPT, is a personal trainer who specializes in fat loss and
muscle gain.

Albert Matheny, RD, CSCS, is the co-founder of SoHo Strength Lab, Promix
Nutrition, and ARENA.

Keep in mind, you may not see results immediately. “When you lose fat, everyone
is different in where they start to lose it,” says personal trainer and nutrition coach
 Kelly Cosentino,
WATCH: Beginner PilatesCPT. Just
Workout stay committed to the process, and eventually, you will
start to see the desired changes in your body, and that includes those strong and
toned legs you are working for.

If you are looking for how to lose thigh fat and tone up those lovely stems, here
are some CPT-approved tips to add to your fitness regimen and your health and
wellness routine.

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1. Keep tabs on your body fat percentage.

Your body fat percentage is the amount of body fat you’ve got going on compared
to your overall body mass, explains Albert Matheny, RD, CSCS, the co-founder of
SoHo Strength Lab, Promix Nutrition, and ARENA. “What you really want is a
higher percentage of lean muscle and [a lower percentage of] body fat,” he says.

There are smart scales that can help you keep track of these numbers, he says.
And while they’re not always 100 percent accurate, they should at least be able to
help you track your progress. You can also look into getting a DEXA scan, which is
an imaging test that can reveal your body composition, at a local gym or health
center near you to get a sense of where you're currently at. Also, consider working
with a physician or trainer you trust to discuss what a health body fat percentage
is for you.

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2. Incorporate exercises that specifically

target your thighs.
Exercises like squats, lunges, and deadlifts work the small muscles of your inner
thighs along with other leg muscles, Matheny points out, and that’s important for
getting your legs nice and toned. But exercises like adductors and abductors can
be the “icing on the cake” for really getting next-level tone in those areas, he says.

RELATED STORY

The 32 Best Leg Exercises Of All Time

If you have a gym membership, you can use a machine that’s specifically designed
to target these areas (you’ve seen it before—you use it to push your knees in and
then out to build up those muscles).

Prefer to keep your sweat seshes closer to home? Clamshells and side leg raises
can help you get a similar effect.

3. And when you train your thighs, have a

plan.
 Don't Beginner
WATCH: just randomly add
Pilates Workout a leg day every once in a while. Go in with a routine and
plan in mind.

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Choose your favorite exercises from each group and complete each for eight to 12
reps at your maximum weight for a total of three to four sets. Ideally, try for two
days of leg workouts each week, mixing multi-muscle compound movements
(think squats and lunges) with more targeted exercises (like bridges and
hamstring curls).

Target your thighs all over by doing curtsy lunges, sumo squats, and goblet squats.
Focus on your inner and outer thighs with lateral lunges and band leg side raises;
and hit your hamstrings with deadlifts, reverse leg curls, and bridges with
hamstring curls.

4. Get heavier weights in the mix.

 LosingBeginner
WATCH: weight in your
Pilates thighs
Workout (and all over) takes effort from a lot of different
areas. But Matheny says that, once you get to a certain body composition, “the
muscles of your legs may not be that strong.” If you’re going for true tone here, it's
important to increase your strength there, he points out.

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13 Best Wrist & Ankle Weights

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That’s why he recommends layering in strength training, and specifically looking

at adding in some heavier weights. Think: holding heavier dumbbells while you
squat or doing deadlifts with a little more weight on that barbell. “To target your
legs, you really want to do squats for your inner thighs and deadlifts,” he says.
5. Watch your salt intake.
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Salt makes your body retain excess water, and that causes bloat that can affect
your whole body, hips and thighs included. “Water follows salt, so the more you
eat, the more water gets stored instead of being filtered out by your kidneys,” says
Moskovitz. “By cutting back, you’ll notice almost an immediate change in how you
feel and how your clothes fit.”

Most people need 1,500 milligrams of sodium per day (the upper limit is 2,300
milligrams), per the American Heart Association's recommendations—but many of
us are getting way more than that. Cut back by limiting processed foods, like
sauces, canned veggies, and soups, which are often loaded with sodium.

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6. Add more electrolytes to your diet.

You’ve seen them in sports drinks, but electrolytes like calcium, magnesium, and
potassium are plentiful in many healthy foods that might already be in your diet.
 All of Beginner
WATCH: them—and Pilates potassium,
Workout in particular—compete with salt. “The more
[electrolytes] that you have, the less salt your body will retain,” says Moskovitz.
“It helps keep the fluid balance stable, so your body flushes out water retention.”

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Dark leafy greens, yogurt, and bananas are excellent sources of various types of
electrolytes. Moskovitz says everyone should aim for nine servings of fruits and
veggies every day: two to three half-cup servings of fruit, and the rest veggies (one
cup raw or one-half cup cooked).

7. Cut back on carbs.

When your body transforms carbs into glycogen, they're stored along with water
in your liver and muscle. That means the more carbs you eat, the more water your
body stores. “That’s why a lot of people find they lose a few pounds immediately
on a low-carb diet. A lot of that is water weight,” says Moskovitz.

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16 Carbs To Avoid If You’re Trying To Prevent A Sugar
Crash

OPEN GALLERY

She suggests getting a minimum of 75 to 100 grams of carbs per day, although
some people might need quite a bit more depending on their height, weight, and
activity level.

Just don’t skip whole grains altogether since they're an excellent source of filling,
heart-healthy fiber as well as folate, iron, magnesium, antioxidants, and
 phytonutrients.
WATCH: If Workout
Beginner Pilates you’re not sure of your carb sweet spot, check with a
nutritionist.

8. Carry a water bottle around with you.

It seems counterintuitive, but the less water you drink, the more your body holds
onto it. “There are two ways dehydration leads to bloating,” explains Graca. “First,
dehydration is known to cause constipation, which causes abdominal cramps and
bloating. Second, the basic principles of osmosis cause bloating due to
dehydration. Dehydration causes an imbalance in your electrolyte and fluid levels,
which causes your body to retain water.”

Drinking plenty of water flushes out the excess salt and fluids your body does not
need, reducing bloating. It also helps curb your appetite since dehydration mimics
hunger. Moskovitz suggests aiming for two to three liters per day—on the higher
end if you are exercising or it is hot outside.

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9. Cut back on the cocktails.
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A few drinks can sneakily add a whole lotta calories to your daily intake. Whether
you go for light beer or a mixed drink, they can easily add up to at least 100 to
110 calories per beverage, according to the U.S. National Library of Medicine.

The foods you choose to eat while under the influence aren’t usually optimal
either. In fact, a study from the journal Appetite found moderate drinkers were 24
percent more likely to order something savory like salty fries, which may be the
only edible item at your local dive bar, after drinking. And it’s not just the quality
of food that affects your weight but the quantity you’re taking in, especially if you
didn’t start off the evening with a hearty meal.

So, limiting how much and how often you consume booze can help with any
weight-loss goals you might have.

10. Add some cardio into your schedule.

Aerobic exercise is another way to flush out excess salt and fluids, says Moskowitz.
What’s more, any activity that gets your heart rate up is also your best bet to
spend calories and burn body fat—including on your hips and thighs. The higher
your calorie burn, the bigger the calorie deficit you can create, and the more likely
you are to lose weight—and reduce fat all over.

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Just remember: You have to stay hydrated. Drink 16 to 20 ounces more water per
hour of intense exercise and eat extra foods with electrolytes if you’re crushing it
at the gym for more than an hour.

11. Try tracking your meals.

Keeping a daily record of every food you eat helps you stay on track and
accountable when you’re trying to shed body fat. Moskovitz likes the app
MyFitnessPal since it’s easy to use and has estimates for most foods (but plain old
pen and paper works fine too).

Keeping tabs on your diet also means mapping out what you're going to eat ahead
of time as often as possible. “Life gets in the way and it’s hard to stay on track, so
having your meals planned out helps for sure,” says Moskovitz.

12. Eat more fiber and protein.

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Pack every meal with fiber and protein to boost weight loss, since both
macronutrients help keep you fuller on fewer calories. Protein, in particular, is
essential for building the lean muscle that will make your legs look great.
Moskovitz suggests aiming for a total of 25 to 35 grams of fiber and 75 to 100
grams of protein per day from veggies, fruits, whole grains, and lean meats.

Need fiber and protein ideas? Graca recommends the following eats.

Fiber-Rich Foods

Artichokes (These are great to add to recipes and salads and contain 5.4g fiber
per 100g serving)

Avocado (6.7g fiber per 100g serving)

Brussel Sprouts (3.8g per 100g serving)

Pears (3.1g fiber per 100g serving)

Raspberries (6.5g per 100g serving)

Protein-Rich Foods

Chicken Breast (26.7g of protein per 86g serving)

Cod (41g protein per 180g cod filet)

Cottage Cheese (28g protein per cup/226g serving)

 Eggs
WATCH: (6.3g
Beginner protein
Pilates per
Workout one large egg)

Greek Yogurt (19.9g protein per 7 oz/200g serving)

Lentils (9g protein per 0.5 cup/100g serving)

Turkey (25.6g protein per 85g serving)

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13. Do squats one day and lunges the next.

Yes, you can work your thighs to build muscle and strength, but you don’t want to
do the same exercises all. The. Time.

Lauder-Dykes, who is a strength and conditioning coach and trainer at Fhitting

Room, a high-intensity training studio in New York City, says the most important
thing to do is switch up your moves. “Different exercises can challenge a muscle
group in a different way," he explains.
 Some Beginner
WATCH: examples:
PilatesAdd front
Workout squats to your routine and target your quads, and do
back squats to work your glutes and hamstrings more. Focus on single-leg
movements (like lunges and split squats) and your stability muscles, including
your inner and outer thighs, will fire up to keep you steady, Lauder-Dykes says.

14. Don’t forget about HIIT exercises.

To get more bang for your buck in a shorter amount of time, combine strength
training and weight lifting with HIIT, says Lauder-Dykes. It'll help you burn extra
calories and create a calorie deficit, which can help you lose fat.

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A 15-Minute HIIT Workout Routine

 “This Beginner
WATCH: also helps increase
Pilates Workout energy burned at rest and better performance, so you can
go at higher efforts and intensities, and be able to sustain it for a longer period of
time,” she notes. That blend of strength and interval work leads to an even higher
calorie burn—without actually having to work out more.

15. Find ways to relax and recover.

Stress can cause your body to produce hormones like cortisol, which cause the
body to store fat, Angela Fitch, MD, the vice president of the Obesity Medicine
Association, associate director of the Massachusetts General Hospital Weight
Center, and faculty at Harvard Medical School, previously told WH. Look, you
can't get rid of stress completely, but you should find your own personal methods
to help minimize it.

RELATED STORY

20 Super-Simple Ways To Relieve Your Stress ASAP

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Need some ideas? Try scheduling time away from work and/or your phone, going
for a walk, practicing meditation, and enjoying some self-care, like reading,
getting a massage, or talking to a friend who helps you chill out.

16. Make sleep a priority.

Not getting enough sleep can trigger you to make unhealthy food choices, says Dr.
Fitch, who recommends getting at least seven and a half hours a night. "When you
don’t sleep well, you increase your appetite. The next day you are hungrier, and
usually, for carbohydrates and fat," she previously told WH. "When you are tired,
your body wants to eat processed carbohydrates and sugar to stay awake."

RELATED STORY

How To Get More Deep Sleep, Per A Sleep Expert

Going through a full sleep cycle every night also promotes calorie-burning (win!).
"REM sleep burns a lot of calories," Dr. Fitch says. "When you don’t sleep well, you
store more energy as fat, as you become more insulin-resistant and these higher
insulin levels promote fat storage."

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17. Hop on a bike.

“Cycling helps with overall body fat—not just thighs," says Pata. "Cycling that is
progressive and consistent can help burn fat and calories with each session—and
that can add up to developing overall lean body mass. At the same time, leg
muscles are being conditioned, which can help change the contour of the leg.”

RELATED STORY

Cycling Vs. Running: Which Is Better?

Beginners should add this activity to their routine one to two times per week for
30 to 60 minutes—then increase the frequency to three to five times a week. Use
resistance and never go below or beyond the range of 60 to 120 RPMs. Going
faster can damage your knees over time and is not effective for weight loss.

“Stay in it to win it—start off with something doable and build on it with a
progressive program,” says Pata.

18. Put on your walking shoes.

Walking is a great way to ramp up your energy expenditure throughout the day, so
doing it on a consistent, weekly basis will definitely add up in weight loss over
time, says Pata.

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But note that you won't see immediate results, which is why it's important to keep
doing it it every week.

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“It is a safe, inexpensive, and easy way to begin a fitness program, especially for
those just starting out and those who are de-conditioned, sedentary, or obese,”
says Pata. “Over time, walking can change the body’s resting metabolic rate (the
total number of calories burned when your body is completely at rest) because it
can help increase lean body mass—which will require more energy expenditure.”

To get the benefits, she suggests walking three times per week and aiming for 30
minutes each session. “When you feel more energetic, go for a longer duration.
When you feel short on time, go for shorter durations, but make up some of the
time with extra walk sessions per week,” adds Pata. “For this to be progressive, try
jogging for a bit later on and even running, or mixing all three up.”

19. Ramp up the intensity.

 Progressive
WATCH: Beginneroverload will
Pilates Workout also help your legs get super strong during strength
training and HIIT workouts. “If you do the same thing all the time, nothing will
change and your body will keep burning at the same rate. Force your body to
adapt for best results,” says Cosentino.

For strength training, try increasing reps and the number of sets, incorporate
tempo training (slowing down reps), and add pulsing. For HIIT, work out for
longer periods while maintaining intensity, so if you start by doing 20-second
intervals, add five to 10 seconds each week.

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