How to Lose Weight Fast & Easy Off Your Thighs

The main thing you need to take into consideration with thigh fat is that spot reduction is not possible. This doesn't mean specific exercises for the thighs are out of the question. They can actually help improve your muscle definition, but only as you lose weight throughout your entire body. Exercise is only part of this game plan. You also have to make adjustments to your diet.

Instructions

1

Replace the high-fat foods in your diet to save yourself empty calories. Fat contains 9 calories per gram. Give up the french fries, mashed potatoes with gravy, doughnuts, bacon cheeseburgers and meatball hoagies. Stick with foods that are high in nutrient content like fruits, vegetables, low-fat dairy, whole grains and lean meats. Make it easy on yourself by replacing one high-fat food each week.

2

Save yourself more calories by opting for water. Beer, wine, soda, fruit punch, sweetened tea and flavored coffee drinks are all high in empty calories. Choose water as your main beverage because it is calorie free, and consume a full glass with your meals to fill up your stomach. Add cucumber or lemon slices to enhance the flavor if you need more zest. The Institute of Medicine recommends that women consume about 11 cups a day and men consume about 15 cups a day.

3

Increase your meal intake to reduce hanger pangs and boost your metabolism. Compose your meals out of protein and complex carbs, and eat every two to three hours. Half a whole wheat pita with sliced turkey breast, lettuce and tomato is a meal, for example.

4

Choose a type of cardio that you enjoy to burn calories and reduce the weight in your thighs. Walking, spinning, running, jumping rope and stair climbing are all effective. Work out in an interval format to boost your caloric expenditure. Start out at a slow pace for 5 to 10 minutes to warm up. Increase your pace to about 75 percent maximum effort for 30 seconds, and reduce your effort to about 50 percent maximum effort for 60 seconds. Alternate back and forth for 30 minutes, and finish with a light 5-to-10-minute cool down. Work out three days a week on alternating days.

5

Perform weight training exercises to build the muscles in your thighs. Utilize the weight of your body to do exercises like squats, lunges, step-ups and side-lying leg raises. Aim for 12 to 15 reps, do four or five sets and work your legs three days a week on noncardio days.