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While myriad weight loss strategies across a variety of platforms claim to focus on fat in certain areas of the body, experts agree targeting fat loss in a specific area of the body, such as the thighs, isn’t a realistic possibility. Instead, people looking to lose thigh fat should focus on whole-body, sustainable fat loss.
Read on to learn what experts advise regarding how to safely and sustainably lose thigh fat, including what factors may affect an individual’s weight loss journey.
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How to Lose Thigh Fat
“There’s no such thing as ‘spot reduction’ when it comes to fat loss,” says Jamie Nadeau, a registered dietitian at The Balanced Nutritionist, a nutrition practice based in Providence. “You can’t choose where [in the body] you lose weight.”
Genetics also play a significant role in one’s body type and fat distribution, she adds. If an individual has a family history of obesity, for instance, they may be more likely to have excess weight or obesity as well.
“It’s difficult, if not impossible, to pick where you want to lose fat from,” agrees Spencer Nadolsky, D.O., an obesity specialist and medical director of Sequence, a virtual private practice specializing in obesity and weight loss based in Maryland. Weight loss often includes fat loss from the entire body, as well as muscle loss, which can negatively affect the metabolism, he adds. Muscles contribute significantly to burning calories, so less muscle mass leads to fewer calories burned at rest.
While experts and research agree that one can’t selectively lose fat from a single region of the body, including the thighs, a goal of whole-body weight loss will ultimately affect one’s desired fat-loss area. Experts suggest the following strategies to enhance one’s weight loss journey.
Create a Calorie Deficit
To lose weight, it’s essential to consume fewer calories than the body uses per day by either decreasing the total number of calories consumed, increasing activity to burn more calories or a combination of both. To lose one pound of body weight per week, a person needs to create a calorie deficit of 500 calories per day, according to a 2021 study in the Journal of Obesity and Metabolic Syndrome[1]. Forbes Health’s Calorie Counter can also help determine a person’s caloric needs.
For some people, knowing how to create a caloric deficit in a healthy way can be challenging. Building consistent healthy habits around nutrition and exercise is a great starting point, says Nadeau, adding that changes to a person’s diet and lifestyle don’t need to be extreme. For example, instead of attempting an extremely restricted diet and intensive exercise regimen, an individual might consider making small, graduated changes, such as incorporating lean proteins, fruits and vegetables into their diet and committing to daily walks.
Choose Healthy Foods
Healthy eating habits like increasing protein, eating more fruits and vegetables and choosing fiber-rich foods, such as whole grains—alongside consistent exercise—are often great strategies for weight loss, says Nadeau. Protein has a satiating effect that can keep portion sizes in check without leading one to feel overly restricted. Similarly, fruits and vegetables add more volume to one’s diet, leading you to feel more full without adding excess calories.
In addition to making healthy dietary choices focused on fruits, vegetables, whole grains and lean proteins, such as chicken, turkey and fish, it’s crucial to reduce processed foods and sugary drinks to achieve weight loss, adds Wan Na Chun, a registered dietitian nutritionist, certified personal trainer and founder of One Pot Wellness, a nutrition practice in Chicago. Reducing or swapping high-calorie options like soda for lower-calorie choices, such as water or herbal tea, can help you achieve and maintain your weight loss goals.
If an individual’s ultimate goal is to change their body composition, which refers to increasing muscle mass while reducing body fat, Nadeau recommends pairing healthy eating strategies with exercise, specifically strength training.
Regular Exercise
A combination of cardio exercise, such as running or cycling, and weight training can help tone the legs by increasing muscle mass and contributing to overall body fat reduction, says Chun.
Even if fat spot reduction is impossible, leg exercises can help strengthen and tone the muscles of the thigh, says Chun. Incorporating exercises like squats, lunges and leg presses can help build muscle, lending the thighs a more defined appearance, she adds. Exercises like the 12-3-30 workout, which combines resistance training and cardio, may be an attractive option for individuals who hope to lose weight and define their thighs.
However, Chun reiterates it’s important to remember that overall fat loss occurs through a combination of regular exercise, a balanced diet and maintaining a calorie deficit.
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Stress Management and Support
Research suggests chronic stress may lead to weight gain, unhealthy coping behaviors, such as emotional eating or stress eating, or an inability to lose weight. Stress management techniques, which include getting seven hours of sleep each night, making time to relax and having strong social support and accountability in one’s life, may contribute to successful weight loss endeavors.
Meanwhile, an individual who is already experiencing significant stress may not be in an optimal place physically or mentally to attempt fat loss, as dieting after 12 months can increase feelings of stress for some people, according to a 2016 study in Aging Cell examining biological markers that were elevated over two years of consistent dieting[2].
Employing the following stress management practices prior to attempting weight loss may help an individual adhere to their weight loss plan, according to A 2018 study in the Journal of Molecular Biochemistry:
- Breathing exercises, such as diaphragmatic belly breathing
- Progressive muscle relaxation, a practice of contracting and releasing muscles slowly
- Guided visualization, a form of meditation that helps with relaxation and can be practiced via a meditation app or with a trained mental health professional
Medication
Medication may be a necessary component of weight loss for some people. In fact, certain conditions, such as diabetes or obesity, may prevent individuals from feeling full or satisfied after eating, and medications may be able to help. Medications are often prescribed alongside behavioral and lifestyle changes, says Dr. Nadolsky.
Alternatively, if an individual suspects a medical condition or medication may be causing weight gain or making weight loss difficult, discussing these concerns with a health care provider can help determine the cause and adjust treatment. Never discontinue a medication without consulting the prescribing physician.
How to Maintain Weight
Making sustainable changes to nutrition and exercise habits can support weight loss over time. However, weight loss can only be maintained for as long as one upholds diet and lifestyle changes. If someone successfully loses weight in an unsustainable way, such as extreme caloric deprivation and fad diets, the initial weight they lost will come back, says Nadeau.
Maintaining weight loss requires a long-term approach and a shift in lifestyle habits, research and experts conclude. According to Chun, features of sustainable weight loss plans include:
- Setting gradual and realistic goals
- Adopting balanced and flexible diets
- Engaging in regular physical activity
- Developing a positive mindset and behaviors, including mindful eating, stress management and addressing emotional factors that may impact eating patterns
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