How Can You Reduce the Weight on Your Thighs?

Reducing the weight on your thighs means reducing weight overall. Spot reduction, or targeted weight loss to specific body parts, is impossible without liposuction. Most of us have problems areas where fat gathers during weight gain. If your thighs are a problem area, aim for healthy long-term weight loss and to build muscle through exercises. Exercises and diet programs that claim to help you lose weight specifically in your thighs are myths.

Instructions

• 1

  Schedule a doctor's appointment to talk about weight loss plans. Your doctor will tell you how much weight you can lose each week healthily, usually one to two pounds a week.

• 2

  Change eating habits to eat a low-fat diet. Eat fewer calories than you burn each day. For most adults, that recommendation is 2,000 calories a day. Avoid foods that are high in saturated fats. Eat a balanced diet with protein, carbohydrates and plenty of different types of vegetables.

• 3

  Exercise three to five days a week for between 30 and 60 minutes each day. If you aren't active now, start slow and work your way up. Cardiovascular exercises including biking, swimming and running.

• 4

  Lift weights two to three days a week. Target the thighs with leg lifts to build muscle in that area and change the composition of your thighs from fat to muscle.