How to Get Rid of Fat on Upper Thighs

There is no specific exercise that will get rid of the fat on your upper thighs. Instead, a lifestyle makeover is in order. By overhauling your diet and exercise habits, you will eventually be able to reduce the stubborn fat on the upper thighs. Despite misconceptions, muscle does not replace fat. The only way to get rid of this fat is by reducing the size of your fat cells and increasing the size of your existing muscle fibers. Be patient and focus on reducing fat, and your thighs will gradually slim down.

Instructions

• 1

  Determine the amount of calories you need to maintain your current body weight. To get this number, multiply your current weight by 11. For example, a 150-pound person needs 1,650 calories to maintain his or her weight. This is only a suggested guide. A doctor or nutritionist is able to give you a more accurate number, based on your gender, percentage of body fat and level of physical activity.

• 2

  Cut approximately 250 calories from your daily food intake. By doing this, you automatically start losing about one pound every two weeks, even before adding exercise to your routine.

• 3

  Reduce the amount of fat in your diet. There are nine calories in each gram of fat, and you should get no more than 30 percent of your daily calories from fat. Aim to get no more than 20 percent of your total calories from fat while you are trying to lose weight.

• 4

  Exercise. Do some form of vigorous aerobic activity three to five times a week for 30 minutes to an hour. This could include running, cycling, swimming and more. When you begin to burn off more calories than you take in, your body then burns calories from its existing fat store, reducing your fat cells.

• 5

  Begin a weight training program, lifting weights at least twice a week. Include exercises that work your leg muscles. Although this won't cause you to lose any fat in your upper thighs, it will improve their shape by building muscle tone. Exercises like leg presses, leg curls, squats or lunges are all good options.

• 6

  Be consistent and follow the above steps to achieve your desired goal. The plan will not work if you follow it for only a few weeks at a time.