How to Lose Leg Fat

How to Lose Leg Fat

Women have long been passing down the phrase, “a second on the lips, a lifetime on the hips.” The comment had generations of truth behind it. Women used to store fat deposits in the upper legs for survival during tough winters. This dates all the way back to humanity’s cave-dwelling days [1].

But this catchy phrase is not just for Aunt Donna anymore. Perhaps skinny jeans are to blame, but now both sexes are seeking ways to seriously shred the size of their upper legs and learn how to lose leg fat. More than ever men are also concerned with slimming and toning this part of the body.

Legs – A Place for Sticky Fats

Yet, there are few fast fixes to thinner thighs because Aunt Donna was right, those sticky sugars and fats are very likely to find a permanent home on the upper legs. Despite the fact that humans moved from caves to houses, some traits and survival mechanisms remain. Storing fat in the legs is one of those irksome reminders of our humble beginnings [1].

As well, this part of the body is made up of two large leg muscles, the quads and hamstrings. These muscles dictate our ability for strong leg functionality, and need to be robust to properly do their job. Therefore, both of these muscles can be greedy when it comes to collecting calories and fat cells in the surrounding area.

Despite the difficulty in learning how to lose leg fat and upper leg fat, with a bit of determination, it is definitely possible for both men and women.

Drink More Water

Drinking plenty of water is essential for how to lose leg fat or fat loss from any part of the body [2]. When it comes to shredding thigh fat, there are few quicker fixes. This is because water simultaneously supports muscle functionality and development, and some of the largest muscles in the body are located in the legs and encourage people to consume fewer calories.

Reach for a large bottle of H2O instead of the usual soda or juice beverage, and you will soon notice that this is an easy way for how to lose leg fat. However, fluid retention is also a cause of fatter, less attractive legs [1]. Therefore, when trying to lose leg fat, it is important to balance your fluid intake, sodium consumption, and other foods and beverages that can cause your body to store water.

Food Plays a Part

Certain exercises target inner and upper thighs, however these exercises alone will not reveal sculpted and lean legs if the strong muscles are hidden under a layer of fat. Therefore, diet is also a key to thinner legs [3].

Start by cutting back on carbohydrates. Instead, replace these food sources in your diet with lean proteins and vegetables. When it comes to lean proteins, there is nothing better than chicken breast. Also, add in nuts, soy, and fish [3]. These foods are high in protein, but low in calories.

Better with Breakfast

Sometimes it is not what you eat, but when you eat that can affect your thighs. For years, nutritionists have proclaimed the necessity of eating breakfast. This is likely the most important meal of the day. This first meal is sets your metabolism in motion and sets up your digestion for the day [2]. A faster moving metabolism is essential for burning thigh fat fast.

Pack your breakfast with protein, which will help you feel fuller, longer. This will mean you eat less the rest of the day, and hopefully consumer fewer calories overall. In the end, consuming fewer calories is essential for how to lose leg fat.

Another rule of food consumption when trying to cut thigh fat is to eat small portions on a regular basis [2]. Instead of sitting down to three large meals, stay satisfied with snacks.

Targeting Workouts

The compliment to a great diet and healthy lifestyle is a satisfying workout. There are a lot of exercises that work the legs, but a few are great when it comes to slimming and toning the thighs. The best workouts for leaner legs do not actually target the large muscle groups in the upper legs, but work the inner thighs.

Kick off your workout with side lunges and repetition bridges [4]. Both of these exercises are ways to give your inner legs a hardcore workout and tone the inner legs. Both side lunges and bridges burn fat and build lean muscle, which is necessary for thinner legs [4].

Bridge can also be done while seated in a chair, for a softer workout that has the same effects. Simply sit on the edge of the chair with feet on the ground and hands placed next to your bottom; palms should be facing down. Then lift your butt off the chair and hold [1]. This workout is a great starting point for those who are not ready to do full bridge or cannot get down on the ground.

A different version of bridge is machine raises. These can be done with a number of props, but the most difficult and fastest way to burn fat is with a medicine ball [5]. Even men who want to slim down their lower half and have been wondering how to lose leg fat will find this exercise extremely helpful.

Do More Cardio

While targeted workouts are great for shapely legs, the best and fastest way to really slim down the lower half of the body is through cardiovascular workouts, known as cardio. It is recommended that people who want to lose leg fat and burn fat from other parts of the body do 60 minutes of cardio, five times a week [2]. It is almost guaranteed that these blood pumping sessions of running, Stairmaster, or elliptical will garner results in a couple of weeks.

For men and women who want to know how to lose leg fat replace the fat on their legs with strong and noticeable muscles, weightlifting will be an essential compliment to intense cardio sessions.

Summing It All Up

It is not easy to adopt the right lifestyle choices for how to lose leg fat. Many of the right choices require time in the gym and changing ingrained habits. However, in the end, the easiest and best ways to lose leg fat are also ways to find better overall health.







Anthony Alayon

Anthony Alayon is a Certified Personal Trainer & Certified Sports Nutritionist with the ISSA. He’s written for Natural Muscle Magazine, Bliss Magazine,, (A New York Times Company),, and several other popular fitness websites. He’s taught thousands how to eat better, and build the physique they could only dream of (including numerous pro athletes). Today, he’s here to share his knowledge and experience with you!