Lunges help improve the appearance of your thighs.
Everyone seems to gain weight in different places: some pack on the pounds in the arms, stomach or even butt while others may find that their thighs are getting thicker. Although you can’t spot reduce one area on your body, you can use weight loss methods to reduce your overall body fat. As you begin to lose weight your thighs will start to slim down. Healthy weight loss occurs at a rate of 1 to 2 lbs. per week; at this rate you can lose up to 4 lbs. in two weeks and have thigh fat loss.
Remove 250 to 500 calories from your daily diet. You need to create a deficit of 3,500 calories to lose 1 lb. of weight. You can eat smaller portions, eat slower and leave the table when you no longer feel hungry. Try eating smaller meals more often to fight off the urge to snack. Use the nutrition label to determine the number of calories in each serving.
Choose low-fat and free-free foods. These foods are usually lower in calories, fat and sugar. By reducing the fat and sugar in your diet, you help your body’s ability to slim down and encourage losing thigh fat.
Perform cardio exercise everyday. You need to burn 250 to 500 additional calories to lose another ½ to 1 lb. per week from exercise. Exercises like running, cycling, swimming, jumping rope and the elliptical trainer burn the most calories per session.
Increase your intensity during cardio workouts. The harder you work, the more calories your body will burn. Work at a pace that you can maintain but that causes you to break a sweat and is almost impossible to hold a conversation at.
Use strength training exercises to tone the muscles in your thighs. Perform lunges, squats, leg press and leg extensions for the muscles in your upper legs. Perform high repetitions to avoid adding bulky muscles and gaining weight in your thighs.