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Home arrow Nutrition arrow Weight Management arrow How to Lose Thigh Fat for Men: Discover Our 7 Top Tips

How to Lose Thigh Fat for Men: Discover Our 7 Top Tips

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 14, 2023
5 min read 1413 Views 0 Comments
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You’re not alone if you’re tired of the fat surrounding your thighs. Inner and outer thigh fat is a common problem among men and women. In this article, we bring you the best ways to target male thigh fat and improve overall body composition.

how to lose thigh fat for men

Excess fat can be stored anywhere in the human body.

Men typically carry more fat around the abdominal region, while women tend to store fat in the buttocks, hips, and thighs. Still, men can just as easily develop outer and inner thigh fat. Uneven fat distribution is normal, but it can make you dislike a particular part of your body.

Thigh fat is particularly noticeable if chafing occurs when you’re walking. You may also struggle to fit into your old pants. In general, the trick to losing fat is to switch up your daily rituals. Diet and exercise are the most clinically proven methods to shape and transform your body.

In this article, we share tips on how men can lose thigh fat.

How to Lose Thigh Fat for Men: Start Today With These 7 Tips

Are you ready to start losing thigh fat?

Melting stubborn fat from your thighs is not the easiest task. Leg transformation takes time, but you can get the ball rolling with some healthy habits. Furthermore, new additions to your daily routine will help you tackle excess body fat.

Here are 7 tips to blast that thigh fat:

#1 Choose muscle-strengthening workouts

Choosing strength-training workouts that target the legs will help you tone the thigh muscles and shed excess fat. It makes your muscles work harder than usual and increases muscle endurance. You can use your body weight or create resistance with exercise bands and weights.

Aerobic exercise works the cardiovascular system to help you stay healthy, but it also helps burn fat. High-intensity interval training (HIIT) combines strength training with aerobic exercise intervals, making it great for burning fat and building muscle.

Strength workouts focusing on the thigh muscles include bridges, lunges, deadlifts, and hamstring curls. You can also try a range of squats, like sumo, jump, and goblet squats. Make sure to stand straight with your feet shoulder-width apart before you bend your knees.

#2 Start lifting weights

Weight training is another form of strength training. The legs and thighs have several muscles, and lifting weights can target these particular muscle groups. You can build a workout by adding weights to thigh-toning exercises like your squats and lunges for additional impact.

You can use dumbbells, barbells, and machines at the gym, such as the leg extension machine, which works the quadriceps, hamstring, gluteus, and gastrocnemius.

So, head to the gym and get accustomed to the weights for strong, leaner thighs.

#3 Stay on a calorie deficit

A calorie deficit is when you take in fewer calories than you burn through exercise and general tasks. It creates an energy imbalance that prevents you from maintaining your current body weight. A deficit is necessary to shed excess pounds and transform your body shape.

A calorie reduction of 500–750 calories per day is a popular recommendation for losing weight. You can create a deficit by eating fewer calories and burning more calories through exercise. Combine different activities, like aerobic exercise and strength training to maximize calorie burn.

An excellent way to maintain daily calorie reduction is with an intermittent fasting routine. It involves cycling between scheduled periods of eating and not eating. This pushes your body into fat-burning mode while reducing your overall caloric intake.

#4 Consider taking a supplement

Once you’ve got your diet and training program nailed down, you might want to consider taking a dietary supplement. Supplements are not a replacement for diet and exercise, but they are a great assistance tool for boosting vitamin intake and accelerating fat loss progress.

#5 Make wiser food choices

If you want to lose stubborn thigh fat, you have to adjust your diet. It’s not just about eating fewer calories and increasing your calorie burn. You need to make wise decisions about the food you put into your body, as unhealthy foods will not benefit your health or progress.

A balanced diet is always best. Anybody attempting fat loss should eat lots of healthy foods, including raw fruits, green leafy vegetables, fiber, healthy fats, and lean protein. A high-protein diet can help you lose weight by boosting satiety hormones and enhancing composition.

Combine strength training with a protein-rich diet to build muscle and tone your legs.

#6 Watch your salt intake

Too much salt in your diet can cause excess water retention in your body. The build-up of fluids in your tissues can result in bloating and swelling in your hands, feet, and legs. Decreasing your salt intake can prevent fluid retention and reduce total body water.

In addition, a high-salt diet is harmful to your health. It is linked to high blood pressure and increased risk of cardiovascular disease. It’s also a risk factor for higher body fat percentage and obesity. Adults should limit salt intake to under 2,300mg per day (about 1 teaspoon of table salt).

Many foods with high sodium content also have a lot of calories. They are often highly-processed foods, like salty snacks, processed meats, and ready-made and frozen meals. Making healthier food choices will help you eat less salt and reduce your daily calorie intake.

#7 Avoid alcohol

Quitting alcohol or cutting down your consumption is a good idea if you want to reduce your body weight. Drinking alcohol can cause weight gain for a few reasons. It’s full of calories, it increases your appetite, and it can cause you to make poor choices when it comes to food.

If you continue to drink alcohol in excess, you will struggle to create a calorie deficit or burn fat. Moreover, excessive alcohol use can contribute to health problems, such as high blood pressure, increased heart rate, stroke, and cardiovascular disease.

Is It Possible to Lose Fat Only From the Thighs?

No, you cannot spot reduce thigh or body fat in only one area. However, you can take steps to reduce overall body fat. In turn, you will gradually achieve fat loss from your target areas, including your thighs. The best strategy is to combine multiple lifestyle changes to get results.

Strength training, aerobic exercise, and dietary changes are the essential things you can do to lose thigh fat. You can also practice workouts that specifically tone the thighs and leg muscles. Squats, lunges, and step-ups are among the most effective exercises to lose thigh fat.

Being unable to reduce fat in just one area of the body can be frustrating. The positive, however, is that your weight loss journey will better your overall physique and improve your general health in the long term. You’ll also feel better mentally with a healthy diet and exercise.

A Word From a Personal Trainer

Most of us have a particular body part we would like to improve, whether we want to burn fat or tone up. You can start your fat loss journey with a certain goal in mind, from losing chest fat to getting rid of upper belly fat. However, you cannot focus on losing fat in only one place.

The desire to lose thigh fat, especially from the inner thighs, is common. Lots of factors can contribute to fat on your thighs, including genetics, inactivity, and a junk food diet. You can lose weight from your inner thighs and shape your legs with a few healthy changes.

Physical activity will significantly boost your progress. Something as simple as daily walks will help keep your legs in shape. You could also try brisk walking and moderate-intensity aerobic exercise. Cycling is one of the best aerobic exercises for targeting the hamstrings and quadriceps.

Remember, you don’t want to lose too much fat from your legs. Thigh fat does not carry as many health risks as abdominal fat. Additionally, a low thigh circumference may increase cardiovascular risk, while a large thigh circumference is linked to lower blood pressure.

So, try not to obsess over the size of your thighs with restrictive diets. It’s best to follow a diet and fitness program that ensures your legs are strong and healthy. In reducing your overall body weight from training and eating right, you will naturally lose excess fat from your legs.


So, there is no rapid spot treatment for losing thigh fat, but there are lots of ways to lose weight overall. Men tend to lose body fat from the trunk area first, but if you are carrying excess weight around the thighs, the overall weight loss process will soon reach your legs.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 14, 2023
5 min read 1413 Views 0 Comments

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