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How to Lose Thigh Fat: 4 Steps to Achieving Slim Legs

Many people go through life caring less about the shape, appearance, or size of their thigh. But if you are worried about yours, it could probably be because it contains more fat than you wish it did.

Thigh fat is common, especially among women with pear-shaped bodies. While it isn't much of a concern, ignoring it can increase your self-consciousness, decrease your confidence, hinder your mobility, and affect your quality of life.

If you are struggling to get rid of thigh fat, here are some methods to try out.

How does Leg Fat Develop?

Don't let anyone deceive you; it's normal and healthy to have body fat. Average-weight men have about 18 to 25% body fat, while average-weight women have 25 to 31% body fat. Body fat is often shared accordingly across the body. However, you may have more fat in some areas than others, thanks to your genes.

Leg fat consists of different types of fat cells, and they are:

Subcutaneous fat: Subcutaneous fat is located in areas like the thighs and can be seen under the skin

Intramuscular fat: Intramuscular fat is distributed within the muscle itself, like the marbling seen in meat

The majority of leg fat is subcutaneous, which has lesser long-term health concerns. Regardless of the little health risk leg fat poses, it's important you make an effort to get rid of it. Here are three ways to lose leg fat and achieve a slim leg.

1. Perform Aerobic Exercise

Do you want to lose that pesky thigh fat? Try Doing aerobic exercise. The Centers for Disease Control recommends engaging in 150 minutes of aerobic activities every week.

Whichever aerobic exercise you choose, be it swimming, rowing, or cycling, ensure it's one you can compete at a moderate intensity to raise your heart rate and increase your calorie burn.

We recommend cycling as it is one of the best exercises for the legs. The low intensity is beneficial for a novice, and it doesn't put much pressure on your knees. You can consider investing in a home exercise bike if you aren't interested in a cycling class.

2. Liposuction

Have you tried to lose weight via exercise, dietary means, and lifestyle changes without any results? Why not try liposuction?

Liposuction is a cosmetic procedure that involves the use of suction to remove fat from creation areas of the body, including the abdomen, hips, buttocks, neck, arms, or thigh.

A plastic surgeon usually carries out the procedure, which involves inserting small, thin, blunt-tipped tubes through little openings in the skin. While inside, the plastic surgeon moves the tubes under the skin to the intended areas and suctions the fat deposits.

Liposuction may appear straightforward. However, you should know that if done wrong, it could result in complications. Liposuction specialist, Dr. Sundin has an impressive track record of conducting successful liposuctions. With an experienced specialist, you are sure of a successful procedure, one without complications.

3. Stress

Stress can ruin your health in many ways. Subjecting your body to too much stress can result in changes in appetite, overeating, and excess weight gain.

A 2017 study discovered that participants with higher levels of baseline stress gained more weight over six months than those with lower stress levels.

You can ease stress by adopting relaxing techniques, including meditation, deep breathing, box breathing, and relaxation exercises. In addition to these techniques, you can also relieve stress by giving yourself a hard massage, doing yoga, sipping a green tea, etc.

4. Reduce your Alcohol Intake

Moderate alcohol consumption has some benefits. However, cranking up your alcohol intake can take a toll on your health.

Excessive alcohol intake can result in life-threatening conditions like high blood pressure, heart disease, stroke, live diseases, and digestive issues. It can also contribute to weight gain thanks to the high number of calories it contains. Swapping alcohol for water may help prevent weight gain and reduce unwanted leg fat.


Thigh fat can be reduced or eliminated through lifestyle changes, natural remedies, exercises, etc. While these methods are effective, they usually don't yield quick results as cosmetic procedures like liposuction or thigh lift surgery. Ensure you talk with a plastic surgeon about your goals and ensure they are realistic enough to avoid any disappointments.

*Please note the thoughts and opinions of our Content Contributors are their own and not necessarily representative of Tampa Bay Moms Group, it's staff of members.


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