The thighs are known to be one of the most difficult areas of the body to lose weight. Even if you have slim thighs, most women are not completely satisfied with this body part.

For most women, the so-called ‘thigh gap’ is a dream that never seems to come true.

While others complain about their tummy, you sit with your thighs and want nothing more than slim thighs that you also want to be seen in a bikini.

Does this sound familiar to you?

Then you are in the right place. Although it is not possible to lose specific fat in certain places, it is possible to make your thighs slimmer. This is often one of the last body parts to release the fat when you are on a diet.

But don’t worry, in this article I offer you 7 tips to effectively and easily remove the fat from your thighs — without cosmetic surgery!

Fat on the thighs but difficult to get rid of

It is only at about 18% body fat that a woman’s thighs or upper legs become slimmer. But before your thighs get slimmer and toned, you need to figure out what kind of thighs you have.

Otherwise it may just be that you accidentally make your thighs thicker.

Do you have thick thighs, muscular thighs or maybe you have no idea at all what kind of thighs you actually have?

You can take the test to determine what kind of thighs you really have. The test will tell you what you need to do to get leaner thighs, whether that’s losing fat or slimming down muscular thighs.

Fat isn’t the only thing that can make your thighs thicker. Of course it may be that there is a layer of fat over it, but if there are thick muscles underneath, you will never get very slim thighs just by burning fat.

That’s why it’s really important to run the following test to see what you need to focus on.

That said, there’s nothing wrong with nicely toned legs. In fact, if you find out through the test below that your legs are muscular, I wouldn’t do anything about it.

But if you prefer to have slimmer thighs, there is of course also a way.

Let’s start with the test…

The slim thigh test

We will first determine whether you have large muscles in your thighs or a lot of fat in the thighs. Then we can determine what you need to do to slim them down.

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The test:

1. Start by straightening your leg.
2. Tense the muscles in your thigh while keeping the leg straight.
3. Now squeeze your leg. Try squeezing the top layer of fat and skin of the thigh.
4. If it’s hard to squeeze that top layer because you’re holding too much of a layer, it’s because of fat. So then your fat thighs are caused by fat.
5. If it’s hard to squeeze that top layer because you can’t get hold of enough, it’s because of muscle. Your thighs therefore appear thick due to oversized muscles in the thighs.

7 tips for slimmer thighs

We are often told that we should pay as much attention as possible to muscle exercises.

While strength training is certainly effective, most exercises focus too much on larger muscle groups, while forgetting about other muscles.

These are mainly the small muscles that make the larger muscle groups appear long and lean by pulling them in.

However, regular strength training only strengthens the larger muscle groups, which can sometimes make them look bloated.

This can be perfectly fine for men, but it’s usually less desirable for women. In addition to following the tips below, it is therefore recommended to also pay attention to the small muscle groups and to stay away from the devices that make your muscles look thicker.

And now to the tips…

1. Avoid squatting exercises and exercises that resemble them

Exercises such as squats, leg lifts, calf exercises, etc. don’t help at all to get leaner thighs, so don’t do them.

Exercises such as climbing stairs or stair exercises should also be ignored.

Although they are often said to help with leaner thighs, this is nothing more than a sales ploy.

They target the larger muscles in the thighs and can thus make them even thicker instead of leaner. Training with weights causes the fibers in the muscles to elongate.

Only when you have an idea of ​​how muscular your thighs are and have burned the fat from your thighs, you can start doing these exercises again.

2. Cardio for leaner thighs

Cardio exercises are the most important for slimming the thighs. Cardio exercises can help to burn fat in the thighs without gaining extra muscle.

You can only achieve this if you do not try to train the muscles in the thighs and do not use more than is really necessary.

If you train indoors (for example, at a gym or on equipment at home), try to achieve a moderate intensity in how hard you exercise.

But do this with low resistances on, for example, the bicycle, or low slopes in the case of a treadmill. A heart rate monitor can be useful here.

If you prefer to exercise outdoors, try to keep the inclines low as you would with the treadmill. So avoid walking on a stretch with hills and slopes.

3. Endurance cardio, burning fat without building muscle

With endurance cardio exercises you can think of, for example, running or jogging long distances. This type of cardio focuses on the smaller muscle fibers and does not target the fibers that provide large and thick muscles.

So you burn fat while your muscles in your thighs get stronger without getting fatter.

Avoid sprints and small intense sessions of cardio exercises, they may burn fat, but they don’t make your muscles leaner but thicker.

Just think of the legs of professional sprinters. They have thick and muscular thighs, while marathon runners and runners have very thin legs and thighs.

Walking long distances is one of his excellent ways to slim your thighs.

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4. Running for slim thighs and shapely legs

Running is not only good for people who have thick thighs due to fat, but people with thick thighs due to thick muscles can reduce the size of their muscles and reduce the fat around those muscles.

Running on flat stretches (remember, we’re trying to avoid slopes!), your thighs and calves are completely reshaped.

If you have trouble running, can’t run, or can’t find flat surfaces anywhere, an elliptical cross trainer is a good alternative. Make sure that you work on the crosstrainer with little or no resistance.

An elliptical cross trainer is a good alternative because of the position in which you sit on it, because of this you train the buttocks, the outside of your thighs and the back of your thighs, but not the front of your thighs so that you do not get thick muscles.

5. Resistance training

If you have already lost some fat from your thighs and you need more muscle mass to get those beautifully shaped legs, then you can start thinking about resistance training.

Resistance training is therefore only a good idea if you already have slender thighs, but not yet the shape and firmness. You can get this through resistance training.

That said, you want the muscles in your thighs to be stronger and more sculpted, but not bigger, so never use more than 70% of your max power and try to keep the weights on the light side.

If your muscles tend to grow quickly, you can also choose to omit these exercises altogether. In most people who have this, the muscles are already nicely formed and these exercises are therefore not necessary at all.

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6. Patience

When you’re tired of your fat thighs, perhaps the most important thing is your patience and patiently working towards your goal. Be realistic about where you are now and where you want to go and how much time that could take.

You can’t just lose weight in one place, you lose fat all over your body, and unfortunately the inside of your thighs is one of the last places where you will lose fat.

So do you have a little more body fat to burn before you reach those gorgeous legs? Give yourself a little more time, the goal is achievable but it simply takes a little longer to achieve it.

7. Make use of healthy diet to get slimmer thighs

Despite everything you do, it can sometimes still be difficult to make your thighs slimmer in a targeted manner. It is therefore important that you support all forms of exercise with a healthy diet — preferably with fewer carbohydrates to burn fat more effectively.

Remember that if you want to lose weight, you have to burn more calories than you take in.

The thighs are known to be one of the most difficult areas of the body to lose weight, but most diets target the abdominal area. Discover the best diet to slim your thighs in this article and then say goodbye to the fat on your legs for good!

Exercise is known to be one of the most effective ways to maintain a lean body. The diet is then the other half of the equation that leads to the best results.

Women usually accumulate fat on the hips, thighs, and buttocks, which are all difficult areas to slim down. Exercise can help slim the arms, stomach and back, but then the glutes can increase again more than we would like.

Therefore, in addition to exercise, eating a balanced diet is essential to achieve your goal of slimming your thighs.

Also remember to drink two liters of water a day in the winter and three during the summer months, whether you are thirsty or not. The extra water intake will actually reduce fluid retention and help break down fats and cellulite in this area of the body.

What foods should I eat to keep my thighs and hips slim?

A change in your diet may mean better results, but that doesn’t mean you should skip meals or starve yourself. This would be counterproductive.

There are no foods with magical powers to slim the hips, legs and thighs overnight. However, by choosing the right foods, you can reduce your calorie consumption and get the body you’ve always dreamed of.

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Choose foods that help burn fat

There are foods that can help speed up your metabolism to some extent and help you lose weight. These are for example:

However, as we said before, there are no miracle cures to burn fat directly.

Reduce your calorie intake

If there were foods that could burn fat overnight, we’d all try it. However, that doesn’t exist. So you need to reduce the amount of calories you take in per day. Eat more fruits and vegetables, which contain fiber, water and nutrients, while avoiding fats in other foods.

Plan your diet with a Diet table

A good, healthy and balanced diet is just what you need to lose weight in hard to slim areas such as the thighs and hips. Therefore, you should plan your meals well and eat a wider variety of foods and also avoid fats and refined flours and sugars.

A diet to slim the thighs

This complete diet should be supplemented with an exercise routine for at least 2–3 days a week, focusing on the areas where you want to burn fat. Good exercises to add to an exercise regimen include:

Monday

• Breakfast: tea with lemon, a glass of orange juice and a slice of whole wheat bread with jam that contains less sugar.
• Mid-morning: A piece of fruit (a pear, for example).
• Lunch: Lentils with a piece of grilled skinless chicken, a slice of whole wheat bread and plantain.
• Afternoon: A glass of skimmed milk or a cup of coffee.
•  Dinner: Roasted potatoes with 200 grams of cold water fish, such as mackerel.

Tuesday

• Breakfast: A glass of skim milk, orange juice and a slice of whole wheat bread with low-fat cream cheese.
• Mid-morning: An apple.
• Lunch: A portion of pasta, a hamburger with grilled tomatoes and olive oil, a slice of whole wheat bread and a plum.
• Afternoon: A glass of skim milk.
• Dinner: Seafood and a slice of whole wheat bread.

Wednesday

• Breakfast: A cup of skim milk, cereal with no added sugar and a glass of orange juice.
• Mid-morning: For example, an apple or pear.
• Lunch: Vegetable and rice soup, tuna cannelloni without sauce, a slice of whole wheat bread and an orange.
• Afternoon: Fat-free yogurt.
• Dinner: Vegetable and rice soup and fat-free yogurt.

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Thursday

• Breakfast: A glass of skim milk, orange juice and a bran muffin.
• Mid-morning: A pear.
• Lunch: Squid in ink with rice, a slice of whole wheat bread and a kiwi.
• Afternoon: Fat-free yogurt.
• Dinner: Salad of rice with halibut and a fat-free yogurt.

Friday

• Breakfast: A cup of skim milk with cereal and orange juice.
• Mid-morning: An apple
• Lunch: A small portion of pasta, two ham croquettes, a slice of rye bread and a kiwi.
• Afternoon: An orange.
• Dinner: A portion of mashed potatoes, an omelet with ham, a slice of whole wheat bread and a peach for dessert.

Saturday

• Breakfast: A glass of skim milk, orange juice and a slice of whole wheat bread with low-fat white cheese.
• Mid-morning: An apple
• Lunch: A slice of wholemeal bread with ham and a tangerine.
• Afternoon: Fat-free yogurt.
• Dinner: Vegetable soup, a fillet of a cold water fish such as tuna, a slice of whole wheat bread and a portion of pineapple for dessert.

Sunday

• So choose a meal from each of the previous days. You are allowed to eat something else for lunch (one portion of what you want).

Finally…

Unfortunately, your thighs are the hardest place to tackle, because this is where the fat disappears last. But that doesn’t mean you should just sit back and relax.

By following the right advice, such as the tips I gave you in this article above, you can slowly reshape your thighs. Slimmer and stronger.

But remember: this will take time — losing weight doesn’t necessarily mean your legs will get slimmer.

However, you can Burn stubborn excess fat quickly and get that body of your dreams

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Originally published at https://khalories.com on October 6, 2021.