How to Lose Thigh Fat Fast for Women

If you wish to lose thigh weight, you need to focusing not just in sculpting this legs. Combination cardiovascular exercise, strength training and giving you better eating habits will let you eliminate thigh fat rapidly. Normally, weight gain will be due to inactivity as well as eating more calories than the body requires. Making change in lifestyle will help you match the thigh excess weight-reduction targets.

Step 1

Create a calorie deficit. One pound of fat equals 3,500 calories. Therefore, if you want to shed 1 lb. of fat, you need to burn about 500 daily calories daily beyond what your body's normal needed amount. You don't need to accomplish this goal with exercise alone. Combine a reduced calorie diet with regular exercise to create this deficit. For example, you might decrease daily calorie intake by 200 and workout to burn 500 calories daily for a 1 lb. weekly weight loss.

Step 2

Perform cardio activity, which promotes fat burning. Select high-intensity activities, such as jogging, rollerblading or jumping rope to lose thigh fat quickly. Other options include swimming laps or playing racquetball. These activities burn at least 500 calories per session for a 160-lb. person, according to MayoClinic.

Step 3

Complete squats using an exercise ball. You need at least two to three thigh toning sessions weekly. A squat with ball will help you tone the thigh muscles. Place the exercise ball between your lower back and the wall in a standing position. Slowly lower into a squat position, keeping your legs hip width apart and not allowing your knees to extend past your toes. Complete at least five repetitions, recommends "Fitness" magazine.

Step 4

Do leg circles. Lie down on your exercise mat extending your legs in front of your body. Point your right food towards the ceiling and take a couple deep breaths. Trace five circles clockwise. Then, switch to counter clockwise and trace five circles. Complete five repetitions of this exercise on each leg during your workout.

Step 5

Make diet changes. In addition to exercise, make diet changes to lose thigh fat quicker. Eat salmon twice weekly, which improves your metabolism, according to "Fitness" magazine. Another food that promotes fat loss is apples. Dieters who eat three apples daily lose more weight than non-apple eaters. Berries are another good food, promoting improved blood circulation to the muscles.

Warnings

Discuss your thigh weight loss goals with your doctor. She will assist in setting realistic goals and helping with your weight loss.

Tips

Don't tone the thighs two days in a row. Rest for a least one day between workouts to promote muscle healing and reduce injury risk.