Tips on Getting Rid of Outer Thigh Fat

What is Outer Thigh Fat? img

What is Outer Thigh Fat?

Having a perfect hourglass figure is something that most women aspire to achieve. But extra outer thigh fat can give you more of an undesirable pear shape. This is often referred to as “saddlebag” fat. Women have more of this than men because they tend to have a larger pelvis.

Thigh fat accumulates for a number of reasons, but it’s most likely due to weight gain. When weight is gained, fat can be deposited in almost every area of the body, though it most commonly accumulates on the thighs, butt, and hips in women.

Thigh fat might also just be the result of genetics. Regardless, you probably are looking to shed some of those pounds as fast as you can. The good news is that there are plenty of different ways you can try to reduce fat accumulation on your thighs.

Thigh Exercises

Many people believe that you can isolate a single area of the body to burn fat in that specific area. For example, many people fall into the trap of only doing arm workouts to try to reduce fat in their upper arms.

While this will help build strength and tone your muscles, there is actually no scientific evidence that you can pinpoint a specific area to lose fat (unless you get a cosmetic surgery)! With that in mind, you want to focus your fat-burning exercise regimen on full body cardio workouts.

Your goal with cardio is to get into a calorie deficit. This just means that you’re burning more calories than you’re consuming. Calories are stored in your body as triglycerides, and when you’re active, your body uses up these triglycerides for energy. Burning enough triglycerides is what can give you the results you’re looking for.

Count on Cardio

The Department of Health and Human Services recommends that you get at least 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity a week. If you ask us, that’s really not that much! A single one hour HIIT class can get you only 15 minutes shy of your goal.

Moderate aerobic activity refers to things like walking, mowing the lawn, or swimming. Vigorous exercise includes running, playing tennis, or aerobic dancing.

Cardio activities that hone in on the legs are great for reducing thigh fat because it helps you tone and build muscle while you burn fat. This will help to enhance your results once you lose the fat. Great examples are things like rowing or biking, as these will force the quadriceps and hamstrings in your leg to get some work in.

Stay Strong

Cardio will definitely burn fat, but it can burn muscle mass too. Having fatless hips won’t look how you want — they’ll be skinny and will give you more of a pencil appearance.

That’s why you should do some thigh-specific strength training exercises to keep your legs, hips, and glutes toned and ready for the beach at any given moment. Here are some of our favorites:

  • Leg lift: Stand with your feet shoulder width apart. Standing straight, lift your right leg out to the right and try to make it perpendicular with the rest of your body. Bring it back to the starting position and repeat with your left leg. Make this harder by wrapping a resistance band around your shins.

  • Sumo squat: Get into a normal squat position, but widen your legs and point your feet outwards. Squat down, pushing your glutes back as far as you can. You should look like a sumo wrestler! Make this more difficult by holding a weight goblet-style in your hands.

  • Back-lying lateral lifts: Lay on your back and lift your legs about ten inches in the air. Engage your core and slowly move each leg outward in the opposite direction, almost as your legs are tree trimmers. Add a resistance band to feel more activation in your outer thighs.

All of these workouts work the hamstring, quadricep, and adductor muscles. These three compose the back, front, and inside of your thighs respectively. They’ll make your legs look toned and contoured when you’re all done burning the fat through cardio.

Losing Thigh Fat Through Diet

Even if you’re the most active person on planet earth, your diet has the power to completely ruin your progress. But you don’t need to completely change your life around to reduce fat-building foods in your life.

The biggest culprits of gaining thigh fat, or any fat, are carbs such as pasta, white rice, or white bread. When you eat carbs, your blood glucose levels rise. This releases insulin, which redirects glucose to the cells. Often, this results in stored fat in areas of your body.

However, not all carbs are bad for you. Carbs which contain fiber (whole grain pasta) or protein (almonds) don’t spike your blood glucose as quickly. In fact, these types of carbs help you stay full for longer.

If you want to shed some thigh fat, try something as simple as swapping out white rice for brown rice or white bread for whole grain bread. On top of that, avoid processed foods like chips, candy, or deli meats.

Cosmetic Procedures to Reduce Thigh Fat

Diet and exercise might be all you need to achieve the perfect body. However, some fat deposits might be more stubborn than others. If you need a little bit of help to cross the finish line, cosmetic procedures are the perfect solution.

Surgical Procedures

The most common surgical procedure to remove outer thigh fat is liposuction. You’ve definitely heard one of the Real Housewives talking about how much they loved their liposuction treatment — and that’s because it’s a very effective way to get results.

Many people fear liposuction surgery because they don’t fully understand how simple the process really is. During the procedure, small incisions will be made in areas of your thighs where fat needs to be removed. And by small, we mean really small. Incisions are less than 5mm.

This is just enough room for a hollow tube called a cannula to be inserted. This loosens the fat deposits and dislodges them, allowing them to be removed by a surgical vacuum or syringe depending on the amount of fat present.

And that’s all there is to it! Liposuction is a good procedure for people who have more moderate to severe levels of fat they’re hoping to remove. If you think you might be a good fit, fill out our inquiry form to get one step closer to that hourglass physique.

Non-surgical Procedures

You might not even need to go under the knife to get rid of some stubborn fat deposits. These techniques are best if you have more minimal deposits of fat, as they won’t be able to remove as much as traditional liposuction.

Natural liposuction is often touted as a safer alternative to traditional liposuction because it doesn’t require incisions. Instead, an ultrasound machine uses ultrasound waves to burst fat cells, allowing the body’s lymphatic system to remove them. In other words, you’ll naturally remove the fat through using the restroom or perspiring.

Another alternative is radiofrequency lipolysis, or Thermi. This is a similar procedure that uses radiofrequency waves to burn subdermal fat. When the cells are heated beyond repair, your lymphatic system can yet again take control.

Both of these techniques are renowned because they don’t come with the same side effects as surgical treatments. Not to mention, there’s almost no recovery time, so you can get back to what you love most right when you leave the office.

In Conclusion

Thigh fat often accumulates due to weight gain, and it might be the only thing stopping you from getting the perfect hourglass figure. However, you have three great defenses against it that can help you achieve your best body.

Fat burning cardio helps get your body into a calorie deficit to help your body physically burn fat. Some great exercises to get your blood pumping and your thighs nice and slim include rowing or biking. But you also want to make sure you incorporate strength training workouts like lateral leg lifts or sumo squats to target your thigh muscles.

Diet is of equal importance. Avoid processed foods and refined grains like white rice or pasta. Instead, choose complex carbohydrates in whole grains, fruits, and beans.

Finally, if diet and exercise aren’t enough, cosmetic surgery can be. Surgical procedures like liposuction can remove more moderate to severe deposits of fat, whereas natural liposuction or Thermi can help you shed a few excess pounds.

No matter what, PH-1 Miami can help you get the best thighs in the game through a combination of cosmetic surgery and an active lifestyle. If you’re ready to look your best, click here and fill out our inquiry form today!


Where Does Body Fat Go When You Lose Weight? | Cleveland Clinic

“Exercise: How much do I need every day?” | The Mayo Clinic

Muscles of the Medial Thigh | TeachMe Anatomy

Are Carbs Really That Bad for You — or Not? | Cleveland Clinic

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