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What Are the Best Ways to Lose Lower Body Weight?

By Ashley Farley ; Updated July 18, 2017

For many people, the thighs are the area where the most body fat tends to accumulate. The best ways to lose weight off your thighs are healthy methods that involve improving your diet and engaging in physical activity.


Cleaning up your diet will help to maintain a healthy weight and burn excess weight off your thighs. Reduce fat, sodium, calorie and sugar intake. Eat nutrient-dense foods such as vegetables, fruits, whole-grains, lean protein and low-fat dairy. The U.S. Department of Health & Human Services recommends choosing a variety of items within these healthier food groups. Replace soda, coffee and other sugary drinks with water. Water helps to keep your body hydrated and contains no calories. When you wake up in the morning be sure to eat breakfast, as it helps to boost your metabolism. Planning ahead can save your thighs a few pounds. Pack meals and snacks if you will be gone from the house for more than three hours to avoid hitting the fast-food restaurants or convenience stores.


Make it a daily goal to complete at least 30 minutes of cardio activity. If you are new to fitness try completing a few minutes each day and work up towards longer sessions. According to Shape Fit, the best cardio activities are running, swimming, step aerobics, rock climbing, cycling, using the elliptical trainer, racquetball, cross-country skiing, rowing and walking. Choose two or three cardio activities that you enjoy and alternate between these throughout the week. Participate in low- and high-intensity cardio training. Low-intensity cardio consists of a slower pace that can be maintained for 30 to 45 minutes. High-intensity cardio consists of working hard and fast for a shorter duration, about 15 to 20 minutes. Low-intensity cardio will burn more fat, while high-intensity cardio burns more calories.

Strength Training

Strength training builds lean muscle tissue, which helps your body burn more calories at a faster rate. Pick several exercises that you can complete but also challenge your muscles. Aim to complete two to three sets of 12 to 15 repetitions for each exercise you complete. Strength training for your thighs should be done two or three days per week for at least 30 minutes. Squats, lunges, step-ups, leg curls and leg extensions are the more commonly known thigh exercises. Variations on these exercises can help to increase the intensity. When performing squats and step-ups try holding a dumbbell in each hand. Lunges can be performed in several directions to work your entire thigh. Try lunging forward, backward and to the side to engage your entire upper leg.

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