How to reduce thigh fat
Disease description:
The thighs are too fatty, making clothes look unflattering. I've tried running and jumping rope, but the effects were not obvious. I would like to know if there are more effective ways to reduce thigh fat and slim down the thighs.
Doctor's answer (1)
Dr. Bai Hongmei
Generally, it is possible to lose thigh fat through dietary adjustments, aerobic exercise, and strength training.
For fat reduction in the thigh area, a combination of proper dietary control and a scientific exercise plan is needed. Adjust your diet by reducing the intake of high-calorie and high-fat foods, increasing the proportion of vegetables, fruits, and whole grains, while maintaining dietary regularity. Ensure an adequate supply of protein to promote muscle repair and growth.
Aerobic exercises such as swimming, jogging, and jump rope can effectively work the legs and promote fat burning in the thighs. It is recommended to perform 20–30 minutes of aerobic exercise daily, with visible results achievable through long-term adherence.
Strength training primarily targets the thigh muscles, including exercises such as squats, lunges, and leg presses. Performing these exercises 2–3 times per week can not only enhance muscle strength but also increase the basal metabolic rate, allowing you to burn more calories even at rest.
Losing thigh fat requires time and patience. Additionally, it is advisable to warm up and stretch properly before exercising to avoid injuries.
