How To Lose Weight In Your Thighs And Butt [The Honest Truth]

Are you trying to lose weight in your thighs and butt?

You are not alone.

Losing weight in this area is extremely difficult as the majority of our excess fat tends to get stored and accumulate in this region.

But all hope is not lost just yet!

After reading this post, you’ll learn:

  • How to lose weight from your thighs and keep it off,
  • The amount of time it will take you to lose weight, and
  • Specific foods you should avoid that can cause weight gain

Let’s get started.




Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.

Ok, moving on.

How can I lose weight from my thighs?

The only way to lose weight in your thighs and butt is to decrease your overall body fat percentage.

You can do this through a combination of diet and exercise.

The diet is by far the most important component.

You must eat in a way to decrease your calorie intake AND give your body all the nutrients it needs to optimize fat loss.

This is known as a calorie deficit and it is key in losing weight.

Exercise, on the other hand, can help increase your calorie expenditure and help tone your legs!

Both are useful, but a healthy diet is much more important.

The Best Exercises To Help Lose Fat From Your Thighs & Butt

The purpose of the following exercises is to help you:

  • burn calories,
  • build lean muscle tissue,
  • and improve the appearance of your thighs and buttocks


Please don’t forget that.

Okay, let’s go over them now.

Inner Thigh Exercises

Curtsy lunge

The curtsy lunge is a great alternative to the traditional lunge that targets the inner thigh muscles.

To do it, you need to step your foot back and towards the side.


Lateral lunge

The lateral lunge is one of the most effective exercises in targeting the adductor muscles.

It does require some balance so if you need to hold onto a chair do it!


To see a bunch more inner thigh exercises check out my post The Best Inner Thigh Exercises.

Outer Thigh Exercises

Goblet squat

We cannot talk about toning your leg muscle without discussing some sort of squat variation.

The goblet squat is a good exercise to start with as you are using a dumbbell in the front of your body instead of a barbell on your back.


You can even set your feet wider apart and do sumo squats.

Weighted hip abduction

This is a great exercise to really target your outer thigh and can easily be scaled up or down!

Just make sure you have something you can hold onto as this exercise also requires some balance.


To see a bunch more outer thigh exercises check out Best Exercises to Get Rid of Saddlebags.

Buttock Exercises

Quadruped Banded Kick Back

The quadruped banded kick back is probably one of my favorite exercises.

It is quite easy to perform and really gives you a nice burn at the underbutt.

You will need a long closed-end resistance band. Amazon has this set of bands which is great for making this exercise easier or harder.

Just make sure to train both sides equally.


Hip thrusts

You cannot grow the glutes without doing some sort of hip thrust exercise.

Be sure to squeeze your glutes at the top position and hold it for a 2 count.

When this starts to get easy feely free to place a dumbbell or weighted plate on your hips.


To see more buttock exercises, check out my post The Best Underbutt and Glute Isolation Exercises.

What causes thigh fat?

Excess body fat tends to accumulate in the thighs, hips, and butt in most women.

This is genetically determined, and not something you can change.

You can, however, influence the amount of fat you have in your body!

Causes of excess fat include:

  • consuming too many calories,
  • eating nutrient poor foods, and/or
  • living a sedentary lifestyle.

The best part is- all of these are modifiable!


Is it easy to lose thigh fat?

Losing thigh fat may not be as easy as it sounds.

Unfortunately, we cannot spot reduce body fat naturally.

This means that you cannot choose where you lose weight from.

Although it would be great to communicate to your body that you want to lose thigh fat, it just doesn’t work that way.

The ease at which you lose thigh fat depends on a few factors:

1. Your genetics

The number of fat cells you have, and their location is genetically determined.

Unfortunately, you cannot change this.

This is what we call non-modifiable.

Some people will lose weight from their thighs and butt first while others will lose weight from their arms and breasts first.

It is highly individualized and something you won’t know until you begin losing weight.

2. The type of food you consume

The type of food you eat can certainly play a role in how fast you lose weight as there are some foods that can increase your risk of weight gain.

We will discuss the type of food you should be eating and avoiding later.

3. If you are physically active or not

Although diet is the most important factor when it comes to weight loss, exercise catalyzes the effect.

Regular exercise can help you burn even more calories while helping you build muscle!

How long does it take to slim down legs?

In general, it can take anywhere from 6-12 weeks of consistent lifestyle changes to notice a slimmer appearance to your legs.

With that said, some women may notice a difference in fewer than 6 weeks and some may not notice a difference after 12 weeks.


That is okay!

Everyone is different and responds in a unique way- so make sure you DO NOT compare yourself to others.

The best thing you could do is take before and after photos of yourself as pictures are the most objective way to measure progress.

In addition, you can take measurements of your thighs before and during your weight loss journey to document your progress!

Do any specific foods cause thigh fat?

Although there is no specific food that causes thigh fat, there are certain categories of foods you should try to avoid when trying to lose weight.

Calorie-dense, nutrient-poor foods and beverages should be avoided as much as possible.

Common examples include:

  • Soda
  • Regular Juice
  • Fast food
  • Pastries
  • Highly processed grains
  • Foods cooked in high amounts of vegetable oils

These foods are typically full of empty calories, provide very little nutrition, and are loaded with ingredients that keep you hungry.

What should I be eating instead?

When trying to lose body fat, you should focus on eating as many real, whole, nutrient-dense foods as possible.

The foods I am referring to are ones that are found in nature.

These foods tend to be full of the macro and micronutrients that your body needs to function optimally.

These include:

  • Lean meat
  • Wild-caught fish
  • Whole grains
  • Legumes
  • Leafy green vegetables
  • Fruits
  • Nuts

In fact, I have even created The Busy Moms‘ Nutrition Guide for Postpartum Fat Loss to help guide you on how to incorporate these foods into your lifestyle.

This guide is a step-by-step plan that tells you exactly what to eat so that you can focus on losing fat in a healthy and sustainable way.

Does walking reduce leg size?

Walking is one of the most underrated exercises for health, fitness, and fat loss.

It is also the easiest workout to stay consistent with!

In fact, The American Heart Association recommends walking 30 minutes a day (along with regular strength training) to decrease your risk of stroke, high blood pressure, obesity, and cardiovascular disease.

If you can only do one type of exercise, let it be walking!

(Alternatively, you can also do other forms of aerobic exercise such as low-intensity cardio, interval training, or even swimming).

Is it possible to lose thigh fat fast – (in 2 weeks)?

It is not sustainable nor healthy to lose thigh fat in 2 weeks or less.

Trying to lose weigh rapidly significantly increases your risk of:

  • regaining the weight back
  • having loose skin
  • developing metabolic and digestive problems

Ideally, weight loss should be gradual with a target of 1-2lbs per week over the course of months.

Weight loss can be fast at first- but achieving a sustainable rate of fat loss over the long term should be your goal!

Final Words On Losing Excess Weight

So there you have the information you need to lose stubborn fat in your thighs and butt in a sustainable manner.

Do not lose hope!

You must remain consistent and stay patient.

Now I want to hear from you.

What did you do to lose thigh fat?

How long did it take?

Comment below and let me know.

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Brittany N Robles, MD, MPH, CPT

Brittany Robles is a full-time OBGYN, a NASM certified personal trainer, and health & fitness expert. She holds a Masters of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.

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