How to Burn Thigh Fat in 2 Weeks

Updated November 21, 2016

Excess thigh fat is a common problem for both men and women. For some people, fat is stored around the inner and outer thigh and can be very difficult to get rid of, even with regular exercise. Although everyone loses fat at a different rate, there are a number of specific exercises and dietary choices that can help you burn the fat on your thighs in as little as two weeks.

Exercise regularly. It's important to maintain a regular regimen in order to lose the weight, so whenever you have spare time to sit down, get up and move around instead. Aim for 30 minutes six days for each of the two weeks, allowing one day to rest and avoid getting an injury.

Focus on fat loss by doing intense cardio exercise for the first week. While it is impossible to spot treat problem areas on your body, working out by running, swimming, playing tennis and basketball gives your whole body a good workout, which helps to eliminate the fat on your thighs.

Target your thighs with toning exercises in the second week. When you lose fat during your first week of cardio work, you'll then need to focus on toning to tighten your thighs and make them look slimmer. Squats are a good thigh-targeting exercise. Begin by standing with your feet hip-width apart, bend your knees until they are at a 90-degree angle and hold your arms out in front of you. Keep your back straight and lift yourself back up to the start position. Repeat 20 times.

Repeat reps of lunges. The lunge exercise involves balance and coordination to help you tone the back of your legs. Holding a dumbbell, step forward with one leg and lower your upper body, bending your leg to a 90-degree angle. Push up and back and repeat the step with the opposite leg. Go for 30 reps a day.

Lower your total calorie consumption. Your overall calories consumed in a day should be less than what you require; therefore, aim for 500 calories less for two weeks. This will give you enough energy to exercise each day without overindulging.

Eat foods low in sugar and low on the Glycemic Index. Foods such as raw vegetables, eggs, dairy and lean meats have a positive effect on the glucose levels in the body, giving you energy to exercise. Switch fruit juice and soda for water, green tea and coffee. Avoid refined or baked goods, including a sugary breakfast cereal and flour-based foods like biscuits and bread.

Have a regular food plan. Your metabolism works best when it has a regular intake of the right foods; the more efficient your metabolism is, the quicker you can burn fat. Stick to a strict food plan for two weeks, which will complement your exercise regimen.


Before changing your diet dramatically, consult your doctor.

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