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The Causes and How To Lose Thigh Fat Effectively

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    Having stubborn fat around your thighs can be a problem, especially if most of your fat stays there and makes you look short. You may have tried losing them by maintaining a healthy diet and exercising regularly, yet the extra bulge won’t go away.

    Even though it can be frustrating, there are other things you could try to get rid of your extra thigh fat. Who knows, these alternatives could be your lucky break and the start of a slimmer body, right?

    Without further ado, we’ll tell you everything you need to know about thigh fat, starting with what causes it and how to lose thigh fat in various ways. Keep on reading to find out how you can feel comfortable about yourself by having a slimmer lower body!

    What Causes Excess Thigh Fats

    Female Model Squeezes Skin Her Legs How To Lose Excess Thigh Fat

    There are many reasons why you may have extra fat around your thighs. Some reasons are avoidable if you maintain certain body fat levels, while others may occur naturally. We’ll break them down below so you can determine whether or not your condition is treatable.

    Too Much Calories Intake

    Snacking in your spare time can help you relieve stress. However, keep in mind that overeating food, particularly those high in calories and sugar, can cause your body to store extra fat.

    Consuming high-calorie and sugary foods will not only increase your body fat. It may also increase the circumference of your thighs, making your lower body appear bulging and unappealing.

    Instead, choose healthier snacks made from fruits and vegetables. Fruits and vegetables typically have lower calories and contain natural sweeteners. Hence you can still enjoy your snack time without worrying about gaining body fat.

    Furthermore, eating fruits and vegetables keeps you fuller for longer. The high fibre content will satisfy your hunger pangs, allowing you to avoid constantly thinking about food.

    Lack of Physical Activity

    Lacking physical activity will keep your calories remain unused. Your body will eventually convert the unused calories into body fats. As a result, the more often you do not engage in physical activities, the more extra fat your body will store.

    You may lack the time and energy to increase your physical activity due to your tight schedule. Yet, it shouldn’t be a big problem as there are several alternatives you might want to consider to boost your physical movements.

    Use stairs instead of elevators

    Using elevators to get to your office may feel more comfortable and faster. Elevators, however, limit your physical activity and make you dependent on convenience.

    If you want to increase your physical activity, consider taking the stairs instead. Though it may be exhausting at first, your body will gradually adapt, and you will find it easier to use the stairs in the future.

    Park your vehicle further away from the entrance door

    When you are pressed for time, taking public transportation becomes less efficient because your movement becomes less flexible. Unfortunately, taking a private vehicle reduces physical activity because you only need to sit to reach your destination.

    However, you should not be concerned because parking your vehicle further away from the entrance door will suffice as it will force you to walk more steps. If you are a very busy person with little to no time to spare for exercise, this is another viable option for you.

    Use standing desk

    Sitting down for a prolonged time may cause your body to store excess fat. It can be a concerning issue, especially for employees who work 9 to 5.

    Fortunately, you can improve your physical activity by switching to a standing desk. Standing desks allow you to move your body while working in front of a computer. As a result, you will not only be sitting still for the duration of your working shift.

    High Oestrogen Level

    Changes in oestrogen levels could impact how your body stores fat cells. Higher oestrogen levels, particularly in women, triggers more fat cell production around the thighs, buttocks, and hips.

    If oestrogen levels are the cause, the extra fat stored may be more challenging to lose. If you’re having trouble with this, you may need more effort, such as more frequent exercise and a persistent healthy diet.

    How to Lose Thigh Fats

    Beautiful Body Young Woman Measuring Her Thigh

    After learning about the causes of extra fat around the thighs, you may wonder how to lose them effectively. There are two methods for getting rid of excess fat around your thighs: naturally or through clinical treatments.

    We’ll start by showing you the natural ways to get rid of your flabby thighs and regain your ideal body shape in the sections below.

    Control Your Carbs Intake

    There is nothing wrong with eating carbohydrates as they nourish your body and provide energy. However, if you want to lose the extra fat around your thighs, you should control your carbohydrate intake.

    It’s because carbs raise your insulin levels, causing you to store more fat. You can instead eat more protein, whether it comes from vegetables or animals. Eating protein keeps you full while limiting your sugar intake from carbs, so you don’t have to starve yourself.

    Count your calories

    Another way to lose extra fat around your thighs is to count calories. By counting calories, you can track what you eat throughout the day and see whether you’re overeating or undereating.

    According to Very Well Fit, there is a calculation to determine the number of calories you should eat in one day. 

    For women, BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)

    On the other hand, for men, BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years).

    Once you’ve determined how many calories you should consume per day, you can log your meals using an app that automatically calculates your calories. If you exceed your calorie limit, you can exercise to compensate for it, and vice versa.

    Do a Routine Exercise

    There is no specific exercise for losing thigh fat. Any type of exercise, especially cardio-related exercise, can help you lose overall body fat, including fat around your thighs. 

    As long as you do the exercise consistently, you may gradually see your thighs shrinking their sizes.

    The following are some exercise options to consider if you want to lose thigh fat and make your legs appear slimmer. Even better, combining these exercises in one session may result in faster results:


    Squats often become recommendation workouts for people who wish to shape their thighs. It is because this exercise works the muscles in your upper legs, which also target your thigh area.

    Additionally, squatting is a pretty convenient workout to do at home. You can persistently squeeze in multiple repetitions of squats daily to tone your thighs as it burns the extra fats and converts them into muscles. 

    HIIT Exercises

    HIIT, or high-intensity interval training, is a type of exercise you might want to try if you want to shed pounds around your thighs. It typically burns 500 calories every 30 minutes, making it an excellent option for effectively losing thigh and overall body fat.

    There are several HIIT exercise instructions you can find on YouTube. Typically, the videos are divided into multiple categories based on energy levels, and you can choose one depending on your physical capabilities.

    As a result, you can easily follow the workout at home to shed your flabby thighs. One thing is for sure, if you want to see results, you must be consistent with your HIIT exercises.

    Clinical Treatment

    What if you’ve done physical training combined with maintaining a healthy diet but still see no significant results? 

    In that case, you shouldn’t worry much, as clinical treatments may be able to help you get rid of your flabby thighs.

    You can choose from the following clinical treatments to help shape and tone your thighs:

    Venus Legacy

    Venus legacy targets the extra fats around your thighs through its patented combination of Multi-Polar Radio Frequency, Varipulse Technology, and Pulsed Electro Magnetic Fields (MP) innovation. 

    The thermal reaction from the combined technologies will deeply penetrate the skin and body tissues, later breaking down the stubborn fat cells. Aside from that, this technique will also help minimise the appearance of cellulite, wrinkles, and skin laxity around your thighs.


    Coolsculpting helps reduce the appearance of flabby thighs by freezing the fat cells underneath the skin. Yet, the cooling technology will preserve the other cells, allowing you to get a more toned thighs appearance without worrying about the adverse effects.

    Freezing the fat cells may go against the popular belief that reducing fat cells should be by heating them. Cooling down fat cells makes them more vulnerable to damage, so this process effectively gets you slimmer thighs.

    I-Lipo X Cell

    I-Lipo X Cell is a body contouring and tightening treatment that can also target the excess fat around your thighs. The method works by melting stubborn fats using Chromogenex’s laser innovation.

    The energy emitted by the laser will then penetrate the skin, gradually breaking down the stubborn fat cells. 

    As a result, you can enjoy your toned and slimmed-down thighs even if your metabolism has slowed.


    Liposonix is another fat reduction treatment that you can choose to lose your thigh fats. It is an ideal option if you’re someone who has maintained regular exercise and led a healthy diet but still has an inch to pinch on your thighs.

    Liposonix, like the other clinical treatments mentioned previously, is a non-surgical procedure. High-intensity focused ultrasound (HIFU) technology will generate thermal energy that will destroy fat cells beneath the skin. 

    Most importantly, this method will slim down flabby thighs while preserving other skin cells, making it entirely safe for use.

    Final Thoughts 

    As you probably know, we have mentioned several methods to help you lose thigh fat. To give you a clearer idea, let’s do a quick recap of our discussion!

    So, many reasons could cause flabby thighs, including excess calorie intake, lack of physical activity, and high oestrogen levels. Shedding the extra fats around the thigh area, on the other hand, is also possible in multiple ways.

    The first step toward toned thighs is to increase your physical activity. However, if you want to see significant results in your thighs, you might want to seek clinical treatment.

    Finding a medical aesthetics clinic that offers thigh slimming procedures should be simple. Make sure that a licenced medical aesthetics doctor is the one who performs the treatment to ensure your safety while receiving it.

    Our clinic prioritises the safety of our patients. That is why our medical aesthetics doctor, Dr Dylan Chau, will assist with any clinical treatment you receive here, allowing you to regain your desired thigh contour comfortably and safely!

    About Celevenus Wellness & Aesthetic Clinic

    Celevenus is an aesthetic clinic in Singapore that offers a variety of signature treatments to rejuvenate the body and skin. Our series of treatments use non-surgical methods, so they are suitable for anyone unsure about going under the knife.

    Led by Dr Dylan Chau, who is an expert in blending science and artistry, we are here to provide several face enhancement methods, such as Sculptra, dermal fillers, HIKO nose threadlift, and acne scar treatments, that are safe and provide optimal results for our patients.

    What’s more, we also perform non-surgical body contouring using the Venus Legacy method. This treatment makes an ideal choice for anyone who dreams of having a slimmer body silhouette but fear undergoing an invasive procedure that takes longer to heal.

    Overall, we strive to be a trustworthy aesthetic clinic that prioritises the right solutions for our patients through the variety of face and body enhancements we offer.

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