How to Lose Fat From Thighs.

Hey Davey,

I have a question and would like your advice: I’m a slim guy with a fast metabolism but I have gained a lot of fat on my thighs. Now my jeans are getting tight and I don’t like it. What’s the best way for getting rid of extra weight on your thighs?



Thick is in.

Hey Eddie,

I have good news and bad news.

First, the bad news.

The desire to spot-reduce weight is something that I get asked about often. Unfortunately, that’s not how weight loss works; it’s not possible to reduce fat in just one particular area of your body.

When you lose fat through proper diet and exercise, that excess weight comes off the entire body and according to its own agenda. You may lose fat in some areas quicker than others. There’s no guarantee.

Having said that, excess fat is lost through a combination of diet and exercise. By moving more and eating smarter, you create the calorie deficit that is required for weight loss. You’ll take in fewer calories than you burn (a safe calorie deficit is a few hundred calories per day) and the excess weight will come off slowly but surely. And by combining diet with exercise, you’ll ensure that the lost weight is primarily fat and not muscle mass.

Now, the good news.

Some people have naturally thicker thighs, and that’s perfectly okay. Part of what makes this world so interesting is that we all come in different shapes and different sizes. Moreover, thick thighs can be sexy, strong and beautiful.

If you exercise and eat smart… and still have thick thighs, then learn to love and embrace them!


About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Well Eddie, if you gain fat (and not muscles) on your thighs while increasing your calorie intake, it’s probably because you don’t exercise properly/enough that part.
    Legs are meant to be used for walking, if you just sit in a car/office all day and work out at the gym just your upper body, no surprise…
    Now, if you run a lot and overeat, your thighs will also look like they are about to explode. Switch your treadmill cardio for a bike cardio for a while, combined w the right diet your thighs will become toned without looking inflated .

  2. Seagazer says:

    I’m a girl with thick thighs and while they are strong, I get a rash between them when I run and sweat which is highly unattractive. 🙁 Thick, strong thighs don’t seem worth it compared to the pain and embarrassment. I’ve never had untouching thighs and feel like no matter the exercise, they’ll just get thicker…

    • Stephanie says:

      I have the exact same problem with the rash and it’s crazy painful. I wouldn’t mind it if it didn’t hurt so much, but I’m a rugby player and a martial artist and well aware that I will always have thick thighs. I use an anti-chaffing product (Bodyglide Anti-Chafe is my absolute favourite, and I get it at the Running Room) on my inner thighs before I run and it works like a dream. Might be worth checking out!

  3. Thanks for the anti-chaffing tip recommendation Stephanie! I have a friend that’s experiencing the same rash issue.

  4. i have tree trunks for legs, and of all my parts they probably get the second most admiring comments from guys. 🙂 thick thighs are NOT a bad thing. davey is right, you can’t spot-reduce, but you can embrace them. check out P90X’s Plyometrics for a great cardio/leg workout that burns fat while seriously toning your legs. i used to have a similar problem, but now my legs are solid.

  5. Chicken legs are a far worse problem. Those who want thicker and stronger legs have a far worse time getting thick, strong legs. I agree with Davey, embrace what you have and use it to your advantage. It seems that the spot-reducing question comes up quite often. Your response to this is spot on I love the quote “weight comes off the entire body and according to its own agenda”

  6. I have to agree with Tom T. above: Chicken legs are a far worse problem. My only recommendation would be to focus on building your upper body to the point it “better matches” the thickness of your thighs…. if this is possible depending on your body type/bone structure etc…

    Good luck… and great answer in this post!


  7. John Steven says:

    Hey Davey,

    So I have been trying to loose weight for the past 6 month’s. I’ve been loosing weight, I started at 163 ish and now I’m at about 150-153 ish. For so reason I can’t loose anything and if I look at fast food I gain it. I try to work out everyday doing sit up’s, lite weight and stairs at work. I eat right. What can I do to loose and to have a better slimer body.

  8. I have recently lost about 25lbs of weight and I would like to maybe try and tone up a bit, especially on my legs which now have quite a bit of loose skin. Any tips on how to get toned legs? I dont really want massive legs but would like some muscle to them!

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  1. […] Last week, I answered a question from someone wanting to lose weight from their thighs. […]