How to Lose Thigh Fat for Teenage Girl

How to Lose Thigh Fat for Teenage Girl

Carrying extra weight in your thighs can be uncomfortable, and it can also affect your confidence levels. If you are a teenage girl and facing the same kind of issues, you would know the pain. Fortunately, it’s easy for teenage girls to reduce thigh fat, as they can take advantage of their youthful metabolism.

Some changes in your lifestyle and regular exercise can do the job for you, and you will be able to get back in shape. Well, if you want to know how to get rid of fat thighs, reading this article on how to lose thigh fat for teenage girl will prove beneficial for you.

In this article, we will talk about some dietary and lifestyle changes that will help you get rid of thigh fat. We will also talk about some exercises to lose thigh fat. But before we discuss how to lose thigh fat for teenage girl, let’s discuss why women gain weight on their thighs.

Why Do Women Gain Fat On Their Thighs?

There is a reason why women gain fat around their thighs more easily than men, and the culprit here is estrogen. Estrogen drives the increase in fat cells, and deposits are commonly formed around the buttocks and thighs. Due to hormonal changes, teenage girls often face issues with their body weight, and many girls struggle to lose it.

Other major factors are genes and overall body fat percentage. If your overall body fat percentage doesn’t meet the standards, you will need to make some changes to your lifestyle. Now that you know why girls gain fat on their thighs, let’s discuss how to reduce thigh fat.

Why Do Women Gain Fat On Their Thighs

How To Lose Thigh Fat For Teenage Girl

Eat protein-rich foods

Protein is one of the most important nutrients for our body, and it also plays a vital role in weight loss. High protein intake will boost metabolism, and it will also reduce appetite, which will prove beneficial while losing fat.

Moreover, your body will experience changes in several weight-regulating hormones, and you will feel full for a longer period of time after taking a protein-rich meal. In short, it’s easy to suppress the hunger hormone by replacing carbs and fat with protein.

A reduction in the overall body fat percentage will also result in the reduction of thigh fat. So, adding protein-rich foods like eggs, fish, pulses, and lean meat to your diet will prove beneficial. It will also help you build muscle, which is an added benefit here. But this doesn’t mean you should focus only on your protein intake and forget about other nutrients. Creating a balance is important, and you shouldn’t exceed the recommended protein intake. Read more here: Eat High-Protein Breakfast to Maintain Fast Weight Loss

Cut down your carb intake

If you eat a carb-rich diet, you can face difficulties in your fat-loss journey. Carbs are transformed into glycogen, and it gets stored in the body, which is something you need to avoid here. Eating a low-carb diet can also help you lose thigh fat; however, this doesn’t mean you should say no to carbs. Carbs are good for weight gain, and limiting their intake can help in burning excess fat.

If you eat a carb-rich diet, your body will store more water, which will result in weight gain. So, reducing carb intake will help you lose body weight as well. This is why people lose weight quickly after they start following a low-carb diet. You can consider switching to some good sources of carbohydrates like whole grains, leafy green vegetables, and brown rice. Read more: Low Carb Diet & Introduction and Weight Loss Tips

Cut down your carb intake

Reduce calorie intake

This is the most important part of burning fat, and you can make your fat-loss journey easy by reducing your calorie intake. You don’t have to make your body starve, but keeping track of your meals can do the job for you.

Experts believe that reducing the number of calories you take in a week by 3500 can help you lose 1 pound. This means you can lose 1-2 pounds a week by cutting down 500-1000 calories from your daily diet. So, when it comes to setting healthy weight loss goals, your monthly target should be 4-8 pounds.

When we reduce our calorie intake, our body starts utilizing extra fat as a source of fuel, which helps us lose fat. Fat stored in different parts of your body will be targeted, and thigh fat will also be reduced. You should also keep track of your sources of calories, and most of your calories should come from healthy sources.

It’s also important to avoid foods high in fat content, as it will come in your way of getting back in shape. You should avoid eating fast food, processed snacks, whole milk, dark chicken meat, and butter. These small changes in your diet will help you lose thigh fat fast.

Drink adequate water

In a study in 2016, it was found that increased water intake led to an increase in fat loss. Drinking water can help you boost metabolism, which means your body will burn more calories. It will promote fat loss in your body, which will help in reducing thigh fat. Drinking water before a meal can also suppress your appetite, which means you will eat less.

Replacing sugary beverages with water can also be a great idea, as it will help you cut down sugar and calories. Water is 100% calorie-free, which means your daily calorie intake won’t be affected by drinking it. Drinking adequate water every day will also keep your body hydrated and offer several other health benefits.

Drink Water for Weight Loss - How to Lose Thigh Fat for Teenage Girl

Eat fiber-rich foods

Eating fiber-rich food can help you lose fat fast, as soluble fiber reduces appetite. It will promote overall fat loss, and thigh fat will also be targeted. Soluble fiber also helps keep gut bacteria healthy. To get good results, your fiber intake should be more than 30 grams a day, and this number isn’t hard to achieve. You can consider eating nuts, seeds, peas, pulses, berries, wholegrain breakfast cereals, and wholegrain bread.

Drink green tea or coffee

Well, you can’t reduce thigh fat without reducing your overall body fat percentage. Drinking green tea and coffee can help boost your metabolism, as they are high in antioxidants. We all know the importance of metabolism in the journey of fat loss, as higher metabolism is linked with burning fat.

The best thing about this method is that you don’t have to compromise on the taste, as both green tea and coffee have appealing tastes. However, you will need to limit your sugar intake, which means it’s better to take your drinks with less sugar or no sugar at all.

Green tea doesn’t taste bad without sugar, and you don’t have to use milk either. In the case of coffee, you can consider taking it without milk, and if you want to add milk to it, make sure to use low-fat milk.

Experts believe that taking green tea in the morning and evening can help you get better results. You should know that too much caffeine isn’t good for health, so it’s better to stick to the recommended dosage. Also, you should avoid drinking coffee at night, as it can lead to sleeping problems. Read more: 10 Green Tea Extract Benefits

Reduce your salt intake and have more electrolytes

Consumption of salt raises blood pressure, but it isn’t the only problem linked with salt intake. Increased salt intake can make your body retain more water, which can result in bloating. Bloating can change the shape of your body, and the same will happen to your thighs as well, which is something you don’t want to happen.

Cutting down your salt intake will help you in this case, and your body will retain less water. Some people notice a change in the fitting of their clothes immediately after cutting back on salt. You don’t have to say no to salt, but you should reduce the amount of salt used in your cooked meals. This won’t ruin the taste of your meals, and you will be able to follow a healthy diet plan.

Having more electrolytes can also help you make things better. If you have more electrolytes in your body, it will retain less salt, which will prove beneficial. You can eat bananas and yogurt to increase your electrolyte intake.

Reduce your salt intake and have more electrolytes

Eat consistently

It’s important to take at least 3-5 meals a day irrespective of your fitness goals. You should never let your body go into starvation mode, as it isn’t healthy at all.

When we don’t eat for a long period of time, our body starts storing fat, and we need to avoid doing it to lose fat. When we eat consistently, our body keeps burning calories, and everything works regularly. However, this doesn’t mean you can eat anything after every 3-4 hours.

You should eat a healthy meal after every 3-4 hours, and the best option is to divide your macros evenly throughout the day. If you need 80g of protein every day, you can consider taking 15-20g in each meal. In the same way, other required nutrients should be divided evenly in all meals to keep your body satisfied all day long.

Try exercises to lose thigh fat

Don’t know how to lose thigh fat for teenage girls? Well, you can achieve your fitness goals by doing exercise regularly and playing sports. Playing any sport twice or thrice a week can do wonders for you. It will help you lose fat, and it will also keep your mind fresh.

When we talk about exercises to lose fat, there are several options to choose from. Here are some exercises to lose thigh fat for teenage girls.


Squats can help strengthen your lower body, and doing this exercise regularly will improve your performance while running as well. It will help you build muscle mass, and you will also be able to lose thigh fat. This is how you can do this exercise.

  • Stand straight and keep your hands stretched in front
  • Your legs should be apart to shoulder length
  • You will have to lower yourself and get in a sitting position without bending your back
  • Now, slowly push yourself back to the original position and repeat the process. Three-five sets a day will do the job for you

Leg sidekicks

This exercise is simple to perform, and it can offer good results. It works great when it comes to toning thighs, hips, and abs. Let’s see how you can perform it.

  • Stand keeping your feet together and back straight
  • Join your palms together as we do in prayer and lift your right leg sideways. Bring it back down slowly to the original position
  • Repeat the same with your left leg

Leg sidekicks - How to Lose Thigh Fat for Teenage Girl


Lunges are perfect for losing thigh fat fast. The exercise is easy to perform, and you can do it anywhere without using any equipment. These are the steps you will need to follow.

  • Stand straight with your feet apart
  • Step forward with one foot, and your leg should reach a 90-degree angle
  • Get your leg back to the starting position and do the same with the other leg. Repeat the process 10-12 times and move on to some other exercise

Lunges - How to Lose Thigh Fat for Teenage Girl

Lateral leg raises

Lateral leg raises (side leg raises) can help you strengthen thigh muscles. This exercise will also improve your flexibility and limb speed. Let’s have a look at the steps you will need to follow.

  • Lie down on one side, and keep your legs stretched
  • Lift your upper body with the help of your elbow, but your lower body should be touching the ground
  • Now, raise the leg on top at least 6-10 inches and bring it back down slowly
  • Repeat the same process lying on the other side

Lateral leg raises - How to Lose Thigh Fat for Teenage Girl

Air cycling

This is an extremely effective exercise to lose thigh fat.

  • You must lie on your back and lift your legs in a 90-degree position
  • Now move them in a forward cyclic motion for a minute, relax for 30 seconds and repeat this in a backward cyclic motion
  • Do three sets of five repetitions each every day

So, these are the best exercises to lose thigh fat. You can do all or some of these exercises daily to get fast results. You can also try exercises like bend and kick back. Moreover, you can consider running every day to decrease your overall body fat percentage.

Well, these are the things that you can do to lose thigh fat. These small changes in your lifestyle and diet plan can help you achieve your fitness goals and stay healthy. By eating right and doing exercise regularly, you can achieve new heights.

How Long Does It Take To Lose Thigh Fat

If you have read this article carefully until now, you will know how to lose thigh fat for teenage girl. But you might be wondering about how long does it take to lose thigh fat. Well, there is no real answer to this question, as people have different body types and lead different lifestyles. However, you can set your goals by analyzing your current condition.

The time period to lose thigh fat will vary depending upon your current body fat percentage. If your body fat percentage is above 30%, things are going to be more difficult for you compared to a person with 20% body fat. You will need to put in more effort, but this doesn’t mean you can’t get quick results. Some people start seeing visible results in just 1-2 weeks by following a strict routine, and you can also do the same.

If you follow the tips we have shared in this article, you will get guaranteed results. As we discussed above, you can lose 1-2 pounds a week by cutting down your calorie intake by 500-1000 a day. You can reach a higher number by cutting down more calories, but it’s important to follow a healthy approach while losing thigh fat.

Some Helpful Tips

Start your workout with a warmup session

Your exercise routine must start with a warmup session to let your body and muscles get ready for the workout. You should never jump straight to exercising, as it doesn’t give your body to get ready, and it puts unnecessary stress on your lungs and heart. Warming up helps increase your heart rate gradually to a level that your workout demands, which is a good thing.

You should also let your body cool down after an intense workout session and wait for a few minutes before going out of the room. Moreover, you shouldn’t drink a lot of water right after finishing your workout session.

Warp up session

Don’t give up if you feel tired in the first few days

Things can be hard for beginners in the initial stages, but they shouldn’t lose hope. Your body will be tired after the workout sessions in the first few days, which can be discouraging, and you may find it hard to continue with the same routine. You should know that it’s normal, and most people face such issues as beginners. Also, things will get better with time, and you will be able to increase the intensity of your workouts.

The best thing is to start slow and give your body time to get adapted to the workouts. You should gradually increase the intensity and duration of your workout sessions to get better results. You should remember that fitness is a journey, not a destination, so taking things slow in the beginning won’t make any difference in the long run.

Stay hydrated while exercising 

It’s important to stay hydrated while exercising, as we sweat a lot during the workout sessions. But you should drink a lot of water at once, as it will come in your way of working out.

You can drink 15-20 ounces of water 2-3 hours before working out and drink 8-10 ounces of water again about 30 minutes before a workout session. This will keep your body hydrated during the session, and you won’t feel the need to drink a lot of water. You can continue to drink about 5 ounces of water every 20-30 minutes while exercising.

Don’t let your body starve for protein after exercising

If you follow a regular workout routine to lose thigh fat, you should keep your protein requirements in mind. Workout to lose thigh fat will also help you build muscles, and your body will need protein to build muscle.

You should drink a protein-rich drink or consume protein-rich foods within 30 minutes of finishing your workout. If you don’t want to spend money on protein supplements, you can eat eggs, fish, or nuts.

Don’t let your body starve for protein after exercising

Hold off certain exercises if you don’t feel comfortable

We have shared a few exercises that will help you lose thigh fat, but this doesn’t mean you have to try all of them. You may find some exercises hard, and you can switch to others in such cases.

Fortunately, you have several options to choose from, so there is no need to stick to an exercise you don’t find comfortable. However, you should say no to an exercise just after trying it once, and you should give your body some time to get comfortable. If you aren’t feeling comfortable even after trying it a few times, you can skip it and move on with other options.

So, these are some tips that will help you have a safe experience during your fat-loss journey. If you are working out for the first time in your life, you shouldn’t be too hard on yourself. The same is the case with your diet as well, and you should gradually reduce your calorie intake.


We hope you found this article helpful and understood how to lose thigh fat for teenage girl. If you have read this article carefully, you will be able to make the required changes to your lifestyle and diet plan, and you will also know what to expect while trying to lose fat. It’s important to set your goals right according to your body fat percentage, as you can get discouraged by setting unrealistic goals.

You should focus on reducing your overall body fat percentage instead of reducing just thigh fat. If you want some other body part to retain its size, you should try to gain lean muscle mass. If your overall body fat percentage is too high, your health and lifestyle will be affected. It’s better to start leading a healthy lifestyle in your teenage, as it will help you stay in shape when you grow old.