Increase resistance training. Participating in total-body, muscle-strengthening activities at least two days a week may help you burn calories, reduce fat mass , and strengthen your thighs. Include lower-body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight.

No specific diet is best for reducing leg fat….Dietary changes

• a variety of fruits and vegetables.
• whole grains, such as brown rice and whole-wheat bread.
• protein from a range of sources, which may include beans, nuts, seeds, lean meats, and eggs.
• healthful oils, such as olive oil and nut oils.

There is nothing one can do to only reduce thigh fat. Weight loss is an overall procees. When you eat healthy and exercise, your body burns fat overall and spot reduction isn’t really a real concept.

Excess fat can form on the body if you take in more calories than your body can use or burn off. Where your body stores this fat is determined in large part by genetics. Women tend to store extra fat in their hips, lower belly, and inner thighs.

Walking or Jogging to Slim Legs. The best cardio exercise to lose upper thigh fat is a fast walk or good jog that will increase the heart rate while making the body system stimulate energy to reduce thighs fat. For beginners, start with a walk and slowly increase the pace until you feel comfortable jogging.

The following are causes of inner thigh fat: Hormonal Changes (2) Poor Diet Obesity Consumption of alcohol (3) High intake of saturated fats

How to Reduce Thighs in a Week with Exercises. 1. Cardio Activity. To reduce overall body fat, you have to burn a lot of calories. Experts recommend doing cardio exercises to boost the pumping action of your heart and improve overall health. Try activities like running, biking and jumping rope.