How To Lose Thigh Fat Without Exercise? The Ultimate Guide (2020)

How to lose thigh fat without exercise
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How to lose thigh fat without exercise? This is a common question on social media sites. There are a lot of people who want to know if it is possible to lose thigh fat without exercise.

Fortunately, it is completely possible to lose extra unwanted fat on thighs, waist, and belly, just by following some healthy habits and diet, that too without exercise.

The excess fat on the thighs and waist is, without doubt, a big problem for a lot of people as it spoils beautiful body texture.

To solve this problem a lot of people give their time to do exercises to lose thigh fat, and sometimes they join different weight loss programs.

But, there are many people who don’t have enough time for exercise and weight loss programs. Healthy habits and diet are enough for such people to achieve their desired body texture.

So, Let’s understand how you can easily lose this extra unwanted fat on your thighs without exercise.

How to lose thigh fat without exercise?

How to lose thigh fat
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Every major weight loss program tells you to do exercise and to take a proper diet. It is because the proper weight loss can be achieved only through exercise and a healthy diet.

According to one research report of the Aerobics and Fitness Association of America, your diet is accountable for 80% of your weight loss results. So, diet is the most important thing in your journey of weight loss.

Thigh fat is the excess fat in your body. Your body stores extra fat in your waist, hips, and thighs.

With proper diet and healthy habits, you can easily burn this extra fat stored on your body including your thighs.

Not only you can burn excess fat but also you can stop the production of excess fat in your body, that too without exercise.

So, are you eager to know how to lose thigh fat without exercise fast? Let’s see what diet should you take and what habits you should adopt to achieve our goal.

Start taking Low Carb Diet

Low carb diet to lose thigh fat
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A low carb diet helps you to burn the extra fat in your body. Let’s understand how a low carb diet helps you to lose thigh fats.

It is a diet that lowers the amount of carbohydrates and focuses on the food rich in proteins.

Carbohydrate is the main fuel to our body. When our body consumes carbohydrates, they get converted into simple sugars.

This sugar is then gets absorbed in our blood and it is called glucose. Glucose is used for the energy needs of our bodies.

But, extra glucose is stored in our waist, thighs, and hips in the form of extra fats. So, you can say that the main culprit behind this extra fat on your thighs, hips, and waist is extra glucose.

By adopting a low carb diet, you consume fewer carbohydrates in your body. Consuming fewer carbohydrates results in the production of less glucose.

Due to less glucose, your body consumes glucose or fat stored in your thighs, waist, and hips for its energy needs and finally, helps you to reduce extra fats on your thighs and waist.

A low carb diet is also helpful for controlling diabetes, metabolic problems, and high blood pressure.

Keto diet and Atkins diet are good examples of low carb diets. Many people want to lose fat in a week, but in reality, it is not possible to get big results in a week.

Start taking a low carb diet daily, make it your habit. There is no doubt that a low carb diet plays the most important role in burning excess fat.

Take small meals multiple times a day

Eating small meals multiple times a day is much better, than eating only two or three times a day.

It doesn’t help you to lose weight but it helps to reduce hunger. Reduction in hunger helps you to reduce the level of glucose. It also helps to avoid unhealthy foods.

Increase intake of Protein rich Foods

Protein rich food
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Proteins are known as good muscle-building sources. In reality, apart from muscle building, it helps our body in many other ways.

Proteins help to reduce appetite and to boost metabolism. Proteins assist in increasing the amount of appetite-reducing hormones like Glucagon-like peptide-1 (GLP-1) and peptide YY.

These hormones decrease our hunger and eventually, decrease the consumption of unhealthy foods.

Proteins also help our body to burn more calories and boost metabolism.

Drinking more water helps to Burn Fats

Drink water to burn thigh fats
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Water is 100% calorie-free. Drinking more water helps in many ways in our fat loss journey.

When our stomach is empty, a hormone named Ghrelin sends signals to the brain to eat more and increases our food craving. Water can fill up an empty part of the stomach to reduce food craving.

Water, mainly cold water, helps in burning existing calories in our body. When we drink cold water, our body spends some calories to warm up that cold water.

It helps even more when you start to drink water in place of alcohol and sugary beverages.

Alcohol and sugary beverages are big sources of sugars and carbohydrates. Replacing these sugary beverages with 100% calorie-free liquid is definitely a good strategy.

Not only it helps to burn calories but also, it helps kidneys to filter toxins and waste.

So, how much water you should drink to lose extra fat? Generally, it is recommended to drink 2 liters to 3-liter water per day.

But, it varies according to gender, age, health, weight, and lifestyle of a person. For example, people who do workout or exercise, often need more water than others.

Don’t miss the miraculous benefits of Apple Cider Vinegar

Apple Cider Vinegar
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There is a lot of buzz about apple cider vinegar in the health sector. It has a lot of health benefits including fat loss.

One study was done on 144 Japanese adults to find the benefits of vinegar for weight loss. That study gave some interesting results.

Adults who took 1 tablespoon of vinegar per day lose 1.2 kg after 12 weeks. Adults who took 2 tablespoons of vinegar per day lose 1.7 kg after 12 weeks.

The main component of vinegar that shows this miraculous result is acetic acid.

It reduces our appetite which results in food craving reduction. It also helps in the process of fat burning.

It decreases the insulin level. The decrease in insulation forces our body to consume stubborn inner thigh fat, waist, and the belly for energy needs.

It also improves metabolism and lowers the blood sugar level. It is recommended to take 1 to 2 tablespoons of vinegar per day with water to speed up weight loss.

Control your Hormones to speed up Fat Loss

Harmones for weight loss
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Have you ever wondered how your brain understands that your stomach is empty? What is the reason behind your sudden food craving? The answer to these questions is Hormones.

Hormones play a very important role in controlling and regulating our internal body activities.

Many people often forget that hormones play an important role in weight loss or weight gain.

There is a small region in our brain called Hypothalamus. This region is responsible for our metabolism, appetite, and food cravings.

Hormones communicate with the hypothalamus to control our internal body activities. In simple words, Hormones tell the brain when your stomach is empty, in response your brain tells you to eat more or to fill up the stomach.

If these hormones are not controlled properly, then they can increase hunger and ultimately can increase extra fat in your body.

Let’s find out how to get rid of thigh fat overnight by controlling your hormones.

1) Leptin

Leptin is a hormone produced by our fat cells. The meaning of a word leptin is a ‘Thin’.

As the name suggests, leptin helps us to decrease our weight by reducing our appetite. It communicates with our brain and tells our brain to reduce food intake.

Leptin is found in large quantities in obese people. But, according to one study, the brain becomes less sensitive to leptin in obese people. Due to this less sensitivity to leptin, hunger, or food intake increases in obese people.

You can control your leptin level through proper sleep, eating food rich in protein, fiber, and fatty acids.


Ghrelin is another important hormone. If ghrelin is not controlled properly, then it results in overeating.

Ghrelin sends signals to brains when our stomach is empty and tells the brain to eat. When the stomach is full, the level of ghrelin decreases.

But, ghrelin doesn’t reduce significantly in obese people. That’s why their brain doesn’t get the signal to stop eating and it results in overeating.

For proper regulation of Ghrelin, reduce intake of sugar, and increase the intake of protein-rich food.

3) Estrogen

Estrogen is a hormone responsible for weight gain during the period of pregnancy. If not controlled properly, it results in weight gain.

Estrogen bolsters fat storage for maintaining fertility. But, we can control estrogen through proper eating habits. Eating more fiber-rich food, vegetables, and exercise help to control estrogen.

4) Cortisol

Cortisol is also known by the name stress hormone. It is produced when your body senses stress.

A lot of women face a sudden increase in cortisol when they go through stressful conditions. But, if it is produced in large quantities, then it triggers overeating.

Meditation, yoga, and music are the best ways to control Cortisol.

4) Insulin

Insulin is the most important hormone for your weight loss journey.

Insulin triggers fat storage in your body. It stores glucose in the form of fat in your waist, thighs, and hips.

Insulin can be regulated properly by reducing sugar and carbohydrate intake.

Increase the intake of more soluble fiber

Eating more fiber helps you to lose belly fat. There are two types of fibers, soluble fiber, and insoluble fiber.

Soluble fiber is the one that can mix with the water and helps to lose fat. It slows down the movement of the food in our stomach.

It is a natural suppressor of appetite. Also, It is good for the health of the heart and prevents diabetes.

But, unfortunately, 90% of people don’t get enough fiber. Generally, 25 to 35 grams of fiber intake is necessary for normal people.

Sleep contributes to Extra Weight Loss

Sleep helps to lose extra fats
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According to one study, 30% of Americans don’t get enough sleep. It is required to get at least 7 hours of sleep for the proper functioning of our body.

Researchers have found significant changes in weight when the body doesn’t get enough sleep. The probability of obesity increases by 50% when we don’t get proper sleep.

Poor sleep increases your appetite. When you don’t get enough sleep, the amount of hormone ghrelin increases, and the amount of hormone leptin decreases. Changes in these two hormones increase your appetite or hunger.

Our cells become insulin resistant due to poor sleep. Due to insulin resistance, sugar can not be absorbed in our cells, and then eventually, unabsorbed sugar converts into fats on your thighs and waist.

Short sleep also decreases your decision-making ability. So, it is important to take at least 7 hours of sleep for weight loss.

These are some of the habits you need to adopt to lose extra fat, without exercise. You will definitely see good results with time.

Chetan Patil is a Mechanical Engineer and a part-time blogger. He likes to read, learn, and share interesting facts about this world. He enjoys writing about astronomy and history.
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