Ho Chi Minh City
0948702288 / 0944232288

How to effectively reduce thigh fat quickly at home

Blog share | 26/06/2023 | 329 view

Thigh fat is always a dilemma for many women who lack confidence in their body shape. It develops for many different reasons and women look for ways to lose thigh fat. You need to have a reasonable diet and exercise, let's learn how to lose weight.

Apply thigh muscle exercises and burn fat to safely reduce thigh fat

Exercise plays an important role in toning the excess fatty tissue that accumulates in your thighs, calves or other parts of your body.

bài tập cơ đùi và đốt mỡ để giảm mỡ

Adhering to the exercises to reduce thigh, calf and abdominal fat synthesized and suggested by Hoa  Anh below, it may only take about 1-2 months, you not only lose weight but also improve the condition of excess fat in the thigh area. It has also become more balanced.


Squat exercises are so diverse that you have a lot of different options. No matter which exercise you choose, it can yield great results with the right technique. Or if you're used to the exercise, you can improve it by lifting weights.

Combining squats with weights will help strengthen the thigh muscles. At the same time, it helps to burn fat quickly and own slim legs.


Lunges are definitely the perfect exercise to effectively reduce thigh fat. You just need to make sure that you practice evenly and with the right technique. For this type of exercise, use the weight slowly and evenly. This is a great way to tone your thigh muscles. In addition, it also has an effect on the gluteal muscles. Note that this exercise is not suitable for people with knee pain.

Implementation Guide:

  • Stand straight, feet hip-width apart, toes pointed forward.
  • Hands relaxed along the torso or on the hips.
  • Take the left foot forward about 60-90cm while lowering the upper body. The right foot behind the back is bent so that the knee and toes touch the floor.
  • Left calf makes a 90 degree angle with the left knee.
  • When lowering the body, the practitioner needs to tighten the abdominal muscles to maintain better balance.
  • Exhale gently and stand straight back to the starting position, repeat the steps with the right leg.
  • Repeat the lunges on each side 8-10 times on each side.

Eat healthy – Tips to effectively reduce thigh fat

Diet is the most important part of losing weight. No matter how hard you work out, but eating unhealthy, it is very difficult to get rid of unwanted thigh fat.

Nutrition accounts for 60% of the results. Everyone knows you can't lose weight if you don't eat right, but you don't have to fast. The trick is to eat right and enough.

Cut down on sweeteners in daily drinks

Surely everyone knows that sweets are the "enemies" of dieters. Too much sugar leads to excess calories and fat storage. Therefore, if you want to lose weight and lose thigh fat effectively, you should reduce sweets and sugary foods in your daily diet.

  • Should limit soft drinks, energy drinks ... hard to say these are the drinks that make you fat. Drinking a soft drink can mean you're consuming up to 300 calories, and it's unlikely you'll burn 300 calories in your 1 hour workout.
  • Practice drinking tea, because green tea is high in antioxidants and has no calories. Green tea also contains many polyphenolic compounds that fight free radicals.
  • Drinking 1 cup of tea or 1 glass of water before a meal can help reduce feelings of hunger and the possibility of overeating.

Smart way to drink water

Cách uống nước thông minh

According to many studies, with the same diet and the same exercise routine, people who drink a lot of water throughout the day lose fat faster than those who do not drink enough water every day.

Through this, we can also see the importance of drinking lots of water to support weight loss. One of the most obvious benefits is that drinking more water will make you feel full and reduce cravings. Many people when losing weight often have the habit of drinking water before each meal to reduce food intake and absorb fewer calories.

Especially drinking cold water will bring better weight loss effect than drinking warm water, because the body needs more energy to heat cold water to balance with body temperature.

Healthy diet

Chế độ ăn lành mạnh

Whether you specifically lose thigh fat or lose body fat, establishing a reasonable eating habit is essential. A healthy diet doesn't mean you have to cut out too many foods. It just means you need to tweak your menu to be scientifically correct. When it comes to eating, you need to know what you're eating and how to control your calorie intake.

  • Starch: You need to know what starch is and what foods provide it. There are actually two types of starch: fast starch and slow starch. Here, we only prioritize eating slow food because it helps reduce hunger.
  • Protein: Protein plays a decisive role in building muscle in the body. So there should never be a lack of protein in your meals. You should have a variety of protein sources.
  • Good fats and bad fats: Fats can be divided into two categories. Omega-3 fatty acids and monounsaturated fats help lower bad cholesterol. You should use olive oil... other types of fat are bad fats that are not good for the body. You should choose the fats in your meals carefully.
  • Fruits and vegetables: These are foods that provide the body with fiber and reduce hunger. In addition, the rich vitamin content helps to maintain good health.

Scientific lifestyle changes to reduce thigh fat quickly

Without a healthy lifestyle, the ways to reduce upper thigh fat will not be as effective as you think. Adjust yourself for an attractive figure and abundant health.

Bed early

According to some studies, staying up late can lead to weight gain. This is thought to be because sleep-deprived people have lower levels of leptin (a chemical that makes you feel full) and higher levels of ghrelin (a hormone that stimulates hunger). From there, staying up late can make you more likely to feel hungry and crave food.

Reduce stress

When you are stressed, anxious, stressed, you release cortisol, a hormone that can raise blood sugar and lead to weight gain. This state of stress can also have many negative health effects, so try to stay positive and happy, and one of the best ways to do this is to get active.

Some tips for slimming thighs and slimming legs most effectively

Some notes below will help you have the process of reducing thigh fat and slimming your body more easily and effectively.

Monitor salt intake

Overeating or excess salt in the body will cause water retention and quickly feel hungry, increasing cravings during the day, which makes you consume more calories than usual and increase weight.

Besides, salt also makes the fat burning process take place slower, hindering the speed and effectiveness of weight loss. Therefore, women should reduce the amount of salt used in dishes, it is better for those who are in the process of losing weight and dieting, they should limit the use of spices to effectively reduce thigh fat.

Do Cardio at least 3 days/week

Aerobic exercise is one of the best solutions to get rid of excess salt and water. At the same time, any activity that increases the heart rate will be very effective in burning calories and body fat, including the hips and thighs.

The more calories you burn, the higher the calorie deficit and the faster you will lose weight. However, you also need to remember to always stay hydrated. Remember to take sips of water during exercise and stay hydrated as much as possible.

In addition, you must pay attention to eating right before and after exercise so that the body has energy.

Start your morning with a cup of coffee

Aerobic exercise is one of the best solutions to get rid of excess salt and water. At the same time, any activity that increases the heart rate will be very effective in burning calories and body fat, including the hips and thighs.

The more calories you burn, the higher the calorie deficit and the faster you will lose weight. However, you also need to remember to always stay hydrated. Remember to take sips of water during exercise and stay hydrated as much as possible.

In addition, you must pay attention to eating right before and after exercise so that the body has energy.

Add more electrolytes to your diet

Foods containing a lot of electrolytes such as green vegetables, yogurt, alkaline ionized water ... are quickly absorbed by the body into the skin without metabolism, helping to neutralize excess acids, avoiding the absorption and absorption of excess substances. Energy, good support for the weight loss process.

Cut down on carbs

When our bodies convert carbohydrates into glycogen, they are stored along with water in the liver and muscle tissue. This means that the more carbohydrates you eat, the more water your body stores. That's why many women find that they lose a few pounds immediately after following a low-carb diet. Most of the weight comes from the water.

Ideally, you should eat at least 75-100 grams of carbohydrates per day, but some people need a little more, depending on their height, weight, and intensity of exercise.

Of course, whole grains shouldn't be overlooked, as they're a great source of heart-healthy fiber and satiety, as well as a host of other nutrients.

How to quickly reduce thigh fat with high technology at Hoa  Anh International TMV

giảm mỡ đùi cấp tốc bằng công nghệ cao tại TMV

In addition to the above exercise and diet methods, there is another method with great weight loss effects, which is high technology.

With the development of beauty technology, women have many options for effective fat loss. However, to ensure your health and get the desired results, you need to choose a reputable beauty facility to perform the service.

Hoai Anh International Cosmetology - Established in 2014, proud to be the leader in high-tech slimming services such as Lipo Shape, Exilis Ultra 360,  Slimming injections,...

When using Linh Anh's fat loss and fat loss services, you will feel obvious benefits such as:

  • Hoa Anh's leading specialists will directly determine the percentage of adipose tissue and check the health status of the customer to provide an appropriate treatment regimen.
  • Design the treatment course for each customer to ensure that it is suitable for the current health status and excess fat status to bring the best slimming effect.
  • After only 1 course of treatment, customers will feel the excess fat has disappeared, the weight has decreased significantly from 10-20kg (depending on the location), and at the same time toned and measured 3 rounds to create a physique. perfect. Healthy body.
  • Non-invasive weight loss, absolutely safe. Customers can still own a healthy and beautiful body without abstinence or strenuous exercise. In addition, the course is an active adjunct in the treatment of underlying chronic diseases caused by obesity.
  • Customers are guided and cared for during the slimming process. In particular, experts will guide you with a diet and exercise program at home to prevent excess fat from reappearing.

Above are some safe and effective ways to reduce thigh fat. We hope that through this article you will get useful information for your weight loss process. If you need more advice on high-tech weight loss, please contact the hotline  or fill out the form below for Hoa Anh to support you.


Sun 2: 260 Nguyen Trung Truc, Rach Gia, Kien Giang

Sun 3: Lot 5-c5 Rach Soi Trade Center

Sun 6: 572 - Kien Luong Center - Kien Giang

Sun 8: 320 Duy Linh martial arts - Go Cong Tien Giang

Sun 9: 139 National Highway 63 An Bien Town - Kien Giang.

Sun 10: 191A, 30/4 Street, Quarter 1, Duong Dong Town, Phu Quoc

Sun 11:200 Lot A, Tan Hiep Center, Kien.

Sunday 12: 257 Tran Phu - Bac Lieu city.

Related Articles
Useful articles

Hotline: 0944 232 288/0948 702 288

Email: daongocanh0808@gmail.com


Add 2: 260 Nguyen Trung Truc, Rach Gia, Kien Giang

Add 3: Lot 5 - C5 Rach Soi Trade Center

Add 4: 257 Tran Phu, Bac Lieu City

Add 5: 572 Kien Luong town, Kien Giang

Add 6: 320 Vo Duy Linh, Go Cong, Tien Giang

Add 7: 139 Highway 63 An Bien town, Kien Giang

Add 8: 191A 30/4 Street Quarter 1, Duong Dong Town, Phu Quoc