While some people like a little something extra on their thighs, for many, thigh fat is like a loyal sidekick that refuses to go away. Some may even want a sculpted lower body and a thigh gap.
Everyone's body composition is unique, and excessive fat accumulation in the inner thigh area can be the result of a combination of genetic factors, hormonal changes, lifestyle habits and diet.
Although spot reduction is a myth, there are still some ways you can lose more of your thigh fat while removing overall body fat. It would require a comprehensive approach that includes:
- Targeted exercises
- A balanced diet
- Overall lifestyle improvements
- Consistency
So, to get rid of that pesky thigh fat, we are sharing the top foods that may be contributing to your thigh fat. We will also uncover the main causes of thigh fat, what you should eat to reduce it and what foods cause thigh fat.
Table Of Contents
- What Are The 7 Main Causes of Thigh Fat?
- Which Foods Are Bad For Thigh Fat? 8 Foods That Increase Thigh Fat
- How To Reduce Thigh Fat At Home?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Are The 7 Main Causes of Thigh Fat?
Thigh Fat Unwrapped: The Surprising Reasons You’re Storing It
How do people gain fat? It happens when you consume more calories than you can burn throughout the day, leading your body to store those extra calories as body fat. Check your ideal body fat percentage if you’re unsure whether your body fat is normal or excess.
According to the World Health Organization (WHO), there has been an increase in energy-dense foods (think high in sugar and fat) and a decrease in physical activity in recent years. This energy imbalance is the main reason for weight gain and fat accumulation.
Oh, and you can also thank your genes for determining where fat is stored in your body. A study showed that genetic factors significantly influence body fat storage, especially in women. The other main causes of thigh fat include the following:
1. Sedentary Lifestyle
Thigh fat is often your buttocks' way of telling you they're not active enough! A sedentary lifestyle slows blood circulation, leading fat cells and cellulite to settle in and make themselves comfortable. By simply adopting healthy habits for a better lifestyle, you may reduce thigh fat accumulation.
2. Large Pelvis
Thigh fat can be linked to a naturally wider pelvis in women, designed to support childbirth. This structural difference often leads to fat storage around the hips and thighs as a protective cushion.
3. Estrogen & Hormonal Imbalance
Estrogen is known for storing fat on the thighs, especially to prepare women for pregnancy by focusing on providing extra cushion in the lower body. Hormonal imbalances from PCOS or menopause can make this thigh fat situation even more stubborn. To fix that, you can try a specific diet for hormonal imbalances.
4. Back Problems
Studies have shown a link between lower back pain and fat accumulation. Poor posture can lead to fat storage on your inner and outer thighs. And if you have chronic pain, it can make regular exercise tough, becoming another reason for your weight or fat storage. However, you can try physiotherapy for lower back pain and fix this issue.
5. Unhealthy Diet
Unhealthy foods and consumption of excess calories are directly linked to excessive weight gain. So, you need to fuel your body with a nutritious diet full of protein and vegetables while avoiding empty calories. Extra calories are quickly converted into fat, causing weight gain.
6. Age
As we age, our metabolism slows down, making weight gain and excess fat storage easy, particularly around the thighs.
7. Lipedema
In rare cases, excess thigh fat can be caused by lipedema, a condition where fat accumulates irregularly, often on the upper and lower limbs. This can disrupt the lymphatic system, slowing its flow and causing fat to build up in the lower body.
Also Read: How Can I Tone My Flabby Thighs Fast? Know The 25 Best Inner Thigh Exercises
Which Foods Are Bad For Thigh Fat? 8 Foods That Increase Thigh Fat
What foods cause thigh fat? Though there isn’t any particular food that causes thigh fat, here is a list of all the foods that greatly contribute to unhealthy fat gain:
1. Anything With High Added Sugar
Candy, cakes, frozen yoghurt, soda, flavoured coffee drinks, and sweet tea are some of the foods high in added sugar, mostly in the form of fructose. Studies show that high fructose intake can slow down metabolism and fat burning, making it more likely to lead to increased belly fat. So, manage your sugar cravings and stop thigh fat accumulation!
2. Processed Foods
Processed foods like chips, cookies, and products made with refined flour are stripped of fibre, vitamins, and nutrients. They’re easy to digest but cause a rapid spike in blood sugar and insulin levels while also being high in salt and preservatives. This leads to thigh fat.
3. Smoking
Smokers often have a larger waist circumference because smoking tends to localise fat around the abdomen. It may also increase the risk of diabetes, cancer, and heart disease.
4. Alcohol
Alcohol comes with empty calories that can accumulate around the belly. Although alcohol in moderation is fine, higher amounts can lead to inflammation, liver disease and other health problems. Some studies have shown that alcohol reduces fat burning and, as a result, excess fat is stored in the abdomen.
5. Baked Foods
Baked foods like cookies, pastries, and pre-made desserts are often loaded with added sugars, including fructose. It can reduce feelings of fullness, leading to increased hunger. These foods also contain trans fats, which may increase fat accumulation.
6. Fried foods
Fried foods, like French fries and fried chicken, are heavy with calories, salt, and unhealthy fats. Fries and potato chips, in particular, are calorie bombs, and studies have linked them to fat gain and obesity. They're tasty but definitely not your waistline's best friend!
7. Ice Cream
In addition to being calorie-packed, most ice creams are loaded with added sugar. A small serving every now and then is okay, but the real problem is when we devour a whole tub in one go or eat ice cream every day.
8. Pizza
Pizza is a popular fast food. However, commercially made pizzas are often high in calories and made with ingredients such as highly refined flour and processed meats.
Also Read: Achieve Your Ideal Shape: 25 Effective Thigh Workouts For Women To Enhance Definition!
How To Reduce Thigh Fat At Home?
To reduce thigh fat, you must approach fat loss in a comprehensive way. Here's what you should be doing:
- Keep a balanced diet, focusing on lean proteins and vegetables.
- Cut back on processed foods and sugars.
- Stay hydrated, as water helps with fat metabolism.
- Regular cardio exercises, like running or swimming, to boost overall fat burning.
- Strength training as it builds muscle, which helps torch fat and shape those thighs!
Join ToneOp Fit's Diet+Fitness Weight Loss Plan and get personalised support from two expert coaches—one for diet and one for fitness! Focus on reducing thigh fat effectively while enjoying tailored guidance to achieve your weight loss goals!
Also Read: The Most Effective Workout For Thighs With 5 Brilliant Exercises Of All Time
Dietitian’s Recommendation
Losing outer thigh fat requires changing and creating new habits in your lifestyle. For lasting results, start with small, consistent changes—balanced meals and regular exercise are your best friends! Stick with it, and those little tweaks will add up to big results in no time.
Dt. Lavina Chauhan
The Final Say
Understanding what foods cause thigh fat is crucial for anyone looking to sculpt their legs and achieve a healthier body. By being mindful of your dietary choices and incorporating nutrient-dense foods, you can effectively combat stubborn thigh fat while promoting overall wellness.
Remember, it's not just about cutting calories; focusing on whole foods like lean proteins, fruits, and vegetables will help you feel fuller and more satisfied.
FAQs
1. What food is bad for thigh fat?
Anything sweet, anything fried/hydrogenated, any food stored/cooked in BPA leaching containers, too many carbs, too much fat, causes cellulite. A diet deficient in protein, fibre, omega-3 fatty acids and polyphenols also contributes to thigh fat.
2. What causes inner thigh fat?
Inner thigh fat is primarily caused by genetics, hormonal changes, and lifestyle factors such as poor diet and lack of exercise. Hormonal fluctuations, especially in women due to estrogen, can lead to increased fat storage in the thighs, while genetics dictate individual fat distribution patterns.
3. What to eat to lose thigh fat in a week?
To lose thigh fat in a week, focus on eating lean proteins like chicken and fish, plenty of fruits and vegetables, and healthy fats such as avocados and nuts. Add whole grains and stay hydrated with water to support your weight loss efforts.
4. Which food reduces thigh fat?
The following food reduces thigh fat:
- Low-fat milk, yoghurt and cheese.
- Lean meats such as chicken or turkey.
- Fish that are good for your overall health.
- Beans and lentils are rich in protein but low in fat.
- Whole wheat bread and brown rice instead of the white version.
References
- https://www.webmd.com/beauty/how-to-lose-thigh-fat
- https://vibrantskinbar.com/blog/what-causes-inner-thigh-fat/
- https://airsculpt.com/airsculpt-daily/why-does-outer-thigh-fat-form-and-how-can-i-lose-it-naturally/
- https://salamehplasticsurgery.com/what-causes-inner-thigh-fat/
- https://www.medicinenet.com/12_things_that_make_you_gain_belly_fat/article.htm
- https://www.medicalnewstoday.com/articles/324564#summary
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