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How to Reduce Thighs and Hips: Fast and Easy Ways That Work!

Struggling with body fat in unwanted places? Can’t find a way to get rid of your thigh fat, for example? Too prominent hips?

It is humane to be conscious of our bodies. What is not humane is constantly forcing body positivity on yourself. How to reduce thighs and hips in 7 days?

All it takes is a little work on yourself to reduce the thigh and hip fat which is a huge anxiety trigger for people with body image issues.

Keep reading for all the unwanted fat’s side effects and its perfect remedies.

Eating a heart-healthy diet is a nutritional strategy that not only helps you reduce body fat but also health risk factors. These risk factors vary from cholesterol, blood pressure, blood sugar levels, and obesity. 

Table of Content

Why Would You Consider Reducing Your Hip and Thigh Fat?

In a world full of social media hype, we often battle body dysmorphia. Inner thigh fat and hip dips can play a crucial role in our battle with body image.

For the entirety of my teenage years, I hid away in t-shirts triple my size to hide my hips.

Shopping was tedious in those times; clothes targeting all body shapes and sizes were rarer than unicorns.

Having thigh fat can also be a symptom of a chronic illness that has no specific cure. Lipedema is one of the most rarely diagnosed diseases in medical history. It is often misperceived as lymphedema. 


It is rarely diagnosed because its hallmark is too much fat development in your hip and thigh region. This makes doctors overlook or misdiagnose it as obesity as well.

It can be excruciating for a person suffering from lipedema, both physically and mentally. Without any assertive medical cure, regulating our bodies is vital to keep these symptoms at bay.

One of the other side effects of thigh fats is the most painful one. Thigh chafings are common when it comes to thigh fats. It can cause blisters and swelling that can last a long time. 

It is important to note that you can also be genetically predisposed to fat storage around your hips and thighs. 

With all being said, let’s get right into the remedies.

How to Reduce Fat without Medical Procedures? Let’s Find Out!

Now, what is a non-medical approach? It is a way to tone your thighs and hips without having medical procedures. 

Yes, you can surgically alter the appearance of your thighs or via other procedures (we’ll discuss it briefly).

The work for reducing thigh and hip fat when it comes to your dietary plan is all the same when reducing your general body fat levels.


After years of extensive research, here’s what worked the magic for me.

Heart Healthy Diet

Eating a heart-healthy diet is a nutritional strategy that not only helps you reduce body fat but also health risk factors. These risk factors vary from cholesterol, blood pressure, blood sugar levels, and obesity. 

One common mistake most dietary plans promote is to reduce your food intake. However, this is nothing but a myth. It is more vital to add to your dietary plan than to reduce.

Let’s explore what a heart-healthy diet entails:


Increasing your fiber intake is one of the first steps toward this diet. However, a healthy body requires a well-rounded and balanced diet.

Why is it important?

Fiber allows us to manage our weight and prevent gastrointestinal diseases. Its main function in this diet is to reduce cholesterol.

This makes our gut work more efficiently towards preventing excessive fat deposits under our skin.


It also aids in bloating. Bloating can add to the cause of body image issues. 

There are two types of dietary fiber. Here’s what each unique function they carry out include:

Soluble fiber: This is key to eating heart-healthy. In addition, it helps with lowering our total and LDL cholesterol significantly.

Good sources of soluble fiber, also known as viscous fiber, are found in oats, chia seeds, flaxseed, barley, and legumes.

Other sources include psyllium, oat bran, apple, pears, and citrus fruits.

Insoluble fiber: Mostly needed for its rough texture, insoluble fiber is useful for promoting regularity and weight management.

It also helps prevent bloating and gastrointestinal diseases as part of consuming fibers.

Fresh food always contains both types of fiber; thus, eating various fresh fruits and vegetables is best.

Which is the best source if you’re specifically looking for insoluble fiber?

Wheat bran, whole wheat, and other whole-grain cereals, bread, and nuts are an impeccable match for you.

All in all, you should always aim to take 25g or more of both sorts of fiber in your dietary plan.        

Food Doesn’t Look Appetizing? – Reinvent Your Pallet

It is easy for us to be burnt out from eating the same food on repeat.

So what’s the fix for this? 

Eating a rainbow assortment of food is the only thing to hyper-fix regarding your dietary plan.

Scrumptious food full of colors that also have immense amounts of health benefits? Who wouldn’t love that?

With the rainbow food strategy as your base, you can eat whatever fresh food or legumes. 

Changing to whatever fresh ingredients and grain you feel like eating can still be made healthy with this trick.

Fat Intake

You should look forward to cutting back on saturated and trans fat when maintaining hip and thigh fat. 

Most saturated fat comes from dairy, so the best alternative is to consume vegan options for it. This way, you can substitute your animal protein with more plant-based protein.

Why do you need plant-based protein? Animal proteins such as red meat and whole milk cheeses skyrocket LDL cholesterol levels. This contradicts the cause of consuming more fiber.

An increase in plant-based food covers the fiber and unsaturated fats part of the diet in a jiffy.

Eating in Smaller Portions

Little portions can be a lifesaver. For example, eating three whole meals is easy and then full for the entire day.

However, our body has a hard time digesting large amounts of food. This can proceed to have more and more fat stored under our skin.


This is why it’s best to portion your meals throughout the day. It helps with not being bloated all day long.

That’s mostly about the dos and don’ts of the dietary portion of the non-medical approach scenario. It is important to ensure having a healthy diet not only to reduce fat but for your overall health.

Workouts that Work Out

The second part of our non-medical approach is our in-detail exercise plan.

An exercise routine will work profusely well along with your perfect dietary plan. An exercise routine that reduces your inner thigh fat is just as important.

Just like with our diet, exercise plans don’t spot-reduce fat. However, exercises will result in losing your overall body fat.

We can control that once our overall body fat reduces, we can use specific workouts that target the muscles we want to tone.

This section will focus on exercises that tone your hips and inner thigh muscles. If you want to reduce your total body fat, HIIT workouts will be best for you.


This can be easily done due to its versatility. Requiring no gym equipment, you can do squats with your body weight.

Once you’re ready to take it up a notch, using dumbbells or kettle hands makes it more efficient.

This exercise works best if you want to reduce hip dips and outer thigh fat (it helps grow your glutes too).

Side-lying Leg Raise

Want to know the best workout for your hips? 

Then the side-lying leg raise is the workout of your dreams. Of course, it also strengthens and tones your inner thigh muscles too.

Correct form is vital for this workout to see fruitful results. Doing it 10 times a day will provide the best results.


Doing step-ups with weights works best for toning thigh muscles and glutes. 

It also works if you do stair climbing a few times a day. It gives out the same results as step-ups which are tightening the muscles. 

Stair-climbing works great as a cardio workout too. So it’s a win-win both ways.

Jump Squats and Wall Sits

Squats are best for your exercise plans for toning your thigh and hips. 

Jump squats and wall sits are different squats that efficiently target our thigh muscles.

These workouts are the best shot for toning your thighs to achieve the body of your dreams. These will throw your insecurities out of the window by giving you results in just a few months.


Everything has a con to add to their list, which goes for our non-medical approach. 

Take a look at the insights of what we think can be considered the “side effects” of this approach.

A Deeper Look into the Dark Side of Non-Medical Ways of Reducing Thing and Hip Fat

One of the biggest problems with the non-medical approach is time. The whole process takes months of determination and works for visible results.

Most people will get burnt out easily and give up due to this. This is completely normal to feel.

What is important to know is that patience is key here. Even if this can be excruciating for our mental health, it’s worth the wait.

Another side effect of this plan is the lifestyle change. The dietary plan can sound alien to most people, which can be overwhelming.

But the only advice that can help is this approach doesn’t only benefit if you’re looking to reduce your thigh and hip fat. It also ensures securing your overall health condition for the better.

Don’t Have the Patience for the Non-Medical Approach? Here’s the medical one!

It can be tedious to follow through with an entire diet and workout plan for months to get visible results. Hence, if you have some bucks to pay, a medical procedure will work wonders for you.

Let’s explore the two types of medical procedures available.


This carries out a cryolipolysis procedure using suction with the control cooling method. This freezes and destroys fat molecules.

The process usually takes an hour or less. However, even with the procedure, visible results come after 12 weeks or more.

According to the company, the complete treatment plan costs up to $2,000 to $4,000.


Through the usage of ultrasound technology, UltraShape is mainly known for the reduction of belly fat. However, UltraShape can also be used to reduce hip and thigh fat. 

Starting up, treatment can cost $1,000. Also, patients may need several treatments.


Hypothermic lasers deliver light-based body contouring procedures using a flat, non-suction applicator.

After several treatments, this procedure kills fat cells around the treated areas.

Each treatment lasts 25 minutes. Results become visible after 12 weeks of treatments.

The entire cost of the procedure rounds up to $1,000 or more.

There are several more procedures to explore. Just a few are listed above. If you’re looking for more options, the best thing is to consult your doctor and work out a treatment that works best for you.

Surgical procedures

Even if the time and procedure of medical treatments seem too much, then your last option is surgical procedures. 

There are two surgical procedures. Take an in-detail look at how each way works.


This is a process of removing fat surgically with quick results. 

Liposuction varies a lot with its process. It ranges from smart liposuction to micro-laser liposuction.

Average costs of liposuction start from $3,500.

Thigh Lift 

Also known as Thighplasty, these are several combined procedures to provide the best results. 

It involves cutting and lifting loose skin and excess fat. This will be best for lipedema patients.


Because this is a very skilled surgery, it is obvious that a surgeon will do it. 

A thigh lift is also a combination of many procedures; hence the price point is very high. The average cost is $5,171.

Just like the non-medical approach, medical approaches have one too many cons. The section below concludes all about it.

Botched Surgeries? Those Must be Tough to Fix!

Medical procedures come with their share of side effects.

Bruising is one of the most common ones. There’s no guarantee it won’t leave a scar too. It’s important to consider this factor before getting medical treatments or surgery.

Botched surgery is the last thing we’d ever want. There can be many problems surrounding surgeries. One of them is high infection rates. Cases of amputation due to botched surgery are not new these days.

Yet, if you’re looking for something quick, you can still opt for medical procedures.

With all being said, only one thing remains.

My Last Two Cents on the Topic

Phew! That was a lot of information to take in. So here’s my perspective of everything written previously.

Being someone who struggled with hip dips for half of their life, I understand one or two things about what it takes to get rid of them.

I’d opt for the non-medical procedure in the blink of an eye. I mean, why wouldn’t I? It worked like magic for me! 

Why not the medical one? Considering the risk factors and all its side effects, I won’t be advocating for it or opting for it in any way possible. But what works for you is the best for you. 

Ultimately, all that matters is the good riddance of your thigh and hip fat.

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