How To Lose Thigh Fat In 2 Weeks: 5 Tips To Get Rid Of Stubborn Thigh Fat Quickly In 2024

Madison Wilferd, MSc, BS, LMT
Brittany Ferri, PhD
Whether you’ve dreamt of having a thigh gap or are just dreading shorts season, you may want to know how to lose thigh fat in 2 weeks in 2024.
how to lose thigh fat in 2 weeks
Many want to lose stubborn thigh fat quickly. Photo: Ba Le Ho

Why do some of us find our jeans snug around the hips while others battle stubborn love handles? This often comes down to factors like gender differences—like how women often store body fat in their hips and thighs, while men are prone to gaining weight in the midsection. Then there’s the influence of genetics and lifestyle choices. Simply put, each of us is uniquely crafted.

Ever wished to wave a magic wand and know how to lose thigh fat in 2 weeks? While that’s a captivating idea, the real magic lies in understanding that we can’t just cherry-pick where we lose fat. Spot treatment is a myth. The golden ticket to reshaping any part of our body involves holistic fat loss—think cardiovascular workouts, strength training, and embracing a healthier lifestyle. Remember, the key isn’t just in starting but in persisting!

How To Lose Thigh Fat In Two Weeks: 5 Effective Tips

Five of the most effective ways to lose thigh fat quickly are through:

  • Creating a calorie deficit.
  • Lower body strength training.
  • High intensity interval training.
  • Cardiovascular exercise.
  • Whole-body wellness. 

You may or may not notice a difference in thigh fat after two weeks. This will depend on a few things like your age, gender, starting weight, and any medical conditions. It’s not possible to target fat loss in certain areas of the body, but you can reduce thigh fat by reducing overall body fat.

Best Ways To Lose Fat In Two Weeks

how to lose thigh fat in 2 weeks
Resistance exercise is a useful method to tone the thighs. Photo: Akarawut/Shutterstock

How much weight you lose is dependent on a few factors like starting weight, age, gender, genetics, and underlying medical conditions. Each body is completely unique and each person’s fat loss journey is different.

Let’s discuss a few ways that you can try to see significant results in two weeks.

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Calorie Deficit 

A calorie deficit is consuming fewer calories than are burned. This is how weight loss is achieved. A deficit of 3,500 calories is equivalent to losing one pound of weight. So, to lose a pound a week, you’d need to create a daily calorie deficit of 500 calories.

To lose weight by counting calories, balance your caloric intake with your caloric expenditure. This can be done through either exercise or eating less food.

A few ways to keep your calorie intake low are:

  • Eat meals and snacks high in fiber and lean protein to decrease appetite.
  • Avoid high-calorie, nutrient-poor foods including most fast food and highly processed foods such as chips and candy.
  • Don’t drink your calories. Meaning, try and avoid sugary beverages like soft drinks, flavored coffees, some fruit juices, and alcohol.
  • Don’t skip meals when you’re hungry. This encourages binge eating behavior later on.
  • When eating out, ask for a to-go box when you feel full and have the rest later.

Bear in mind, if you plan to exercise in addition to changing your diet to involve a calorie deficit, make sure to consume enough healthy foods in order to fuel your body for workouts. Unfortunately, a mistake made by many with the goal of losing weight is cutting their food intake too much. This can lead to low energy and less efficient workouts. It may instigate muscle loss. Muscle is a good thing to have when trying to lose fat because muscle is more metabolically active than fat, meaning it burns more calories at rest.

Lower Body Strength Training  

Strength training will help develop strong thigh muscles and give the appearance of lean and toned thighs. Strength training also burns calories and has numerous other benefits besides weight loss.

Some examples of leg strengthening exercises are:

  • Lunges for toning the thighs.
  • Squats for targeting the glutes.
  • Deadlifts to target the glutes and hamstrings.  

A sample routine could be: 

  1. Alternating forward lunges x 10 
  2. Sumo squats x 10
  3. Alternating lateral lunges x 10
  4. Deadlifts x 10

Then repeat two more times. This is just a snippet of a workout, but remember to always do a proper warm up and cool down stretch as well. All of these moves can be intensified by adding weight.

To build muscle and notice results, you should aim for no less than two days of strength training per week. This shouldn’t be the only approach you take, but it can be an excellent addition to your plan for how to lose thigh fat.

High Intensity Interval Training (HIIT)

This type of workout merges cardiovascular exercise with strength training. It’s an efficient way to burn calories and gain muscle simultaneously. If you’re okay with high intensity, it is a great way to lose weight.

A few different types of HIIT workouts are:

  • Tabata: A favorite amongst HIIT-enthusiasts is tabata. A tabata class is structured in eight four-minute rounds of work broken up into 20 seconds of work and ten seconds of rest until you reach four minutes.
  • Whole-body HIIT: This is a workout good for anyone looking to combine cardio and resistance training and get a full body workout. 
  • Cardio HIIT: Like the name suggests, these classes are all about cardio, so you’ll have less squats and more high knees to do. 
  • HIIT with weights: On the other end of the spectrum is doing HIIT with weights. Just make sure you avoid injury by using proper form before adding weight to your HIIT workouts. 

Whole-Body Wellness

If you’re serious about wanting to lose weight and keep it off, then you’ll take a holistic approach to weight loss. This involves both physical and mental health practices such as keeping stress levels low, getting enough quality sleep, and looking after your mental health.

Cortisol is nicknamed the stress hormone because when we’re stressed, it is released from the adrenal glands as part of the fight or flight stress response. The problem is, if this happens often and/or for prolonged periods, cortisol can cause weight gain.[1] This goes to show that high stress levels can make it difficult to shed body fat.

Getting enough sleep is integral to supporting a healthy lifestyle, including weight loss.[2] Adults should aim to get at minimum seven hours of sleep each night, per the Centers for Disease Control and Prevention.[2]


Cardiovascular fitness is important to stave off disease and remain healthy throughout the lifespan. It is also an excellent form of exercise to burn calories. Specific examples are fast-paced walking, running, and cycling.

Try and incorporate 150-300 minutes of moderate physical activity[3] each week or 75-150 minutes of vigorous activity. For context, moderate activity is something that gets your heart rate up but you can still talk pretty easily. This includes brisk walking, water aerobics, and strength training. Meanwhile, vigorous physical activity means that you shouldn’t be able to carry on a conversation, such as a HIIT class, playing sports like soccer or basketball, or swimming laps.

Is It Possible To Lose Thigh Fat In Two Weeks?

how to lose thigh fat in 2 weeks
Losing thigh fat is possible with consistent diet and exercise. Photo: staras/Shutterstock

If you’re wondering how to lose thigh fat in two weeks or how to lose thigh fat in a week, it’s really difficult to do. It may be possible for some to notice a difference in this time frame, but that is definitely not going to be the case for everyone.

A healthy way to lose weight is by shedding 1-2 pounds per week, so you may or may not notice a difference of two to four pounds. Any more weight loss than that is a bit risky for your health. As in it may put you at risk for an electrolyte imbalance or nutrient deficiency.

It’s difficult to know how to lose bum and thigh fat in 2 weeks, because it’s nearly impossible to do safely. Some fat burners are marketed to people trying to lose weight fast, but they aren’t really necessary if you take the sustainable approaches mentioned above first.

Factors Contributing To Thigh Fat Accumulation To Avoid

Some factors, like genetics, cannot be manipulated when it comes to losing thigh fat. However, other factors are within your control.

In terms of diet, avoid highly processed foods, alcohol and sugary beverages, and limit refined carbohydrates along with foods high in saturated fat and sodium. Regarding exercise, sitting for extended periods not only can lead to muscle atrophy but very few calories are being burned during long periods of inactivity.

Finally, from a more biological perspective, our hormones fluctuate throughout the lifespan. Sometimes, there is an underlying cause or condition that may be impeding your fat loss goals. In women, polycystic ovary syndrome[4] (PCOS) and menopause both affect hormones and can lead to weight gain. Other conditions like thyroid hormone deficiency[5] and metabolic syndrome[6] impact have similar effects. Speak to your doctor if you are concerned about the state of your hormones.

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There are a myriad of ways to lose weight quickly and/or unsafely, but if you treat your body with care and you’re doing all the other things mentioned above, it is more likely to reward you with a lean and strong physique in the long term.

If you are overwhelmed by the different strategies outlined or think you may need help to achieve your goals, consider working with a personal trainer or registered dietician to help you plan your weight loss journey.

Frequently Asked Questions

What burns the most thigh fat?

The best way to burn thigh fat fast is to create a calorie deficit, do sufficient cardio, lower-body resistance exercises, and cultivate whole-body wellness to keep it off.

Which exercises can help you reduce thigh fat?

A mix of cardiovascular and lower-body resistance exercises will be most beneficial. High intensity interval training is a great way to incorporate both. 

How to lose thigh fat in 2 weeks without exercise?

You are unlikely to notice visible improvements after two weeks. However, if you maintain a consistently healthy diet and workout regimen, you may see results anywhere from four to eight weeks.

Is it possible to lose thigh fat in a week?

This is not possible, at least not healthily. Fat loss in any area of the body is typically noticeable after four to six weeks depending on individual factors.

Can walking reduce thigh fat?

Over time, consistent walking can reduce thigh fat. It will need to be done in combination with another or a few other weight loss techniques like calorie control, resistance exercise, HIIT workouts, and whole-body wellness. 


  1. Hewagalamulage, S.D., Lee, K., Clarke, I.J. and Henry, B.A. (2016). Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity. Domestic Animal Endocrinology, [online] 56, pp.S112–S120. doi:
  2. Hirotsu, C., Sérgio Tufik and Mônica Levy Andersen (2015). Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Science, [online] 8(3), pp.143–152. doi:
  3. Gupta, R. and Sarosh Vaqar (2023). National Guidelines for Physical Activity. [online] Available at:,combination%20of%20MVPA%20averaged%20weekly.
  4. Houjeghani, S., Pourghassem Gargari, B. and Farzadi, L. (2012). Serum leptin and ghrelin levels in women with polycystic ovary syndrome: correlation with anthropometric, metabolic, and endocrine parameters. International journal of fertility & sterility, [online] 6(2), pp.117–26. Available at:
  5. Sanyal, D. and Moutusi Raychaudhuri (2016). Hypothyroidism and obesity: An intriguing link. Indian Journal of Endocrinology and Metabolism, [online] 20(4), pp.554–554. doi:
  6. Litwin, M. and Zbigniew Kułaga (2020). Obesity, metabolic syndrome, and primary hypertension. Pediatric Nephrology, [online] 36(4), pp.825–837. doi:

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