What Causes Thigh Fat and How Can I Lose It Naturally?

If you dread hearing your thighs clap when out for a jog or are unhappy that your jeans do not fit, the excess thigh fat around your legs is likely to blame.

Seeing people comfortable with their appearance in shorts and pants can leave you wondering what causes this thigh fat to form and how to slim down your lower half to feel the same way.

You're not alone; the battle against stubborn inner and outer thigh fat is a common challenge many face. While some people miss their old thigh gap, others want a thigh gap for the first time. You may have also developed the pesky 'saddlebags,' the outer layers of thigh fat that can disproportionate your legs. 

That's because thighs quickly gain fat but are difficult to contour. Your genetics can dictate how fat builds up on the lower half of your body; it can also be a natural result of lifestyle, weight gain, pregnancy, age, or hormones.

While there's no magic solution to target fat loss in specific areas of the body, we can adopt strategies to reduce overall body fat, including thigh fat. In this guide, we will explore many different thigh fat causes and provide actionable steps to help you shed those extra inches from your thighs.

The Causes Of Thigh Fat

The leading causes of thigh fat include the following:

1. Sedentary Lifestyle: thigh fat is a sign of atrophied buttocks settling within the thighs. The main reason for this is rooted in a lack of physical activity. If you don't have a somewhat active lifestyle, your blood circulation slows down, resulting in fat cell accumulation and even cellulite.

2. Large Pelvis: A thigh bulge can occur because of stubborn fat on the hip, thigh, and buttocks, and women naturally have a broader pelvis for childbearing. The fat in the pelvic area has the function of serving as a cushion to protect the child.

3. Estrogen: Estrogen can be the reason thigh fat deposits develop when the rest of your body is within its healthy weight. That's because, during pregnancy, estrogen directs fat to form below the abdomen and inhibits any growth above the waistline. Additionally, hormonal imbalances, especially in women, can affect fat distribution. Conditions like polycystic ovary syndrome (PCOS) and menopause can contribute to the accumulation of fat in the thigh area.

4. Back Problems: Studies have demonstrated a link between lower back pain and fat accumulation. A poor posture can cause fat to accumulate within your inner and outer thighs. Plus, if you deal with chronic pain, it can make it harder to exercise regularly, affecting your plans to lose weight or fat.

5. An Unhealthy Diet: Unhealthy foods and consuming excess calories are directly linked to excess weight gain. You must provide your body with a nutritious, healthy diet rich in protein and vegetables and refrain from consuming empty calories. The extra calories one consumes are converted into fat and can make gaining weight much easier.  

6. Age: As we age, our metabolism slows down, making it easier to gain weight and accumulate fat, including in the thigh region.

7. Lipedema: Rare cases of excess thigh fat can be the result of lipedema, a condition described as an irregular buildup of fat, usually in the upper and lower limbs. This can cause your lymphatic system to become sluggish and not flow properly, causing fat to develop in the lower limbs.

A Note on the Estrogenic Causes of Thigh Fat

As Boston-area plastic surgeon Dr. Rafeal Magana details in the video above, excess fat can develop in the thighs for many reasons.

Genetics and a lack of exercise are standard reasons, but for women, thigh fat can also commonly develop for estrogenic reasons. The amount of estrogen receptors in the thighs and the effect the hormone has on fat pads in the thigh area can also be primary causes.

Additionally, the type of skin varies across different units of the leg. Inner thigh skin tends to be more lax than lateral or outer thigh skin, resulting in different cosmetic needs when addressing these areas.

Ways To Lose Thigh Fat

Losing outer thigh fat requires changing and forming new habits within your lifestyle. Nonetheless, it would be best if you did not fret about change. Making lifestyle adjustments does need to be all done in one go. Consistent, small changes equate to substantial progress.

Do the following to start your new habits and see those desired changes:

1. Do what is necessary to start sleeping like a baby.

2. Increase your water consumption to remain hydrated and avoid sugary drinks in your diet.

3. Perform cardio exercises at least three times a week.

4. Work your muscles with strength training at the gym or wherever is convenient.

5. Reduce calorie intake to achieve a calorie deficit.

AirSculpt: Permanent Thigh Fat Removal

Phoenix's optimal outer thigh fat removal treatment is Outer Thigh AirSculpt®. The minimally invasive fat removal process doesn't use a scalpel, needle, stitches, or general anesthesia, offering precise and safe results with just 24 hours of downtime.

Fat is permanently removed with this wide-awake treatment, offering the perfect complement to your dieting and exercising routine.

If previous attempts to lose fat on your outer thighs or reduce inner thigh fat have been futile, we know this one will work. Head to our Phoenix body sculpting office or the AirSculpt® location nearest you for your free consultation.