It's not possible to lose weight in the thighs alone. When you lose weight, you lose inches everywhere to different degrees. You can target your thighs to build and/or tone your thigh muscles. But to reduce the amount of fat accumulated around your thighs you have to reduce your all-around body-fat percentage.
The Basics
Your body-fat percentage represents the amount of your weight that is attributable to fat. Lowering your body-fat percentage is what weight loss is all about. For this your diet needs to introduce fewer calories into your system than what your body needs, forcing your body to burn its fat reserves to compensate for the calorie deficit. Then again, you shouldn't give your body so few calories as to plunge it into starvation mode that depresses your metabolism and actually makes weight gain a lot easier. You have to balance one extreme against the other, not just for calories but for nutrients as well. You need a low-calorie, nutritionally balanced diet.
Nutritional Balance
The goal is to cut calories not nutrients. Depriving your body of any of the nutrients it needs only serves to complicate your health and can actually trigger cravings which can sabotage your weight loss goals. Approximately 50 percent of your diet needs to be carbohydrates. Carbohydrate is practically synonymous with brain food. Without enough carbs in your diet, your brain has to resort to deriving energy from its emergency fuel source--protein. And while the brain can run on protein it doesn't operate as well. Despite the hype surrounding low-carb diets, it's not that eating carbohydrates promotes weight gain. It's the type of carbs you eat that may encourage this problem. Stick to complex carbs which have a low to moderate glycemic index (a measure of how quickly carbohydrates break down in digestion). Approximately 25 percent of your diet should be protein, important for the health of nearly every cell in your body. And the remaining 25 percent of your diet should be comprised of fats. But similar to carbohydrates, you need to be mindful of the type of fats you eat. No more than 7 percent of your fat intake should be saturated. Saturated fats are considered the "bad" cholesterol raising fats. The mono and poly unsaturated fats are considered the "good" cholesterol lowing fats. Getting 25 to 35 grams of fiber daily is also important for the cleansing benefit that fiber has to offer. And regarding dieting for weight loss foods with a high fiber content tend to be very satisfying in small portions, which can curb calorie intake. You also need to be mindful of getting the daily recommended amounts of vitamins and minerals which also play a vital role in your body's health.
Calorie Balance
Use the resource below to figure an estimate of your body's basal metabolic rate. Your BMR represents the number of calories your body requires to fuel its most basic functions, such as beating your heart and breathing. Your daily calorie intake should not be less than this, or you risk starving your body. You also need to estimate your body's daily overall calorie needs (a combination of your BMR plus the number of calories your body requires to carry out its routine physical activities). For this you can use the Harris Benedict Formula below. Your daily calorie consumption should not exceed this number or you will not lose weight.
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