Thigh fat isn’t an issue for everyone. Some people have firm thighs naturally. Others bemoan the extra cushion carried in their thighs. So what makes the difference?

Two main body types determine where a person carries fat. An apple shape carries it in the abdomen area, while a pear shape carries it in the thighs and buttocks. The good news is that pear shapes are less prone to certain health issues. The bad news is that fat is fat, regardless. Thus, barring the use of modern treatments such as liposuction, thigh fat must be decreased with diet and exercise.

Instructions

1. Eat healthy foods. Reduce fat intake, eat less fried food, avoid processed carbohydrates such as white sugar and flour, and reduce alcohol consumption. Add more fruits, vegetables and other naturally healthy foods such as beans and legumes.
2. Burn calories. You must burn more calories than you eat in order to reduce fat. Exercise and also watch your calorie consumption.
3. Increase fiber intake. Fiber helps to reduce appetite by making you feel full. When you feel less hungry, you are able to eat less without feeling deprived.
4. Target all muscle groups in the thighs when doing exercises specific to the thighs. Front, back, inside and outside muscles are all used in different ways. Though squats, kicks, lunges, leg lifts and other thigh-specific exercises help to build muscle and reduce fat, targeting all muscle groups will develop thighs uniformly.
5. Do a whole-body workout. A balanced approach will help to ensure that fat is lost and that you are not just gaining muscle under that thigh fat.
6. Know that you are not alone. Millions of people have decreased their thigh fat successfully. You can too.
7. Consult your doctor. Although more natural methods are generally preferred, some do opt for surgical procedures. Though this is a choice for some, it is generally considered to be a last resort and is not the cure.

According to Marie Savard, M.D., author of the weight loss book “Apples & Pears: The Body Shape Solution for Weight Loss and Wellness,” body shape is the most powerful predictor of human health. Women with pear-shaped bodies gain weight on the hips and thighs, while their upper bodies remain slim. This is good news, in a way. Both men and women with apple-shaped bodies, who gain significant weight around the belly, are at greater risk for developing heart disease, diabetes and cancer, according to diet experts.

Determining Your Shape

If you are not sure whether you are apple-shaped or pear-shaped, there is a quick way to tell. Take a tape measure and place it around your waist. Record the figure. Then measure your hips. Divide the waist measurement number by the hip measurement number. If the total is 0.8 or lower, you have a pear-shaped body, meaning that you carry more fat around your hips and thighs. If you are pear-shaped, you’ll use a different strategy to lose weight than an apple-shaped person.

What Fat Deposits Mean

It’s important to note that people with pear-shaped bodies, who carry fat around their hips and thighs, store fat more shallowly than the deeper, visceral abdominal fat that accumulates around the organs of apple-shaped people. This means that the fat is doing less harm on your body and you will have fewer health risks. People with pear shapes simply have a different physical chemistry, hormone production and metabolism than apple-shaped folks, which means that they are at less risk for obesity, diabetes, metabolic syndrome, heart disease and certain cancers. In fact, Dr. Savard believes that pear-zone fat is passive and actually protects against heart disease. However, pear-shaped women are prone to osteoporosis, varicose veins and cellulite and tend to have more difficulty losing weight in general.

Healthy Diet for a Pear-Shaped Body

Butter’s a no-no for pear-shaped dieters, who tend to crave salty foods.

On her website, Dr. Savard recommends that pear-shaped dieters should stick with complex carbohydrates like green vegetables and whole grains. Eat low fat; aim to get about 20 percent of your diet from healthy fats like salmon, almonds and flax seed, and use olive and canola oils. Moderate protein intake is recommended, such as chicken and lamb. Vegetarians can get their protein from brown rice, spinach, oats, lentils and black beans. The worst foods for this body type, according to Dr. Savard, are cheese, butter and salty foods. She recommends taking a calcium supplement, since osteoporosis is a risk later in life.

Body Image Issues for Pear Shapes

According to Savard, resistance training with free weights three times per week to stave off bone loss is recommended. This will also increase your metabolic rate and burn that pesky fat off over time. Approach dieting and exercise with a little less anxiety, as your excess weight is less likely to be harming you. However, post-menopausal pear-shaped women can start to experience some of the same health problems as apple-shaped women. And pear-shaped women of all ages feel self-conscious about their large buttocks and thighs, so they suffer from more eating disorders than apple-shaped women do.

Pear-shaped bellies occur in people whose bodies have a tendency to store fat in the lower region of their midsection. Lower belly fat may seem frustratingly difficult to reduce, but if you develop a targeted plan to replace your stomach fat with muscle and pay close attention to how many calories you consume, you stand a good chance of getting your tummy under control once and for all.

Instructions

1. Wear control-top pantyhose or a stomach-reducing undershirt. Starting your belly-slimming plan with a confidence-boosting undergarment can help you feel better about your physical appearance, and give you strength to resist the temptation to overeat or skip exercise.
2. Drink plenty of water. Research suggests that drinking water can help you stay full, especially when consumed before meals. No matter where the excess fat is located on your body, if you take in less calories than your body needs you are going to burn it off.
3. Buy a stability ball and use it to do crunches targeted at your lower abdominal muscles. Repeat three series of ten crunches each morning while lying on top of the ball, resting your lower back on it. For each crunch, clasp your hands behind your head and lift your upper body to a 45 degree angle; hold it for a count of two.
4. Perform a hundred bicycle crunches every evening to help tighten up your entire midsection. Lay on the floor with your hands behind your head and pull your knees to your chest. For each crunch, extend one leg straight up in the air and touch the elbow on the same side to the knee of the other leg; repeat for the opposite side.
5. Eat small breakfasts packed with fruit, fiber and protein to keep yourself feeling full through each morning.
6. Pack modest lunches and swap calorie-containing drinks for water.
7. Share a meal with your family instead of making a separate entree for yourself. Have a smaller portion than you would normally and encourage your family to try healthier entrees. Many dieters forsake their diet plans at dinnertime because the temptation to eat what everyone else is having can be difficult to resist.