How To Lose Thigh Fat In Two Weeks?

how to lose thigh fat in two weeks

You can lose thigh fat in 2 weeks by combining a nutritious diet with targeted exercises which can include lunges as they’re excellent for working the thigh and glute muscles. You can do walking lunges, stationary lunges, or reverse lunges to stimulate different muscle groups. In addition, aim for a calorie deficit by including lean proteins, fruits, vegetables, and whole grains in your diet while cutting down on processed foods, sweets, and high-fat dishes. Don’t forget to drink plenty of water, get enough sleep, and always seek advice from a healthcare professional before starting a new exercise or diet plan.

However, to directly answer the question, is it possible to lose thigh fat in two weeks? Then it becomes essential to understand that spot reduction, or losing fat from a specific body part, isn’t scientifically proven. Our bodies decide where to store and remove fat, and it’s a process that requires time and consistency. While you can progress in two weeks, significant fat loss may take longer. So, keep up the good work, stay patient, and remember that a healthy lifestyle is a journey, not a destination, pestering your mind with questions like how to lose belly and thigh fat in 2 weeks can hamper your progress.

Is It Possible To Lose Thigh Fat In Two Weeks?

While it’s feasible to establish habits that aid in fat loss within two weeks, the notion of spot reduction, precisely questions like how to lose belly and thigh fat in 2 weeks, and seeing visible results in such a short span is unlikely. The process of weight loss and body fat reduction is a journey that requires time, consistent effort, and is unique to each individual.

Scientifically, fat loss occurs through a process called lipolysis and beta-oxidation, which converts fat into energy. Most fat-loss byproducts, such as carbon dioxide and water, leave the body via respiration, urination, and perspiration. Factors like diet, exercise, hormones, and metabolic rate can influence individual fat loss patterns and decide if is it possible to lose thigh fat in two weeks?

Moreover, research suggests that the human body can act as a fat-burning machine by depending on low-calorie foods instead of high-calorie foods and regular exercise, avoiding toxins and processed food. However, it’s important to note that significant weight loss and fat reduction are more likely to occur over a more extended period and with consistent effort, even something like regular and consistent walking can boost your progress by a large margin in your weight loss journey, here you can find out how many calories can walking 1000 steps burn for you.
Here, we will suggest some exercises that can help you lose thigh fat in two weeks.

Best Exercises To Lose Thigh Fat in 2 Weeks

As we discussed earlier, dieting may not be the only answer to whether  is it possible to lose thigh fat in two weeks? Here are some good exercises to lose weight that you can integrate into your schedule, which will eventually help tone your thighs and get you in shape.

  1. Lunges
  2. Squats
  3. Step Ups
  4. Pilates And Yoga For toning
  5. Air Cycling
  6. Scissor Kicks
  7. Cardiovascular exercises
  8. Cycling
  9. Running/Jogging
  10. Leg Press

These exercises are great solutions for how to lose thigh fat in two weeks

1. Lunges

How to:
Step 1: Stand upright.
Step 2: Take a step forward with one foot until your leg reaches a 90-degree angle.
Step 3: Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes.
Step 4: Lift your front lunging leg to return to the starting position.

Target Areas: Quads, hamstrings, glutes, hips, and calves.


  1. Lunges can shape and strengthen almost every muscle in the lower body. They also improve the flexibility of the hip flexors
  2. Lunges are excellent for correcting imbalances and misalignments in your body, promoting symmetry.
  3. Lunges are a unilateral exercise that works each side of the body independently, helps develop balance, coordination, and stability.

2. Squats

How to
Step 1: Stand with feet hip-width apart, toes facing forward.
Step 2: Lower your body until your thighs parallel the floor.
Step 3: Return to standing.

Target Areas: Gluteus maximus, minimus, and medius (buttocks), quadriceps (front of the thigh), hamstrings (back of the thigh), adductor (groin), hip flexors, calves (back of the lower leg).


  1. Squats strengthen your core. Strong core muscles make everyday movements like turning, bending, and standing easier.
  2. Squats are very convenient, you can perform squats virtually anywhere—whether at the gym, home, or even during a break at work.
  3. Squats engage multiple muscle groups and improve joint mobility. By enhancing your body’s functional movement patterns, they help prevent injuries during daily activities and sports

3. Step Ups

How to:
Step 1: Stand in front of a bench or step.
Step 2: Step up onto the bench with one foot, pressing down while bringing your other foot up.
Step 3: Step back with the leading foot and bring the trailing foot down to the floor to finish one step.

Target Areas: Quadriceps, glutes, and hamstrings.


  1. Step-ups can enhance your stability and balance, which is crucial for daily activities and other sports. 
  2. This exercise is excellent for strengthening the lower body muscles, including the quadriceps, hamstrings, and glutes. It’s particularly effective for building stronger quads, which can better handle your body weight when running.     
  3. Engaging in step-up exercises can help improve your heart’s health, contributing to enhanced cardiovascular fitness.  
  4. Whether you’re a beginner or an advanced athlete, step-ups can be adapted to suit your fitness level.

4. Pilates And Yoga For toning

How to: Pilates and Yoga involve a series of poses you hold or flow through. Each pose targets specific muscles.

Target Areas: Full body.


  1. Both Pilates and yoga emphasize stretching and flexibility. Regular practice can increase joint mobility, reduce muscle stiffness, and improve overall flexibility.
  2. Pilates focuses on strengthening the core muscles, including the abdominal, back, and pelvic muscles. Yoga also engages the core during various poses. A strong core improves posture, stability, and balance.
  3. Both practices promote mindfulness and mind-body awareness. They encourage relaxation, stress reduction, and mental clarity.

5. Air Cycling

How to:
Step 1: Lie flat on your back.
Step 2: Lift your legs in the air.
Step 3: Pedal your legs as if you were cycling.

Target Areas: Core muscles


  1. Air cycling is an excellent cardiovascular exercise. It increases heart rate, improves lung capacity, and enhances overall endurance.
  2. Unlike running or high-impact exercises, air cycling is gentle on the joints. It provides an effective workout without stressing the knees, hips, or ankles.
  3. Regular air cycling helps burn calories, aiding in weight management and fat loss.

6. Scissor Kicks

How to:
Step 1: Lie flat on your back.
Step 2: Lift your head and shoulders off the floor and keep your lower back pressed to the ground.
Step 3: Lift your legs about a foot off the ground. Move your legs apart, then cross your right leg over your left.
Step 4: Repeat, crossing your left leg over your right.

Target Areas: Core muscles.


  1. Scissor kicks can help strengthen your core muscles.
  2. Scissor kicks can improve the flexibility of your hip flexor muscles.

7. Cardiovascular Exercises

How to:
Step 1: Begin slowly by integrating light movements like short walks into your daily schedule from where you can scale it up and include harder exercises, you can also try to include activities like hiking, rowing, jogging, etc.
Step 2: It is also necessary that you put at least 5 to 10 minutes for warming up your body before starting your cardiovascular workout, this revs up your cardiovascular system and improves blood flow to your muscles.
Step 3: You need to gradually pump up your ability to undertake longer durations of cardiovascular activity, and just like warming up, it is vital to let your body cool down through stretching your calf muscles, upper thighs (quadriceps), lower back, hamstrings and chest. This post-workout stretch will enable your muscles, lungs, and heart rate to return to normal conveniently. 

Target Areas: Whole Body.


  1. Those who engage in regular cardiovascular exercise are at less risk of heart disease as compared to those who do not.
  2. Cardiovascular exercises also ensure that healthy flow of blood is maintained across your body and keeps your blood pressure levels in check.
  3. A study conducted by the Pennsylvania State University examined active and sedentary women and found that women who engaged in exercise had better immune system.

8. Cycling

How to:
Step 1: Sit on the bike.
Step 2: Adjust the seat and handlebars to a comfortable position.
Step 3: Start pedaling.

Target Areas: Lower body.


  1. Outdoor cycling engages the quadriceps, hamstrings, and calf muscles. Uphill cycling builds strength, while longer rides improve endurance.
  2. Cycling outdoors allows you to enjoy fresh air, sunlight, and scenic views. It’s a great way to connect with nature and reduce stress.
  3. Group cycling or cycling clubs provide opportunities for social interaction and camaraderie.

9. Running/Jogging

How to:
Step 1: Start by walking
Step 2: Gradually increase your speed until you’re at a jogging or running pace.

Target Areas: Full body.


  1. Running or jogging is a high-impact aerobic exercise that strengthens the heart and lungs. It improves cardiovascular fitness and overall health.
  2. Running burns a significant number of calories. It’s an effective way to maintain a healthy weight and reduce body fat.
  3. Running releases endorphins, which boost mood and reduce stress. It’s also a great way to clear your mind and enjoy solitude.

10. Leg Press

How to:
Step 1: Sit on the machine with your back and head resting comfortably against the padded support.
Step 2: Place your feet on the footplate about hip-width apart.
Step 3: Push the plate away by extending your knees and hips.
Step 4: Return to the starting position by bending your knees and hips

Target Areas: Quadriceps, hamstrings, and gluteus maximus.


  1. Leg press exercises target the quadriceps, hamstrings, and glutes. Regular leg presses build strength and muscle definition.
  2. Weight-bearing leg exercises, like leg presses, contribute to bone density. Strong bones are essential for preventing osteoporosis.
  3. Strong legs enhance daily activities such as walking, climbing stairs, and lifting objects

These exercises serve as the perfect answer to how to lose thigh fat in two weeks. You may not require the services of a gym, as most of these are home exercises for weight loss.

Ways On How To Lose Thigh Fat In Two Weeks

While these exercises may help as an answer for how to lose belly and thigh fat in 2 weeks, it is worth noting that exercises alone cannot help you with your question of how to lose thigh fat in two weeks, you will have to integrate healthy habits and lifestyle changes if you want to see results in the long term, these habits will also have to be followed with consistency.

1. Hydrate with water

Staying hydrated is crucial for overall health and can aid in weight loss. Water can help increase your energy expenditure, or the number of calories your body burns, for at least 60 minutes. In addition, drinking water before meals can reduce appetite and food intake. 

  1. Suppresses Appetite: Drinking water before meals can create a sense of fullness, reducing the amount of food you eat. This can help control overall calorie intake, which is beneficial for weight loss, including thigh fat.
  2. Increases Calorie Burning: The process of heating the water to body temperature burns calories, a phenomenon known as thermogenesis. Some studies suggest that this can lead to modest weight loss.
  3. Removes Waste: Water aids in digestion and helps the kidneys to filter out waste products from the body. Without adequate water, the body may retain waste products, leading to bloating and weight gain.
  4. Optimizes Workouts: Hydration is key for optimal muscle function during workouts. When you’re well-hydrated, you can exercise longer and harder, burning more fat.
  5. Avoids Dehydration-Induced Weight Gain: When the body is dehydrated, it tends to hold onto water as a survival mechanism, which can result in water weight gain. Staying hydrated helps prevent this.

2. Eat healthy

A balanced diet rich in lean proteins, fruits, vegetables, and whole grains can help you lose weight and tone your muscles. Protein, in particular, is essential for building muscle and reducing fat. You can also include some zero-calorie foods in your plans as an answer for how to lose belly and thigh fat in 2 weeks.

  1. Proper Fuel for Exercise: Eating a healthy diet ensures your body has the right nutrients to fuel your workouts. This can help you perform better during exercise, which can lead to more calories burned and more fat loss.
  2. Muscle Maintenance: When you lose weight, you also tend to lose muscle. Eating a diet rich in protein can help preserve muscle mass, which is important for maintaining a high metabolism.
  3. Balanced Diet: Eating a balanced diet with lean proteins, healthy fats, and plenty of fruits and vegetables can help you lose weight. These foods are nutrient-dense and can keep you feeling full longer, reducing the likelihood of overeating.

3. Consider a low-carb

Low-carb diets work by reducing your overall calorie intake and causing your body to burn fat for fuel. This can lead to weight loss. Additionally, low-carb diets can help reduce water weight and bloating. This is because significantly refined carbs can cause your body to retain water. It’s important to note that while low-carb diets can lead to short-term weight loss, most studies have found that at 12 or 24 months, the benefits of a low-carb diet aren’t huge. Therefore, it’s crucial to consider low-carb diets as part of a broader healthy lifestyle change, rather than a quick fix.

4. Avoid high fat & processed food

High-fat and processed foods are often high in calories and can lead to weight gain. They also often lack essential nutrients, leading to poor overall health, this can get difficult at times because one can get cravings even between set meals, while it is necessary to keep these urges in check to some extent, you can switch to some healthy options for evening snacks.

  1. Lower Sugar Levels: Processed foods can contain a lot of added sugars, which can lead to weight gain. Cutting them out can help maintain a balanced diet.
  2. Avoid Unhealthy Fats: Processed foods may contain trans fats and saturated fats, which can contribute to weight gain. Eating less of these can aid in fat loss.
  3. Decreased Satiety: Whole foods are generally more filling than processed foods, so you’re likely to eat more and feel full for lesser hours if you eat a lot of processed foods.

5. Use stairs wherever you can

Stair climbing engages several muscle groups in your body—glutes, quadriceps, hamstrings, and calves. Regularly climbing stairs can help strengthen and tone these muscles, enhancing overall leg strength. It increases heart rate and helps pump more oxygen to muscles, thereby strengthening the heart and reducing the risk of heart disease. It is very convenient and is available everywhere, so substituting it with a lift can be very effective.

6. Keep a check of your portion

Any “how to lose belly and thigh fat in 2 weeks” guide will be incomplete without the mention of portion control, it can help you manage your calorie intake, which is essential for weight loss, therefore it becomes quite necessary to consistently follow even a short term routine to develop habits, you can look at our 7 days weight loss plan for guidance.

  1. Prevents Overeating: Large portions can lead to overeating. By controlling your portions, you can avoid consuming extra calories.
  2. Mindful Eating: Paying attention to portion sizes encourages mindful eating, which can help you tune into hunger cues and prevent overeating.
  3. Sustainable Weight Loss: Portion control is a sustainable practice that can lead to long-term weight loss and maintenance.

7. HIIT Workout 5 days in a week

High-intensity interval Training (HIIT) involves short bursts of intense activity. Compared to other types of exercise, HIIT can help you burn more calories and lose more fat. Some of the best HIIT exercises are high knees, mountain climbers, burpees, rope, etc.

  1. Afterburn Effect: HIIT workouts cause an afterburn effect, also known as Excess Post-exercise Oxygen Consumption (EPOC). This means your body continues to burn calories at a higher rate even after the workout is over.  
  2. Versatility: HIIT workouts can be modified to target specific muscle groups. By incorporating exercises that target the thighs, you can work towards reducing thigh fat.
  3. Time-Efficient: HIIT workouts are typically shorter than traditional cardio workouts. This makes them a great option for those with busy schedules who still want to work on reducing their thigh fat. 

8. Walk whenever you can

Walking is a low-impact exercise that can help burn calories and improve overall health. You can run your errands on foot instead of taking your vehicle to seamlessly push towards losing thigh fat and promoting weight loss in general.

  1. Tones Muscles: Regular walking can help tone the muscles in your thighs, making them look more defined as you lose fat.
  2. Promotes Full Body Fat Loss: While spot reduction isn’t possible, walking can contribute to full body fat loss, including your thighs. 
  3. Improves Cardiovascular Health: Walking is great for your heart and can improve your body’s ability to burn fat.

9. Get enough rest

Sleep is essential for muscle recovery and can affect your appetite and weight. Lack of sleep is linked with increased risk of weight gain. As per a NHI study, sleep deprivation is related to elevation in ghrelin levels which is the hunger hormone leading to an increase in appetite. At the same time it also reduces the satiety hormone which ultimately gives way to binge eating leading to increased calorie consumption. Lack of adequate sleep can hamper the dietary changes which are aimed at fat loss. 

How can you reduce thigh fat in 2 weeks with a diet

The answer to how to lose thigh fat in two weeks isn’t limited to exercises, reducing thigh fat through diet involves a combination of balanced eating and regular exercise. It’s essential to include foods high in protein, such as lean meats, eggs, and legumes, in your diet. Protein helps build muscle, which can lead to more efficient fat burning. Also, incorporate plenty of fruits and vegetables, which are low in calories but high in essential nutrients. To avoid excess calories you probably would also consider avoiding sweets and probably switching to alternatives of white sugar like brown sugar, before you do that, you must know the answer to the question “Is brown sugar good for your health?”

Eating healthy fats like avocados and nuts can help keep you satiated, reducing the likelihood of overeating. Carbohydrates should come from whole grains rather than refined grains to keep your blood sugar levels stable and to keep you feeling full longer. When you eat it is also essential. Some people find success with intermittent fasting, where you limit your eating to a specific time window each day. This can help reduce overall calorie intake, you can set realistic targets for your calorie intake by asking yourself important questions like “how many calories should I eat in a day?”

However, it’s important to note that spot reduction, or losing fat from a specific part of the body, isn’t scientifically supported. Our bodies tend to lose fat overall, not just in one area. So while you can certainly start to establish healthy habits in two weeks, it may take longer to see significant changes in your thigh fat. But don’t be discouraged. Consistency is vital in any weight loss journey. By sticking to your new dietary habits and incorporating regular exercise, you’ll be on your way to slimmer thighs. Remember, it’s not just about looking a certain way, but about feeling good and staying healthy.

Here’s a sample diet plan that you can use as a guide to make your diet charts after consultation with your nutritionist.

Week 1:
Detox Drink: Fenugreek seed water, lemon water, ginger water.
Breakfast: Poha, Upma, around one cup of oatmeal cooked in water, topped with some honey and cut fruits like apples or raspberries.
Lunch: Skimmed milk paneer curry, Dal (Pulses), mixed vegetables, moong dal sprouts.
Evening Snack: green tea with soaked almonds, bowl of roasted chickpeas, chillas.
Dinner: sautéed vegetables with paneer, bottle gourd curry, Vegetable khichdi.

Week 2:
Detox Drink: black coffee, detox barley water, buttermilk, cucumber detox water.
Breakfast: Oatmeal with banana and apple, omelette with egg whites, dahlia.
Lunch: mixed veg curry, potato, brinjal and tomato curry, kadhi, bhindi curry.
Evening Snack: Apple, Besan Chila, fruit salad, papaya.
Dinner: bhindi curry, Dal khichdi, Boiled chickpea salad, sautéed vegetables with mushroom

Importance Of Focused Exercises

To reduce thigh fat, you will have to bring down the overall amount of body fat percentage, but by incorporating focused exercises, you can enjoy a variety of benefits:

1. Targeted Fat Loss

While it’s not possible to spot-reduce fat loss, focused exercises can help strengthen and tone the specific muscles in your thighs. This can lead to a more toned appearance as you lose fat overall.

2. Increased Muscle Mass

Focused exercises such as squats, lunges, and leg presses can help increase muscle mass in your thighs. As muscle tissue burns more calories than fat tissue, this can boost your metabolic rate and help you burn more calories, even at rest.

3. Improved Metabolism

Regular exercise boosts your metabolism, which can help you burn more calories and lose fat. This is particularly important for losing fat in stubborn areas like the thighs.

4. Enhanced Circulation

Focused exercises can improve blood circulation in your thighs, helping to mobilize fat cells in these areas and potentially aiding in fat loss.

5. Better Body Composition

By focusing on strengthening the muscles in your thighs, you can improve your overall body composition. This means a higher proportion of muscle to fat, which can make it easier to maintain a healthy weight.

6. Improved Physical Performance

Strong thighs are crucial for many types of physical activity, from running and cycling to jumping and lifting. By doing focused exercises, you can improve your performance in these activities.

7. Health Benefits

Regular exercise, including focused thigh exercises, comes with a host of health benefits. These include improved heart health, better mood, increased energy levels, and reduced risk of chronic diseases.

Factors Contributing to Thigh Fat Accumulation

We might want to search questions like how to lose belly and thigh fat in 2 weeks, but we should also understand that how does fat begin to accumulate in any body part, since this blog is focused on how to lose thigh fat in two weeks.

  1. Genetics: Research shows that genetic predisposition plays a role in determining where your body tends to store fat. Some individuals may naturally carry more fat in their thighs due to genetic makeup.
  2. Hormones: Hormonal imbalances can affect fat distribution in the body. For example, an excess of oestrogen, commonly found in women, can lead to increased fat storage in the thigh and hip areas.
  3. Caloric Intake and Expenditure: Consuming more calories than your body needs can lead to overall weight gain, including in the thighs. To decide your calorie intake, you should ask yourself questions like “How many calories should I burn in a day?
  4. Lack of Physical Activity: A sedentary lifestyle can contribute to weight gain and excess fat storage in the thighs. 
  5. Poor Diet Choices: Consuming a diet high in processed foods, sugary drinks, can contribute to weight gain and excess fat storage in the thighs.

Expert Review on How To Lose Thigh Fat In Two Weeks?

Losing thigh fat in two weeks appears an unachievable goal, and that is true with good reason, your body cannot respond to change this quickly and you cant lose a significant amount of fat in just two weeks for any visible result, however you can integrate all the dietary practices and the exercises we have mentioned in your schedule to see results over time. You can set an achievable target for yourself for a morale boost, like how to lose 1 Kg in a week.

Our bodies, being complex systems, require time to adapt to changes, be they dietary, physical, or lifestyle-related. Setting overly ambitious or unrealistic goals, such as significant fat loss in a mere two weeks, can lead to disappointment and potential harm. It’s essential to understand that visible results take time and cannot be expedited. Rather than seeking quick fixes, incorporating healthy dietary habits and regular exercise into your daily routine can lead to more sustainable and beneficial outcomes. This could encompass balanced meals abundant in lean proteins, fruits, vegetables, whole grains, and consistent physical activity targeting various muscle groups, including the thighs. Therefore, while the question of losing thigh fat in two weeks might not yield the desired answer, the integration of these habits and solutions can gradually help in reducing thigh fat over time.


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1. How can I slim my thigh fat fast?

Slimming thigh fat quickly involves a combination of a healthy diet and targeted exercises. High-intensity interval training (HIIT) and steady-state cardio can help reduce overall body fat and tone your thighs. Maintaining a calorie deficit is essential, meaning you burn more calories than you consume.

2. Can I slim my thighs in 1 week?

While a strict diet and exercise regimen may cause some changes in a week, significant fat loss in the thighs or any specific area is a gradual process. Setting realistic expectations and understanding that proper and healthy weight loss takes time is essential.

3. How to lose 2 inches off your thighs in a week?

Losing 2 inches off your thighs in a week is a challenging and potentially unrealistic goal. It’s important to remember that healthy weight loss is gradual. A balanced diet, regular exercise, and a healthy lifestyle can contribute to overall fat loss, including in the thigh area.

4. Can I lose thigh fat in 5 days?

While intense exercise and a strict diet might cause slight changes in five days, significant fat loss in the thighs or any specific area is a gradual process. Setting realistic expectations and understanding that proper and healthy weight loss takes time is essential, so your question shouldn’t center around short terms goals like how to lose thigh fat in two weeks, but developing long term weight loss habits. 

5. Can walking reduce thigh fat?

Yes, walking can help reduce thigh fat, it is the perfect answer for questions like how to lose belly and thigh fat in 2 weeks. Walking, especially briskly or on an incline, can burn calories and help tone muscles, including those in your thighs. However, it’s most effective when combined with a balanced diet and other forms of exercise.

6. How to get a thigh gap?

You can fix a thigh gap by inculcating healthy foods, this is something that will get fixed automatically when you take the advice for how to lose thigh fat in two weeks seriously, a calorie deficit and a proper exercise routine in your schedule and follow it consistently to see the results over time.


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