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It's normal to have fat on your body, and it's nothing to be ashamed or embarrassed by. In fact, body fat is crucial for our health — it protects our organs, insulates us, and stores energy. However, too much body fat has been linked to heart disease, type 2 diabetes, and other chronic health conditions.

If you want to lose fat, it's important to know fat distribution varies from person to person and is largely due to genetics. For example, women tend to have more body fat on their hips and thighs than men do. This means some people may be able to slim their thighs by losing weight, but some people may not.

And, if you're looking to lose fat in one spot — say your thighs — you'll have to focus on losing weight overall. That's because it's impossible to reduce fat in one area alone.

With that in mind, here is a three-step guide to losing thigh fat and toning your legs.

To lose thigh fat, you'll have to follow a healthy diet, which is imperative for weight loss, says Jessica Mazzucco, a certified fitness trainer and founder of The Glute Recruit. Weight loss is complicated, but the goal should be to burn more calories than you take in.

Eating a healthy diet can help you achieve this caloric deficit. A healthy diet also properly fuels your body so you can engage in physical activity to tone your legs.

There isn't one particular diet that is best for losing thigh fat, but in general, reducing consumption of refined carbohydrates and added sugars aids in weight loss, Mazzucco says. Refined carbs and added sugars are those found in processed foods, like baked goods, frozen meals, and potato chips.

Cardio is a great way to lose fat in all areas of the body, including your legs, Mazzucco says. Cardio exercises burn a lot of calories, which can help you stay in a calorie deficit.

While long-distance running and cycling can help you lose weight, shorter periods of intense exercises like high-intensity interval training (HIIT) or sprinting can be just as effective at reducing body fat. These types of workouts also boost your metabolism so your body continues to burn calories even when you're finished sweating.

In fact, a small 2014 study examined how effective sprint intervals were on reducing fat mass in women aged 22 to 27. Participants who completed six weeks of sprint interval training on a treadmill three times a week lost an average of 8% body fat.

Another small 2010 study found indoor cycling helped participants lose weight without reducing calorie intake. Participants engaged in indoor cycling three times a week for 12 weeks and experienced a 3.2% reduction in body weight and a 5% reduction in fat mass.

Building muscle through strength training can help you lose fat all over your body, including your thighs, and strengthening your legs can also give them a more lean and toned appearance, says Andy Stern, a certified personal trainer and founder of Rumble, a boxing gym that provides group fitness classes.

In fact, a 2018 study examined the effects of resistance training and calorie reduction on fat loss. Participants were divided into three groups — one that focused on diet changes only, one that focused on strength training only, and one that did both. All three groups lost body fat over four months, but only the resistance training groups increased lean muscle mass.

To strengthen your thighs, Stern recommends:

Mazzucco recommends leg-focused strength training three to four times a week, with 48 to 72 hours between workouts to give your muscles time to recover.

If you're looking to lose inner thigh fat, your goal should be to reduce body fat overall since you can't spot reduce. To lose thigh fat and tone your legs, focus on eating a healthy diet, doing cardio three days a week, and strength training three to four days a week.

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