What Causes Fat Buildup in the Thighs?
Genetics, hormones, and lifestyle choices can all impact the amount of fat in your thighs. Genetics play a significant role in determining where your body stores fat. Some people are genetically predisposed to store more fat in their thighs and hips; this body type is often referred to as “pear-shaped.”
Although we like to think that our teen years are the only time in our lives that we are slaves to our hormones, they stay with us throughout our lives and control many things. Estrogen tends to promote fat storage in the lower body, including the thighs, hips, and buttocks. This is particularly common in women during their reproductive years. High levels of cortisol, the stress hormone, can also lead to fat accumulation.
A poor diet can lead to fat in the thighs, as can a sedentary lifestyle. Consuming more calories than your body burns leads to fat accumulation. If you’re eating a diet high in processed foods, sugars, and unhealthy fats, excess calories can be stored as fat in the thighs.
Differences Between Subcutaneous and Visceral Fat
There are two types of fat in your body, but only one of them is a concern when it comes to your thighs. Visceral fat is a type of fat stored deep within your body that surrounds your internal organs. You can’t see this type of fat when you look at someone, but this is the type associated with higher health risks, including cardiovascular disease and type 2 diabetes.
Subcutaneous fat is fat that lives just beneath your skin. This fat is generally less harmful than visceral fat, but it is the fat that you can see and pinch. It is subcutaneous fat that sits in the thighs.
Thigh Fat Vs. Sagging Thigh Skin
Localized fat deposits in the thigh can be a cosmetic issue. Many people are concerned about the appearance of thigh fat, especially if it leads to cellulite or a lack of muscle definition. Excess fat in the thighs can also impact mobility, particularly if it causes the thighs to rub together and chafe.
It’s important, however, to distinguish between thigh fat and loose thigh skin. A plastic surgeon can address both conditions but approaches each differently. Different from thigh fat, sagging thigh skin is caused by:
- Aging
- Significant weight loss
- A loss of skin elasticity
- Muscle atrophy
Is Thigh Fat Normal?
While it’s not always popular, thigh fat is a normal part of life. When we are young, our metabolisms are high, and fat tends to be evenly distributed throughout the body. In our late 20’s however, the metabolism slows down slightly, often leading to an increase in thigh fat.
As both men and women enter their 40s, metabolism continues to slow, and muscle mass may decrease if regular strength training is not maintained. As we continue to age, our activity levels drop, hormones change, the metabolism continues to slow, and thigh fat becomes increasingly likely.
This increase in thigh fat can have a psychological impact. For some people, body changes represent aging, which very few people are fond of. When thigh fat becomes pronounced enough to limit physical activities, there is a risk of depression as once-enjoyed activities become difficult or impossible.
Many individuals, particularly women, may develop a negative body image due to thigh fat, viewing it as undesirable or unattractive. This can lead to feelings of self-consciousness and low self-esteem. Thigh fat can even influence clothing choices, with some people avoiding certain styles (like shorts, tight jeans, or swimsuits) because they feel self-conscious about how their thighs look. This avoidance can further reinforce a negative body image.
A negative perception of thigh fat can lead to anxiety as well, particularly in social situations where the body is more exposed, such as at the beach or during intimate encounters. In severe cases, persistent negative body image can contribute to depression. This problem tends to be exacerbated when society’s ideal body shape emphasizes thin thighs and thigh gaps.
How to Prevent Thigh Fat Accumulation
You may not be able to fight genetics or hormones, but maintaining a healthy body weight through a balanced diet and regular exercise is key to preventing fat accumulation in specific areas like the thighs. Consume an appropriate number of calories for your activity level and focus on a diet rich in whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid excessive intakes of processed foods, sugary snacks, and high-fat foods, which can contribute to weight gain and fat accumulation.
It’s also smart to take care of your skin. Make sure you stay hydrated, moisturize regularly, and use sun protection. Good skincare helps maintain skin elasticity so your body can respond appropriately as you gain or lose thigh fat. Failure to do so can result in sagging skin as well as fat.
Non-Surgical Solutions for Reducing Thigh Fat
Surgery can provide an instant reduction in thigh fat but it’s not for everyone. If you prefer a more natural approach, a dietary adjustment is likely in order. To reduce thigh fat, you must essentially follow the same dietary guidelines outlined above for avoiding it. As you age and your metabolism slows, however, there will likely be a smaller margin of error and less wiggle room in your diet.
Of course, losing fat is as much about burning calories as it is watching them. A cardio workout helps you burn fat overall, but there are also targeted exercises that will focus on your thighs. These include:
- Squats
- Lunges
- Leg presses
- Step-ups
- Leg circles
- Inner thigh squeezes
Surgical Solutions
Surgical solutions to thigh fat are an excellent choice when diet and exercise don’t quite get the job done or when you want to see results more quickly. If you’re struggling with thigh fat, liposuction (lipo) can help. Lipo removes excess body fat through very small incisions, reshaping and sculpting the thighs as it does so. You can choose to be asleep or awake while your surgeon recontours your thighs.
Alternatively, if you’re dealing with excess skin, a thigh lift is the better option for you. During a thigh lift, the surgeon makes an incision (hidden within the natural contours of your body) and then reshapes the thigh by removing excess skin and fat. A thigh lift addresses both excess skin and fat while lipo removes fat only.
When large amounts of fat and skin are both present on the thighs, your surgeon may recommend combining the two procedures. Performing thigh liposuction along with a thigh lift can provide a superior result by giving both conditions specialized attention. It can also save you money over having the two procedures separately and allows for only one recovery period.
Recovery and Aftercare
Although a thigh lift is a bit more intense than liposuction, both procedures will leave you tender and require stitches. You will need to rest and avoid movements that pull on your incisions. You will receive pain medication to alleviate any discomfort and should be feeling better in a few days. Most people can return to work within 10 to 14 days, with lipo patients often returning sooner. Strenuous exercise, however, will need to wait 6 to 8 weeks.
For optimal recovery, it’s important that you rest but also that you get up and walk short distances as soon as you can. Follow all of your post-op instructions and call your surgeon if you have any questions or problems. Wear your compression garment as instructed, avoid cigarette smoking, and eat a healthy diet so your body has everything it needs to heal.
The results of both surgeries can easily last 10 years but will only do so if you continue to take good care of yourself after surgery. It’s important that you choose a healthy lifestyle so that you can maintain a steady body weight. Significant changes in body weight can change the shape of your new body and negatively impact your surgical results.