Slimming your thighs. First work out whether it is fat, fluid or muscle

Fat, fluid or muscle, a quick self check

• Fat. Soft to pinch, roughly the same size morning and evening, often linked to a pear shaped build that runs in families.
• Fluid. Legs feel heavy and look bigger by evening, socks leave marks, and the swelling eases overnight.
• Muscle. Firm, especially after cycling or running, and often a sign of strength rather than a problem.

If swelling is in 1 leg only, is painful, or appears suddenly, see your GP promptly.

If it is mainly fat

Thighs lose fat at the same time as the rest of you, and they are often among the last places to change. Our article on the myth of losing fat from 1 area explains why. Regular meals with vegetables and protein, fewer sugary snacks and daily movement do the work. The NHS physical activity guidelines for adults aged 19 to 64 suggest 150 minutes of moderate activity a week plus strength work on 2 days.

If it is mainly fluid

Long hours sitting at a desk or in the car on the A63 let fluid pool in the legs. Get up every half hour, flex your ankles under the desk and raise your legs for a few minutes in the evening. Keep drinking water, as cutting fluids does not help. A diet lower in salt and processed food is worth trying.

Legs that walk a lot

Walking is the most underrated exercise for thighs. A daily walk, hills where possible, uses the large leg muscles for a long time. If you would like structure, the NHS Couch to 5K plan takes complete beginners from walking to running over 9 weeks, and many people walk the whole programme quite happily. A loop from North Ferriby along the river is a pleasant place to start.

Strength without bulk

Squats to a chair, lunges, step-ups and glute bridges, 2 or 3 times a week. They will not make your thighs bigger unless you train very heavily for years. More often they make legs look firmer. Our guide to why muscle matters covers the reasons.

Measure the right thing

Measure around the widest part of each thigh in the morning, every 2 weeks. Evening measurements will include the fluid of the day and can mislead you. A pair of jeans that fits differently is an excellent sign.

Knowing what you are working on

At Willerby Nutrition, the free assessment includes a scan that measures muscle, fat and water, which helps you see what is really behind the change you want. Members then have breakfast at the club and get daily follow-up from coaches trained in nutrition. This article gives general information and does not replace a check with your GP, particularly if your legs are painful or swollen.