Getting rid of inner thigh fat can be a tedious job. To successfully lose thigh fat, you must combine a consistent healthy diet with regular exercise. However, it is important to remember that it is not diet or exercise that will only target the fat in the inner thighs. Instead, you need to reduce body fat in general with a healthy diet while simultaneously shaping and strengthening your thighs with proper exercise.
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Part 1 of 4: Eat to Lose Weight
Step 1. Eat fresh food
To lose weight, you should get most of your calorie intake from low-calorie, nutrient-dense food sources. Be sure to include foods such as high-quality protein (including lean meats and beans), fruit, vegetables, and complex carbohydrates (including whole-grain breads, legumes, and brown rice).
Avoid processed foods whenever possible. These processed foods include frozen foods (including frozen pizza) and prepared foods (including microwaveable foods). In general, eat as much fresh food as possible and avoid boxed, bagged, and canned foods if you can. These foods have been processed to replace the nutrients taken in during the process of preserving food
Step 2. Eat small meals throughout the day
Eating small portions (4-5 times) throughout the day instead of eating large meals 3 times a day can help keep your metabolism up and suppress your appetite so you don't overeat.
If you decide to eat more frequently throughout the day, make sure the portions are small. You certainly do not want to eat more often in large portions and get more calorie intake
Step 3. Limit saturated fat intake
Saturated fats are less beneficial for the body than unsaturated fats and are usually found in animal sources such as dairy and meat products, as well as hydrogenated oils. Many of your favorite desserts are high in saturated fat, so make sure you limit your intake of sugary foods.
- Palm oil and coconut oil contain the highest levels of saturated fat, but butter and modified animal fats such as lard and white butter also contain high amounts of saturated fat. Fish oil, for all its healthy omega-3 fatty acid content, also contains a high percentage of saturated fat, so it's important to read the nutrition labels on the foods you buy and limit your portions when eating foods high in saturated fat.
- It's important to note that you should limit saturated fat from your diet, not eliminate it. It's okay to eat foods containing saturated fat once in a while, especially if they provide other health benefits such as fish or nuts.
Step 4. Avoid red meat and opt for lean protein
Lean protein sources have less saturated fat and calories.
- Replace beef and pork with chicken and turkey. Fish is also lower in fat than most red meats and has additional health benefits. If possible, you can choose fresh fish over sardines, tuna, or other types of fish packed in oil.
- Legumes such as lentils, chickpeas, and pinto beans also contain high amounts of low-fat protein. These foods will help you feel full and provide enough nutrition so you don't miss out on essential nutrients when eating low-fat foods for weight loss.
Step 5. Eat lots of low-fat dairy products
Calcium helps regulate fat cell storage and breakdown fat, while low-fat dairy products (such as milk and yogurt) can help with weight loss. Especially for women, who are prone to osteoporosis, it is very important to include dairy products in sufficient quantities in the diet.
- Choose low-fat dairy products over whole-fat or nonfat milk. Consider milk that contains two percent or one percent fat rather than whole-fat or fat-free milk. Low-fat dairy options are often better than nonfat dairy products, which usually contain a lot of sugar.
- Include more milk, yogurt, and cottage cheese in your diet. This dairy source is lower in fat than most hard cheeses, creams, and butters.
- Women and men aged between 9-51 years and over should consume about 750 grams of dairy per day. Children aged 2-3 years should consume about 500 grams of dairy products per day, while children aged 4-8 years should consume about 600 grams of dairy products per day.
Step 6. Limit alcohol intake
Alcohol is a zero-calorie source that needs to be eliminated from the diet as much as possible to lose weight. The body reduces fat burning by almost 75 percent after consuming one and a half glasses of alcohol to eliminate the by-products of alcohol (acetaldehyde and acetate).. Thus, the fat and carbohydrates you eat are more likely to be stored as fat.
Even moderate alcohol consumption can increase the number of calories you consume, decrease your motivation to exercise, and negatively affect sleep. If you choose to drink alcohol, don't drink to excess and be sure to have a schedule of “no alcohol days” too
Step 7. Avoid diet-disrupting foods and drinks
While forgivable, there are certain foods and drinks that may interfere with a diet. This should be avoided as much as possible. Avoid zero calorie and no nutritional benefits from your diet. Drinks like soda and foods like frozen French fries and sugary breakfast cereals should be avoided.
Part 2 of 4: Exercise for Weight Loss
Step 1. Don't try to “reduce a certain part
It's impossible to get rid of fat only in the inner thighs. To get rid of this fat, you need to reduce all body fat. It's important to be realistic about what you expect from fat loss.
Step 2. Increase your cardio
Cardiovascular exercise is a good way to burn fat. In order to lose overall body fat (and also lose fat in the inner thighs), you should increase the time of cardiovascular exercise or increase the number of days of cardiovascular exercise. Cardiovascular exercise is great for helping lose thigh fat because most cardio exercises work the lower body.
- Popular cardio exercises that you can try are elliptical training (exercise using an elliptical trainer), running, climbing stairs, jumping rope, and brisk walking.
- Exercise at least half an hour a day, 5 days a week, to increase fat burning.
- Always check with your doctor before starting an exercise routine to make sure you are healthy enough for moderate to vigorous exercise.
Step 3. Try a break workout
Interval sports include strenuous activities with light activities that are carried out alternately. For example, you could alternate walking and running (each activity lasts 5 minutes, repeated for 30-60 minutes) or you could alternate short distance and long distance running. Doing interval training will burn more calories and, therefore, will burn more fat.
Do intermittent exercise for 30 minutes or more, 4-5 times a week
Part 3 of 4: Exercise to Strengthen the Body
Step 1. Do the squat against the wall
The wall squat is an isometric exercise that will make your thighs appear slimmer.
To do the wall squat, place your back against a flat wall and bend your knees at a 45-degree angle. Hold this position for 30 seconds, then stand up and rest. Do it in 4 sets, each set consists of 10 repetitions
Step 2. Do the frog exercise around the room
This exercise is a combination of cardio with strengthening exercises. The combination of strengthening and cardio will help burn key calories while targeting the inner thigh muscles.
- Stand with your feet wide apart and your knees and toes pointing outward. In this position, your hands should touch the floor (imagine a sitting frog!). Squat as low as possible, but keep your chest straight and make sure your knees are in line with your toes.
- Jump and turn your body a quarter turn while bringing your legs together. As you jump, swing your arms above your head to help move your body.
- Land in a squat position (squat position should be as low as possible). And jump again until you can complete one full lap (4 jumps make one full turn).
- Repeat as many times as possible for 1 minute. Then, repeat while rotating in the opposite direction.
Step 3. Try the exercise of squeezing the seat cushion
This exercise can be done in the kitchen without special exercise equipment; instead, this exercise only requires a kitchen chair and cushions from the living room couch.
- Sit in a firm chair (a chair that doesn't have wheels) and keep your feet parallel to the floor with your knees bent at a right angle (90 degrees). Place a pillow between your knees and thighs.
- Exhale as you squeeze the pillow between your thighs. You should imagine that you are squeezing the contents of the pillow to get it out. Hold this squeeze for one minute and breathe normally as you perform this movement.
Step 4. Try an oblique hip adduction
This exercise targets the adductor, the group of muscles located on the inside of the leg. Doing this exercise will help increase muscle tension and will help burn the fat layer on your inner thighs when combined with regular cardio.
- Lie on your side. Legs should be straight with one leg resting on top of the other. You can bend your forearm and place it under your head for support, while the other arm is at your side, so that your hands are above your upper hips. The hips and shoulders should be perpendicular to the floor and the head should be in a straight line with the spine.
- Support your spine by tensing your abdominal muscles and positioning your lower legs forward. The lower leg is in front of the upper leg. At this stage, both legs should be straight, but the foot of the upper leg should touch the floor so that both feet are on the floor.
- Lift your upper leg off the floor. Exhale and slowly lift the lower leg so that it is above the foot of the upper leg. Lift your legs up until your hips are tilted or until you feel tension in your lower back or oblique muscles.
- Inhale and return your leg to the floor in a controlled manner.
- Roll slowly so that you are on the opposite side. Repeat this exercise, stretching one leg, to complete a set of movements. Repeat the leg lift 10 times; do 3 sets for each side, alternately.
Part 4 of 4: Loving Your Body
Step 1. Be realistic
Realize that you are probably the worst critic yourself and you pay attention to inner thigh fat more than anyone else. Ask yourself: do my thighs need to be reduced in fat like other people do, or do I see more inner thigh fat than I actually have? Evaluate whether you are over-criticizing your body.
- You need to ask a trusted family member or close friend to get an honest assessment of your inner thigh fat. He or she can help you identify if this is an area that needs to be streamlined and strengthened or if you are simply overestimating your body.
- To get a proper medical evaluation of your body condition, visit a doctor. Doctors can provide accurate information about fat parts of the body and can help calculate Body Mass Index (BMI) and understand what it means.
Step 2. Look for the positive side
Even if your thighs have more fat than you'd like, there are other parts of your body that should be a source of pride. Don't spend time concentrating on the "problem areas." Instead, make sure you spend time identifying the parts of your body that make you feel great and highlighting these parts whenever possible.
Name three body parts that interest you and make you feel good. You may have strong arms, a flat stomach, neat teeth, or sparkling green eyes. Whatever body part you like the most, be sure to highlight it
Step 3. Respect the body
Your body is an amazing machine that carries you through everyday life. This can help you pay more attention to what your body can do on a daily basis. Remember, the body is an instrument, not an ornament. Appreciate that your strong thighs allow you to lift your child or grandchild, climb stairs, and play together in the yard.
