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Home Lifestyle How to Lose Inner Thigh Fat: 7 Tips You Should Try Now

How to Lose Inner Thigh Fat: 7 Tips You Should Try Now

How to lose inner thigh fat

Losing weight on your legs can be challenging due to genetics, age, gender, and current diet, but there are ways to reach your goals. 

There are certain techniques you should follow to lose body fat and tone your body overall. Some people like to eat low-carb foods, while others increase their electrolyte intake. Finding a routine that works for you is key to achieving safe weight loss. 

Now, you might feel tempted to look online for guidance. Several fitness programs offer damaging advice when it comes to body weight. This is why you need an effective routine that helps you lose fat safely and reach your goals with quick success.

In this article, you’ll discover 7 ways to lose inner thigh fat.

How to Lose Inner Thigh Fat: Follow These 7 Tips

There are many effective ways you can lose stubborn weight around your inner thighs. Building good habits throughout the day will help you achieve your long-term goals. Remember that losing weight takes time and won’t happen with a click of your fingers. 

Here are 7 tips for losing inner thigh fat: 

#1 Be on a calorie deficit 

You should consume fewer calories to lose weight. 

This means reducing your daily calorie intake when encouraging the body to burn fat for energy. Some people cut 500–700 calories from their meals when losing fat. For example, if you eat 2,000 calories to maintain your weight, you’ll eat 1,500 on a diet.

Consider trying the keto diet to eliminate stored fat. This diet requires the consumption of low-carb foods to induce ketosis – a metabolic state that burns fat instead of hidden glycogen. You’ll see noticeable results quickly due to reduced fat accumulation. 

#2 Consume more protein

Protein is an important nutrient for burning body fat. Eating protein-rich foods will fill your stomach, leading to fewer hunger cravings. Of course, the less you eat throughout the day, the less likely you’ll binge eat or consume junk foods that promote weight gain.

Some great high-protein foods comprise salmon, chicken breast, oysters, lean beef, cottage cheese, whole eggs, peanut butter, lentils, and tree nuts. You can easily incorporate these foods into your breakfast, lunch, and delicious dinner meals. 

The daily recommendation for protein is 50–80 grams. People who want to build muscle need more to support strong muscle growth. This is because protein fuels your body with amino acids – essential building blocks that repair and maintain muscle tissue

#3 Include more dietary fiber in your diet 

Dietary fiber is another great nutrient that supports fat loss. 

Consuming at least 25–30 grams of fiber a day can reduce your appetite. This is because soluble fiber turns into a gel-like substance in the gut. Of course, your digestive system will take more time to digest this nutrient and feel hungry again after meals. 

For people struggling to eat fiber-rich foods, consider getting the ColonBroom supplements. Adding these powder sachets to water every day may increase your metabolism, reduce bloating, improve digestive health, and restrain hunger cravings. 

ColonBroom specifically contains psyllium husk – a type of dietary fiber that reduces the risk of heart disease. Consuming these strawberry-flavored supplements is great for supporting fat loss, but they’re also great for improving your long-term health. 

#4 Avoid processed foods

Eating junk food will only slow down your weight loss results. This is because processed food contains added sugars and saturated fats. Studies show that eating unhealthy meals can increase fat accumulation and add more stubborn fat to your inner thighs. 

You should aim to eat nutrient-dense foods on a diet. Some of these may be green vegetables like spinach, kale, broccoli, and lettuce. Consuming fruits will also support fat loss, so opt for natural versions, including berries, apples, watermelon, and oranges. 

#5 Stay active 

You can’t lose weight without being regularly active. Getting enough exercise encourages your body to burn calories, leading to better weight loss. Simple things like morning walks, long-distance runs, jogging sessions, and strength training can help. 

#6 Reduce your stress levels

Not many people know that stress contributes to your weight. A study found that high stress levels encourage more binge eating episodes. You could find ways to calm your thoughts, like going for a walk, practicing meditation, and trying breathing techniques. 

Being stressed constantly may also increase the risk of heart disease, high blood pressure, diabetes, and stroke. This is because your body releases cortisol – a stress hormone that boosts glucose in your blood as a response to adverse mood changes. 

Drink enough water


#7 Drink enough water

Drinking lots of water each day can help you lose fat on your inner thighs.

The research found that increased hydration boosts your metabolism. A faster metabolism burns more calories throughout the day for energy. Being hydrated is also great for replacing lost water during sweaty workouts and regular physical activity at home. 

Men need around 12 cups of water a day, and women need 9 cups. If you don’t like plain beverages, consider drinking lime water for better enjoyment. Lime or lemons have been known to reduce triglycerides – a type of fat that accumulates in your bloodstream. 

What Causes Inner Thigh Fat?

Eating too many calories and not getting enough exercise may cause inner thigh fat. This is because your body cannot sustain a high calorie intake. Genetics, age, and hormones are other factors that might build thigh fat fast in certain people.

There are many reasons why someone might experience weight gain. Consuming the wrong food, especially sugar-based meals, can increase excess fat. The same goes for fatty foods that stop your body from burning calories efficiently throughout the day.

A lack of exercise will also slow the fat-burning process. Your body isn’t getting the exercise it needs to eliminate unnecessary fat stores. Therefore, when you eat more, those calories will be stored around your inner thighs, face, arms, and stomach.

Just remember that everyone is different when it comes to fat gain. Genetics plays a huge role in body fat distribution, as people can have a slower metabolic rate. Making simple changes, like performing cardio exercises and eating lean protein, can solve this.

Exercises for Inner Thigh Fat

Certain exercises can tone your legs and reduce the appearance of fat. Building more muscle naturally shrinks subcutaneous fat around your legs. Just be aware that these exercises don’t burn fat directly or act as a spot-reducing method for losing weight. 

Keep reading to find 6 exercises for toning your inner thighs: 

Lateral lunge

#1 Lateral lunge

Lateral lunges are great for working your inner thigh muscles. 

Start by standing with your feet hip-width apart on a flat surface. Take a big step to the right with your leg, bend your right knee, and push your hips back. Your knee should be bent 90 degrees at this point, so hold the position for 2 seconds before standing straight. 

Do at least 10–12 reps on the same leg before switching to the other side.

#2 Single-leg deadlift

A single-leg deadlift is one of the best inner thigh exercises.

Stand straight while facing forward. Focus on your left leg and give a slight bend to the knee. Now, slowly drive your right leg back while leaning forward with your hips. Your right leg should extend straight behind you until your body forms a “T” shape. 

Always maintain the soft bend in your other leg. Hold the position for 3–5 seconds before returning to the starting position. You can do this movement a few times on each leg, but make sure to leave at least 30 seconds between each full set. 

#3 Reverse lunge

The reverse lunge is an intense exercise that targets all thigh muscles.

Stand upright with the dumbbells hanging by your hips. Take a large step back with your right foot while slowly lowering your hips toward the floor. Your front leg (left) should be parallel to the floor, and your right knee should be at a 90-degree angle. 

Once you’re in this lunge position, hold it for 2–3 seconds and push yourself back up. Repeat with the other leg for your desired number of reps. 

#4 Jumping jacks

Jumping jacks can help you lose more inner thigh fat by burning calories. 

Stand up straight with your feet together and hands by your hips. Jump your feet sideways, so they’re outside of your hips. During this action, swing your arms above your head to create a star shape. You should be moving your legs and arms simultaneously. 

Reverse this movement by lowering your arms and pulling your feet back together again. Aim to repeat jumping jacks continuously for 30–60 seconds. Never forget to maintain a straight posture, and don’t slouch when you move your arms.

#5 Squats

Squats are important for stretching your inner thighs.

Stand in an upright position with your feet a little wider than your hips. Push your hips back slowly as you bend your knees and squat down. You should be sitting in a squat position while your toes and heels rest flat on the ground.

Keep your chest up and shoulders back during this movement. When your knees are bent at a 90-degree angle, hold the squat for 2 seconds before returning to the starting position. Aim to squat at least 8–12 times before taking a short break. 

#6 Step-ups

Step-ups are key to burning calories and losing excess fat.

Start by standing tall with a pair of dumbbells by your sides. Place your right foot on a dedicated bench, making sure your ankle, hip, and knee are 90 degrees. Keep your chest upright, shoulders back, and push your body up using the right leg.

Once your right leg is straight, pause for 2–3 seconds before lowering your body back down under steady control. Make sure to perform the same number of reps on each leg.

How to Lose Thigh Fat for Men?

You need to change your diet and exercise regularly to lose thigh fat. Avoid processed foods that contain saturated fats and added sugar. Consider going for longer running sessions or simple morning walks to burn more calories. 

Men don’t need to do anything too different when losing thigh fat. The same rule applies to fat loss, which includes eating fewer calories, exercising regularly, and building lean muscle. You could also gain inner thigh muscle to reduce the appearance of fat.

However, studies have proven that men need to eat more to sustain their weight. This means you may need to remove 600–800 calories from your diet. Women usually store fat on their hips, while men typically have thigh and belly fat due to high-calorie diets.

A Word From a Nutritionist

Losing weight on your inner thighs won’t be straightforward. You need to make certain changes when encouraging the body to burn more fat. Some habits comprise staying active, reducing your calorie intake, drinking water, and eating more protein-rich foods.

Some people enjoy daily walks or short runs to tone their legs. A study found that running tones our thighs, calves, and shins. This means you don’t have to perform strength training at the gym, although it’s still recommended for your whole body. 

Just remember that you can’t spot reduce inner thigh fat. You can only lose the overall body fat percentage to see results. This can be frustrating when your thighs don’t look different after a few weeks, but you need to give the weight loss process some time. 

For those who have health problems, consult with your doctor before losing weight. A medical professional can detail suitable programs that suit your personal needs. It’s better to be safe to avoid damaging your body or causing more complications.


So, how can you lose inner thigh fat?

Consuming fewer calories, performing cardio-based exercises, and drinking enough water are the most popular ways to lose weight. You need to make these healthy lifestyle changes to see noticeable results and reduce that stubborn thigh fat.

Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

How to lose inner thigh fat

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