Eliminating fat from the inner thigh can be a frustrating endeavor. To be able to lose this fat for real, you must combine a consistent healthy diet with an exercise routine. However, it is important to keep in mind that neither diet nor exercise specifically targets the fat located in the thighs. In fact, you should try to reduce overall body fat through healthy eating while shaping and toning your thighs with vigorous exercise.
Part 1 of 4: Eating to Lose Weight
Step 1. Have a good diet
To lose weight, you should get most of your calories from nutrient-dense, low-calorie foods. Don't forget to include foods that have high quality protein (such as lean meat and nuts), fruits, vegetables and complex carbohydrates (including whole wheat breads, pulses and brown rice).
Avoid heavily processed foods whenever possible. Among them are some frozen foods (such as frozen pizza) and pre-prepared foods (including those intended for the microwave). In general, eat fresh food whenever possible, avoiding packaged, bagged and canned foods. These foods are processed and during this process they lose much of their nutritional value
Step 2. Eat small portions throughout the day
By eating several small portions during the day (four or five) instead of three large meals, your metabolism stays high and your appetite is controlled and suppressed, preventing you from overeating.
If you decide to eat more often throughout the day, be sure to eat smaller meals. It's not good to eat large portions more often and end up eating more calories
Step 3. Decrease your intake of saturated fats
This type of fat brings less benefits to the body than unsaturated ones and is usually found in foods of animal origin, such as dairy products and meat, as well as in hydrogenated oils. Many of our favorite desserts are full of saturated fats, so keep your sweets in check.
- Palm and coconut oils contain the most saturated fats, but butter and animal fats like lard and vegetable shortening contain a considerable amount of saturated fat, too. Fish oils, due to the presence of fatty acids, also contain a high percentage of saturated fat, so it's important to read the label to know the nutritional information on purchased foods and reduce portion sizes for foods that are high in saturated fat.
- It's important to realize that you should decrease, not exclude, saturated fat from your diet. Consuming this fat from time to time is okay, especially if it offers other health benefits such as fish and nuts.
Step 4. Leave red meat aside and prefer lean meats
To put it simply, lean meats are sources of protein and have less saturated fat and fewer calories.
- Replace beef and pork with chicken and turkey. Fish is also lower in fat than most red meats and offers additional health benefits. Whenever possible, prefer fresh fish over sardines, tuna or other fish canned in oil.
- Legumes like lentils, chickpeas and beans also have a considerable amount of low-fat protein. These foods provide satiety and still provide the necessary nutrients that cannot be lacking in a low-fat diet to lose weight.
Step 5. Eat plenty of low-fat dairy products
Calcium helps regulate the way fat cells store and process fat, and low-fat dairy products (such as milk and yogurt) can help with weight loss. It is essential to include a good amount of this food in the diet, especially in the case of women, who are more prone to osteoporosis.
- Choose low-fat dairy products instead of completely fat-free ones. Prefer semi-skimmed milk instead of whole or skimmed milk. A low-fat option is usually better than a non-fat dairy product, as these usually contain lots of sugars.
- Include more milk, yogurt, and cottage cheese in your diet. These dairy products have less fat than most hard cheeses, sour cream and butters.
- Men and women between nine and 51 years old should consume about 3 cups of dairy products a day. Two- and three-year-olds need to consume approximately two cups of dairy products a day, while four- to eight-year-olds should consume about 2.5 cups.
Step 6. Decrease your alcohol consumption
Alcohol provides many empty calories that must be cut out of the diet as much as possible in order to lose weight. The body reduces fat burning by up to 75% after a glass and a half of alcohol with the intention of getting rid of its by-products (acetaldehyde and acetate). Therefore, it is very likely that the fats and carbohydrates you eat will be stored.
Even moderate alcohol consumption can increase calories, decrease exercise motivation, and negatively impact sleep. If you prefer to continue drinking, drink in moderation and be sure to spend a few days “dry” too
Step 7. Avoid foods that boycott the diet
While there are some foods that can be forgiven, there are foods and beverages that are likely to completely spoil the regimen. They should be avoided as much as possible. Remove foods that do not contain low calories or health benefits. Drinks like soda, foods like potato chips, and sweetened breakfast cereals should be avoided.
Part 2 of 4: Exercising to Lose Weight
Step 1. Don't believe you can “lose localized fat”
It is not possible to lose weight specifically on the inner thigh. To lose this fat, you're going to have to decrease your total body fat. It's critical to be realistic when it comes to losing weight.
Step 2. Increase cardiovascular exercise
Cardiovascular exercise is a great way to burn fat. To lose body fat overall (and thus burn fat from the inner thighs), you can increase the duration of your cardiovascular workouts or the number of days you do them. Cardiovascular training is very suitable for those who want to lose fat in the inner thigh, as it works the lower limbs most of the time.
- The most popular cardiovascular exercises are those performed on the elliptical trainer, in addition to running, climbing stairs, jumping rope and taking brisk walks.
- Exercise for at least half an hour a day, five days a week, in order to increase fat burning.
- Always consult a doctor before starting an exercise routine to make sure you are fit and healthy for light and moderate workouts.
Step 3. Try interval training
Interval training consists of alternating intense and rigorous activities with periods of lighter activity. For example, you can alternate between walking and running (five minutes each, repeated until you get a total of 30 to 60 minutes), or you can alternate between more moderate and very fast runs. Such types of workouts burn more calories and thus eliminate more fat.
Aim for 30 minutes or more of interval training four to five times a week
Part 3 of 4: Exercising to Tone Your Body
Step 1. Practice wall squats
The wall squat is an isometric exercise that helps to thin the appearance of your thighs.
To do wall squats, place your back against a straight wall and bend your knees at a 45-degree angle. Hold this position for 30 seconds and then get up and rest. Do four sets of 10 reps each
Step 2. Do squats completed with a jump
This exercise is cardiovascular, but it also helps you tone up. The combination of strength and cardiovascular exercise helps you burn more calories while working your thigh muscles.
- Stand with your feet apart and your knees and toes pointed outward. In this position, your hands should reach the ground (like a sitting frog!). Squat down as far as you can, but keep your chest up and your knees in line with your toes.
- Take a leap and rotate your body 90 degrees, bringing your feet together. As you jump, bring your arms above your head to help boost your body.
- On the way back from the jump, do a squat (as deep as you can). Then jump again until you complete the full spin (four jumps make one full spin).
- Repeat as many times as you can in the one minute period. Then rotate to the opposite side.
Step 3. Try squeezing a pillow between your knees
Such exercise can be done in the kitchen without the need for specific equipment. Instead, you only need a kitchen chair and a sofa cushion.
- Sit in a sturdy chair (no casters) and place your feet on the floor, with your knees bent at a 90-degree angle. Place the pillow between your knees and thighs.
- Release the air from your lungs while squeezing the pillow between your knees and thighs. You might imagine that you are trying to pull the padding out of the cushion using force. Hold the compression for a minute and breathe normally during this period.
Step 4. Try ground hip adduction
This works the adductors, a group of muscles that extends along the inner thighs. Such movement increases muscle tone and helps burn the fat layer from this location when combined with regular cardiovascular training.
- Lie down on your side on a flat surface. Legs should be straight and parallel, with one foot over the other. You can bend the arm that is in contact with the floor and place it under your head for support while letting the other arm drop to your side, resting your hand on your hip. Your hips and shoulder should be perpendicular to the floor and your head should be in line with your spine.
- Support the spine by contracting the abdominal muscles and place the lower leg slightly forward. She must be in front of the other. At this point, both legs should be straight, but the foot of the top leg should touch the ground, as well as the other.
- Raise your lower leg. Exhale and gently lift the lower leg until it is above the foot height of the upper leg. Raise your leg until your hips begin to tilt or until you feel tension in your lower back or oblique muscles.
- Inhale and return your leg to the floor at a controlled pace.
- Slowly turn to the other side. Repeat the exercise by lifting the other leg to end the set. Repeat the movement ten times, doing three sets on each side alternately.
Part 4 of 4: Loving your body
Step 1. Be realistic
Realize that you are your worst critic and pay attention to the fat on your inner thigh more than anyone else. Ask yourself, "do my thighs need as much exercise as I think or am I seeing more fat than reality?" Assess if you are not being too critical of your body.
- You can ask a trusted family member or a close friend to make an honest assessment of your inner thigh fat. This person can help you identify if you really need to lose weight and tone your thigh, or if you are being too critical of your own body.
- For a true medical assessment of your body's condition, make an appointment. Your doctor can give you accurate information about the areas where fat is accumulated, can calculate your Body Mass Index (BMI) and understand exactly how your health is.
Step 2. Look on the bright side
Your thighs may be bigger than you'd like, but there are other parts of your body you should be proud of. Don't waste so much time paying attention to "problem areas". Instead, take the time to recognize the features that make you feel beautiful and highlight those parts whenever possible.
Make a list of three attractive parts of your body that make you feel good. You may have strong arms, a flat stomach, straight teeth, or beautiful green eyes. Whichever part of the body you like best, be sure to emphasize this quality
Step 3. Enjoy your body
The body is an incredible machine that stays with us for a lifetime. Paying more attention to his abilities on a day-to-day basis can help. Remember that it is an instrument and not just an ornament. Appreciate the strength of your thighs, which allow you to lift your children or grandchildren, climb a flight of stairs and play hopscotch on the sidewalk.