Can You Lose Inner Thigh Fat With Diet & Exercise?

Research reveals that many fitness enthusiasts struggle with losing the extra fat in the inner thigh. According to the National Library of Medicine, an 18% change in body fat in its study group was reported within 12 and 15 weeks of intervention. The thigh fat loss resulted from High-Intensity Intermittent Exercise, including squats, climbs, and stretches.

Even though weight loss seems to be an impossible journey for many people, you can be different. Following the proper exercise routine and diet can give you the body shape or fit you so much desire. Meanwhile, save yourself the disappointment of following guidance from several non-experts on the internet.

The information in this piece was gathered to enlighten readers who have constantly failed to get rid of the extra fats in their thighs. You will get detailed diet and exercise procedures you may need. Pay attention to the expert’s recommendations in this piece to get rid of inner thigh fat.

Effective Ways To Lose Inner Thigh Fat

Combining regular exercise with a nutritious diet is the best way to lose the inner thigh. However, you may not get rapid results if your genetic makeup favors much fat deposition in your inner thigh. Start by quitting a sedentary lifestyle to eliminate inner thigh fat while following the following processes.

1. Eat a Healthy Diet

Follow a healthy diet plan to avoid energy imbalance or burnout due to excessive exercise. Often, dietitians advise their patients to consume more fiber and lean protein food sources. You should also avoid excessive saturated fats but consume more healthy fats like;

• Olive
• Soy
• Sunflower
• Nuts
• Fatty fish
• Coconut oil
• Avocados
• etc. 

However, consult an expert nutritionist for tailored dietary intake that matches your body’s calorie requirement using your Body Mass Index (BMI).

Your healthy diet should be accompanied by hydration to flush out toxins. You can reduce your sugar intake by substituting soda drinks with water. Also, replace plant-based diets with dairy and animal-based foods to reduce the risk of developing cardiovascular-related diseases.

2. Cardio Exercises

Cardio exercises are usually less intense and ideal for losing weight in more fatty parts of the body, such as inner thigh and arm fat. You can also combine regular agility training, like cycling, running, or jumping, with cardio exercises.

During cardio, the body utilizes stored fats, which gradually tone all muscle parts, including the inner thigh. However, it would help if you combine your cardio with strength training exercises for maximum results. Schedule rest days at intervals, which could be once a week.

3. High-Intensity Interval Training

High-Intensity Interval Training, or HIIT, helps strengthen the body’s muscles and boost metabolism. HIIT training is usually intensive, and you experience magnitude change if you exert upto 80% of your energy. You can focus on exercises such as lunges, squats, and leg presses to eliminate your inner thigh fat faster.

As mentioned earlier, you can combine cardio with High-Intensity Interval Training, increasing your versatility. You may also focus mainly on body-weight exercises like pushups and burpees. Ensure you don’t drastically reduce the required calories your body needs daily. You may use a weight loss calculator for accurate calorie measurement.

4. Stretching

Stretching is ideal for every individual whose focus is on the inner thigh. It will help reduce cellulite’s appearance and tone the inner thigh muscle. Even though stretching may not be as effective as HIIT, it will help hasten the result of other forms of exercise. The importance of stretching in enhancing flexible body movement cannot be overemphasized.

Stretching exercise can lengthen your inner thigh muscle and make it appear leaner. It also enhances muscle flexibility by ensuring proper blood flow circulation in the thigh region. Stretching will smoothen the thigh and reduce inflammation or swollen appearance on the skin. This is also a good exercise to combine with cardio for faster results.

Strengthening Exercises For The Inner Thighs

The inner thigh plays a huge role in the strength capacity of the lower body part by determining its stability level. If you are a beginner, you want to start with light exercises before lifting weights. These four exercises below can help get rid of excess fat in the body, whether you are combining it with a burnout workout or not.

1. Squats

The squat is an exercise that doesn’t only target the inner thigh but also the chest, core areas, and legs. You need to widen your hip enough while also engaging your core region. Inhale as you bend your knees, and exhale as you lift your body back up. You may also hold dumbbells in your hands for easier movement or body engagement.

You need to keep your back straight during squats for maximum balance. If you don’t have a dumbbell, place each hand firmly by both sides of your waist for extra support. Repeat the process until you can no longer go further or are instructed by a gym director.

2. Lunges

The lunges effect is usually evident in the inner thigh, outer thigh, glutes, and hamstrings. Before starting, remember that the lunge’s range of motion differs with individuals, depending on your body’s strength. Conversely, a study by the National Library of Medicine revealed that knee and hip extensions during lunges affect an individual’s range of motion.

You must try lunges with both your right and left leg, but it requires starting with one leg first. Firstly widen your leg, then bend your right knee at an angle of 90. Ensure the left knee remains straight, and stay in this position for a few seconds. Then, return the right knee to its initial position, and carry out the same step alternating both legs. 

While one knee is positioned at angle 90, lower your back towards the ground. The leg muscle will control your foot impact, while providing adequate stability on the ground surface. Based on research, the leg muscles, especially the hamstring muscle and glute, work hard in maintaining stability at the front leg.

3. Skaters

Skaters’ body movement is similar to a lunge, except you need to keep one leg diagonally against the other. Then you lean your body forward for a few seconds, keep one leg at diagonal, while bending the second leg at the knee. Push back up into the starting position before continuing with the other leg.

The good thing about skating is that it focuses on the quad on the glutes. You can easily get rid of excess fat from your back and inner thigh through skating. It will also help improve your knee strength and tone your body muscles. The frequent back-and-forth movement of this exercise cardio helps keep the heart pumping effectively.

Tips To Avoid Getting More Inner Thigh Fat

Abnormal fat accumulation under the skin can cause severe health conditions such as Lipoedema, as the Department of Health in Australia describes. Although the situation can be corrected with exercise, avoid fat accumulation in your inner thigh, as its eradication could be time and money-consuming. Below are the best practices you may follow.

• Eat a balanced diet: Maintain a healthy weight by consuming more complex carbohydrates and lean proteins than fatty foods. You may also include fruits and vegetables in your diet plan.
• Stay hydrated: You need enough water to flush out toxins from the body and help address the loss of appetite. People who often lack the desire for food make up for it by eating snacks that contain high amounts of sugar.
• Get adequate rest: Stress can cause a person to consume more calories than usual. During sleep, hormones responsible for controlling hunger and appetite are regulated. This will, in turn, prevent you from gaining extra fats in the inner thigh region.
• Practice sufficient mobility: Consider your walk rate if you live a sedentary lifestyle. Taking regular breaks and moving around is essential, as sitting for a long time can contribute to weight gain.

Conclusion

Combining a healthy diet with regular exercise is the best way to lose inner thigh fat. However, remember that the body response differs, so don’t get too obsessed with losing your inner thigh fat. Execute the proper measures for living a healthy lifestyle, and avoid consuming dangerous drugs that could compromise your body system. If there is no visible change after some months, don’t hesitate to contact a weight loss specialist.

Frequently Asked Question