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How To Get Rid Of Inner Thigh Fat?


The fat that forms around the thigh area between your knee and your hip is said to be thigh fat.

Nevertheless, numerous factors could contribute to thigh fat, including estrogen (in women), prolonged sitting, and even the foods you eat.

Your inner thighs are one of the most difficult parts of your body to lose fat from. Fat accumulation frequently occurs in the inner thighs.

Genetic factors, hormone imbalances, or lifestyle habits like spending a lot of time sitting still may all play a role in this.

In addition to dieting and exercise, there are numerous ways to address the issue of excess fat in this area.

If diet and exercise do not suffice on their own, some supplements might also be helpful.

Simple Strategies To Reduce Thigh Fat

  1. Adjust Your Diet

    You should consume fewer calories each day than your body expends if you want to lose inner thigh fat.

    Reduce your calorie intake by 500 calories after using a calorie counter to evaluate how many calories you must consume to maintain your ideal weight.

    You should be able to lose one pound per week by doing this.

    • Increase your soluble fiber intake by eating more oats, fruits, and vegetables

      You should include fiber in everything you consume. Considerable levels of water-soluble fiber may be found in foods like oats, fruit, and vegetables, which[1] are all sources of soluble fiber.

      To reduce abdominal fat, double your soluble fiber consumption.

      The reason for this is that soluble fiber cleanses your body from the inside, lowering your cholesterol and keeping you healthy.

      Doing this would also help with the elimination of inner thigh fat.

    • Reduce your use of refined carbs like white bread and pasta, elevated dairy alternatives like cheeses, and drinks and snacks with artificial sweeteners like Coca-Cola and similar products.

      You might lose fat from your inner thighs and abdomen by changing your diet and consuming fewer of these foods.

      Even though it might[2]be difficult to stop these ingrained harmful habits, we should do all in our power to do so.

    • Increase your consumption of lean meats and eggs, as well as poultry

      Your body requires protein, which also helps to keep your testosterone levels healthy and constant, preventing you from gaining more weight.

      The inner thighs would[3] also benefit from weight loss from this.

      All body tissues are built on a foundation of protein, which also helps to maintain a healthy hormonal and metabolic balance.

      Your body should be able to metabolize the protein it gets from foods like meat, fish, and eggs if you want to reduce inner thigh fat.

      These foods could be used to replace meals as well.

    • Alcohol consumption regularly

      For a short period, liquor could[4]certainly assist in burning calories around the thighs, but after quitting, the immediate boost wears off and you begin to feel more hungry.

      In an attempt to lessen inner thigh fat, limit your alcohol consumption. Beer or wine in moderation is permitted, but not in excess.

  2. Exercise Frequently

    On the other hand, muscle tissue may be broken down with a quick, intense workout. For fat loss and thigh muscle toning, try some simple exercises.

    • Lunges

      Exercises like lunges, which help you move your legs straight ahead and backward, are very practical.

      Your stomach will be tucked in as you stand straight. Pose as though you are taking a step forward, and then lower yourself completely to the ground so that your knee is touching the floor.

      Continually maintain that position before returning to the starting point. Apply the same technique to the other leg now.

      You may burn more calories if your breathing matches the motion of your body as a whole.

      A resistance band could be used as well to intensify the exercise and increase calorie burning.

    • Squats

      Squats are indeed a better exercise for your hamstrings, ankles, and buttocks in addition to your back muscles.

      Simply stand straight and create a space between your legs.

      Try to maintain your balance while standing with your feet apart while sitting down as though you were doing so on an invisible seat.

      Your entire body weight should[5]be supported by your feet.

      Most of the time, individuals may be using a resistance band to make sure they don’t bend too far or keep their feet apart.

      Keeping your weight on your feet and tightening your abdominal muscles are the next steps after this.

    • Supine Inner Thigh Lift

      You could work on your thighs and also your abs with the help of this very efficient exercise, which may also significantly improve the circulation of blood in your upper body.

      You simply need to lay flat on your back while lifting your feet directly above your head.

      If you need assistance and are unable to do it alone, you could lean against a wall while maintaining your footing.

      Now shift it to one side, then the other. Start by shifting the right leg to the right and the left leg to the right.

      Keep it still for only a few seconds, Afterward, move your right leg to the left before moving your left leg.

      You should primarily concentrate on your inner thighs with the help of this movement.

    • Interval Training

      Interval training could be used to intensify your preferred cardio exercises.

      Every few minutes, you switch between high and low intensities rather than maintaining a mild to moderate pace throughout the session.

      More quickly than with even-pace workouts, improving conditioning is aided by repeatedly raising and rapidly lowering your heart rate.

      4 to 5 days a week, try to squeeze in at least half an hour of interval training.

  3. Significantly Reducing Stress Levels

    It is common knowledge that ongoing stress causes a host of health problems, including uncontrollable weight gain along with increased inner thigh fat.

    Furthermore, stress depletes motivation and energy, which[6]is a major factor in why so many of us eventually give up on the idea of achieving our fitness goals.

    Additionally, being under a lot of stress makes it more likely that you would revert to emotional eating and throws all of your newly formed healthy eating habits out of order.

    So, incorporate stress-relieving activities into your daily life, whether it be yoga, meditation, or any other form.

  4. Get Adequate, Quality Sleep

    Anyone looking to shed extra pounds should start with this rule.

    Your energy levels decline when you are sleep deprived, which[7]also causes binge eating, unbalanced nutrition, high-stress levels, and health problems.

    It also causes you to gain a lot of fat around your thigh area. Every night, make a concerted effort to get 7-8 hours of sleep. Sleeping in a room that is cool and dark is also crucial.

  5. Drink More Water

    Sugary beverages, rather than unhealthy snacks or desserts, are the main enemy of the majority of diets.

    Fruit juice, soda, and other sweetened drinks add calories to your body without adding any extra nutrition.

    Therefore, consume a lot of water. Instead, get sufficient, high-quality rest.

    You’ll stay hydrated by drinking water, which is essential for your body’s ability to burn fat while you gain muscle.

    It may[8]also enable you to eat less over an extended period.

The Conclusion

We are severely constrained in how much we could change the shape of our bodies by the genetic cards we are dealt at birth.

Although some of us simply aren’t meant to have thigh gaps, that doesn’t mean we couldn’t alter any aspect of our appearance.

We could have gorgeous, strong legs of all different sizes and shapes by using strength training to sculpt our muscles and HIIT and cardio to maintain our leanness.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
  1. Xiaoyan Cui,Zhongyong Gou,Zongyong Jiang,et al. Dietary fiber modulates abdominal fat deposition associated with cecal microbiota and metabolites in yellow chickens Poult Sci. 2022 Apr; 101(4): 101721.Published online 2022 Jan 13. doi: 10.1016/j.psj.2022.101721
  2. Qing Yang Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings Yale J Biol Med. 2010 Jun; 83(2): 101–108.Published online 2010 Jun.
  3. Heather J Leidy,Peter M Clifton,Arne Astrup,et al. The role of protein in weight loss and maintenance Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. Available from:https://pubmed.ncbi.nlm.nih.gov/25926512/
  4. M Cigolini,G Targher, I A Bergamo Andreis,et al. Moderate alcohol consumption and its relation to visceral fat and plasma androgens in healthy women Int J Obes Relat Metab Disord. 1996 Mar;20(3):206-12. Available from:https://pubmed.ncbi.nlm.nih.gov/8653140/
  5. Silvio Lorenzetti,Mira Ostermann,Fabian Zeidler,et al. How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading BMC Sports Sci Med Rehabil. 2018; 10: 14.Published online 2018 Jul 17. doi: 10.1186/s13102-018-0103-7
  6. Carrie J. Donoho,Marc J. Weigensberg,B. Adar Emken,et al. Stress and abdominal Fat: Preliminary Evidence of Moderation by the Cortisol awakening Response in Hispanic Peripubertal Girls Obesity (Silver Spring). 2011 May; 19(5): 946–952.
    Published online 2010 Dec 2. doi: 10.1038/oby.2010.287
  7. Molecular ties between lack of sleep and weight gain March 22, 2016 Available from:https://www.nih.gov/news-events/nih-research-matters/molecular-ties-between-lack-sleep-weight-gain
  8. Simon N. Thornton Increased Hydration Can Be Associated with Weight Loss Front Nutr. 2016; 3: 18.Published online 2016 Jun 10. doi: 10.3389/fnut.2016.00018

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