How To Lose Inner Thigh Fat – Plus What Not To Do

lose weight

Losing inner thigh fat may seem like quite a challenge, but it doesn’t have to be. You have to know how to approach this goal with the right mindset if you don’t want to waste time and struggle, but it’s completely achievable.

All you need is someone to show you the ropes and explain what to do (and what not to do) to lose your inner thigh fat in the fastest and most efficient way possible. And that’s exactly why we’re here!

We compiled a list of 5 essential tips for everyone who’s trying to lose inner thigh fat fast. But, that’s not all! We also provide you with a list of things you should not do when tackling this challenge. So, all that’s left is for you to start reading and losing inner thigh fat like a pro ASAP!


5 Tips on How To Lose Inner Thigh Fat Fast

1. Modify Your Diet


Reducing the number of calories you consume each day will help you reduce inner thigh fat since consuming too many calories might cause fat to accumulate.

The amount of calories in one pound of fat is around 3,500. Therefore, consuming only 500 fewer calories per day can help you consume 3,500 fewer calories per week and lose between 1 and 2 pounds each week.

Other crucial dietary adjustments to reduce inner thigh fat include consuming fewer processed foods and salt, as well as:

  • Switching to complex carbs from white starches
  • Eliminating sugary beverages
  • Eating lean protein and drinking more water
  • Putting veggies on your plate in the middle
  • Eating fruit to sate your sweet tooth

Your body needs protein, which also aids in maintaining high testosterone levels and helps you avoid putting on additional weight. The fat in the inner thighs would also be reduced as a result of this.

The primary component of all bodily tissues, protein also aids in the regulation of hormones and metabolism. Since your body craves and requires protein, it will naturally accept its sources—such as meat, fish, and eggs—for bait or as a meal substitute if you want to lose weight in your inner thighs.

2. Include Cardio and Strength Training

Strength Training

The next tip on how to lose inner thigh fat refers to doing the right exercises. To lose weight, there are two main types of exercises:

  • Aerobic—Exercise that is done for extended periods of time and that raises your heart rate, such as jogging, walking, or bicycling
  • Anaerobic—Shorter-duration bouts of activity, such as strength training or high-intensity interval training (HIIT)

Doing both aerobic and strength training at the same time can help you achieve the best results. After 10 months of aerobic exercise, one research indicated that both men and women significantly lost weight.

In other studies, anaerobic activities like HIIT have also been shown to be useful for fat reduction.

Additionally, exercise assists you in burning calories right away, but strength training encourages your body to keep burning calories all day long.

Therefore, a general recommendation is to work out 4–5 days a week, including both cardio and weight training, to notice improvements.

3. Focus on High-Intensity Interval Training

HIIT training

High-intensity interval training, or HIIT, is one of the best methods for boosting metabolism, burning fat, and developing strength. Not only does it burn a lot of calories, but it also positively modifies your insulin response, which affects your metabolism as a whole.

Although HIIT allows for some variation, it ultimately entails alternating bursts of high-intensity exercise with periods of recovery-intensity activity.

The increased metabolism it provides may be the biggest benefit when it comes to HIIT. When you challenge yourself during HIIT exercises, you’ll continue to burn fat and calories more quickly for at least 24 hours (if you do it right). The diversity that HIIT exercises provide is another one of its benefits.

Go for resistance-based workouts during your work intervals, such as weighted lunges and kettlebell swings, or alternate bodyweight activities like burpees and pushups with aerobic recovery intervals.

You can even go for an all-cardio HIIT workout, but if your objective is to alter your body mass and develop a slimmer thigh, weighted strength exercises are definitely the best option.

4. Steer Clear of Sugar and Alcohol


You can lose belly fat and inner thigh fat by improving your diet and consuming fewer unhealthy food items. Consuming too much sugar will cause you to store more fat. Over time, eating additional carbs such as desserts, chips, noodles, and similar might result in weight gain.

Reduce your use of sugar, processed meals, white bread, and other foods since they contain dangerous compounds that might cause weight gain over time. It’s very important to stay away from these foods if you wish to minimize inner thigh fat.

Replace them with wholesome substitutes instead and try to stay consistent with your diet if you want to see results sooner rather than later.

Alcohol can, for a while, aid in thigh fat loss, but after several weeks of abstinence, the initial boost wears off and you begin to feel more hungry. In order to minimize inner thigh fat, limit your alcohol consumption.

If you don’t want to cut alcohol off completely, you don’t have to. You can drink a glass of wine or have a beer from time to time, but remember—everything in moderation.

5. Stay Hydrated

Stay Hydrated

Water has a variety of purposes in our bodies, including regulating body temperature, lubricating muscles and joints, and delivering nutrients to cells.

Every day, drinking a lot of water keeps us healthy and aids in the removal of toxins from our systems. Consume a minimum of 2.5-3 liters of water daily if you wish to minimize inner thigh fat. When you are thirsty, your body begins to burn fat.

For a healthy lifestyle, the significance of drinking adequate amounts of water cannot be stressed enough. Water is crucial for your digestive system, but that’s not all. It also helps you feel energized and refreshed throughout the day by cleansing and flushing out toxins from your body.

What Not To Do When Trying To Lose Inner Thigh Fat

1. Don’t Do Thigh Bulking Exercises

Bulking Exercises

Working to significantly improve leg muscle growth will undoubtedly make your legs seem bigger, which isn’t what you want (particularly if you don’t reduce fat). While lifting big weights to bulk up your legs is perfectly fine, doing so won’t help you lose inner thigh fat.

If you don’t want your thighs to become larger, you should stay away from activities like squats, lunges, weighted leg machines, and CrossFit. Inner thigh fat is not exactly eliminated by resistance exercise. Your body will get more toned, and resistance training will hasten your weight loss.

You won’t become skinny fat upon losing weight if you engage in the proper type of resistance exercise, which keeps you lean and fit without packing on too much muscular tissue. Resistance exercise of any kind is beneficial.

But you need to be cautious with the activities you choose if you’re afraid that resistance training will make your legs bigger or if you’re attempting to make your legs smaller.

2. Don’t Stress

Don’t Stress

Stress and worry are the underlying causes of various illnesses and health issues. Therefore, we should make every effort to avoid it. And if we are unable to regulate it, we should seek medical assistance as soon as possible.

Talking to a professional can do wonders and help you overcome a number of issues, some of which you perhaps weren’t even aware of having. If you struggle with stress, anxiety, depression, or anything else, make sure you book an appointment with someone or talk it out with a loved one.

3. Don’t Overwork Yourself


The last thing you should remember not to do is overwork yourself. Although being consistent and determined will help you achieve the goals you set, that doesn’t mean you should try to do everything at once.

It can result in you injuring yourself, having sore muscles that stop you from exercising, putting a lot of unnecessary stress and anxiety on yourself, and more inconveniences. You should set realistic goals and make a schedule that will allow for rest days. That way, you will honor your body and yourself and be able to accomplish everything slowly but surely.


Although losing weight takes some time and effort, it’s not as difficult to do it once you know exactly what to do. That is why it’s important that you follow the tips that we provided if you wish to cut your work in half and start working on your goal as soon as possible.

Luckily, we explained everything above, so you can learn all there is to know about losing inner thigh fat in less than 10 minutes!

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