Nowadays, getting rid of fat on thighs doesn’t mean torture it means using some old-fashioned remedies plus biologically sound exercises. Here are some tips to help you burn fat on your inner thighs.
Why is Inner Thigh Fat Hard to Lose?
The outer area of the thighs is referred to as the “pear” shape. This shape is easy on your body and does not have a lot of muscle that can be used to burn fat. However, inner thigh fat is different from outer thigh fat because it is situated in a very tight space and cannot be seen outside. Also, inner thigh fat burns more calories than outer thigh fat; this is why it sticks around for a long time and is very hard to lose.
What Causes Inner Thigh Fat?
There are different reasons for excess fat on inner thighs, including genetics, aging, gender, ethnicity, weight gain, and diet. Your metabolism, for example, slows down as you become older. This slows down the burning of stored fat in your body. When this happens, you are more likely to store fat around your hips and thighs.
Women are more likely to have excess inner thigh fat due to the hormones progesterone and estrogen, both of which increase during pregnancy and menopause, leading women to carry more fat on their hips and thighs than men do.
How to Lose Inner Thigh Fat: 8 Simple Steps
Step 1: Eat More Soluble Fiber Like Oats, Fruit, and Vegetables
Whatever you eat should have fiber. Soluble fibers include the following: oat, fruit, and vegetables, which contain a large amount of water-soluble fiber. To reduce belly fat, consume more soluble fiber. That’s because soluble fiber helps in decreasing your cholesterol levels and helps you to stay healthy by flushing out your body from the inside. This would help you to eliminate inner thigh fat as well.
Step 2: Reduce Your Intake of Sugary Foods and Drinks Like Cola etc., Alcohol, Processed Carbs (White Bread, Pasta), and High-Fat Dairy Foods (like cheese)
Improving your diet by reducing your intake of these foods would help you to reduce belly fat as well as inner thigh fat. But because it is not easy, we should try our best to give up these harmful habits that we have been taking for a long time.
Step 3: Eat more Protein Like Chicken, Lean Fish, and Eggs
Protein is important for your body and also helps in keeping elevated levels of testosterone, and prevents you from gaining extra weight. This would be helpful in reducing fat around the inner thighs as well.
A little more about protein: Protein is the building block of all body tissues and helps in keeping your hormones and metabolism in check. Since your body needs and likes to use protein, it cannot help but accept its source, e.g., meat, fish, eggs – which you can also see at the local Indian grocery store – for bait or as a meal replacement if you want to reduce inner thighs fat.
Step 4: Reduce Daily Intake of Alcohol
Alcohol for some time can help burn fat around thighs, but after a few weeks of quitting, the initial boost gets exhausted, and you start feeling hungrier. So to reduce inner thigh fat, don’t drink too much alcohol. A small amount of wine or beer is allowed, but not more than that.
Step 5: Maintain Correct Body Weight
Maintaining the correct bodyweight helps you to keep extra weight off for a long time. The extra weight that you keep off is stored in your body muscles and helps to reduce fat around thighs.
Step 6: Take up a Regular Physical Activity That Can Burn Body Fat, Including Thighs
Regular physical activity would burn body fat around thighs as well as belly. You can take up jogging, running, swimming, or cycling to reduce inner thigh fat. Eat plenty of organic veggies and increase your intake of healthy fats like olive oil, fish oil, flaxseed oil, and others.
Whatever you eat should have healthy fats. Healthy fats are those foods that contain a mix of unsaturated and saturated fatty acids. Unsaturated fatty acids are essential for good health. These include olive oil, fish oil, flaxseed oil, etc., which contain many unsaturated fatty acids. Consuming these types of fats would help your body reduce inner thigh fat as well – because you can see that these foods do not lead to weight gain – they increase the metabolism and burn fat in our body.
Step 7: Keep away From Daily Stress and Anxiety at all Costs
We all know that stress and anxiety is the root cause of all diseases and health problems. So we should try our best to keep away from it. And if we can’t control it, we should see a doctor as soon as possible for help.
Step 8: Drink Enough Water for a Healthy Life
Water has many functions in our body, such as it regulates body temperature, lubricates joints & muscles, transports nutrients to cells, etc. Drinking a large amount of water every day helps to remove toxins from our bodies and keeps us healthy. So if you want to reduce inner thigh fat, drink at least 3 liters of water every day.
See more: 12 Exercises to Lose Thigh Fat
How to Burn Inner Thigh Fat
As you know how to reduce inner thigh fat, you should also know how to burn it. So here are some tips for burning inner thigh fat:
Lessen the Intake of Carbohydrates and Sugar
Do not eat too much sugar; it will increase your fat storage. Other carbohydrates like sweets, chips, noodles, etc., can lead to weight gain over time. Eat less sugar, processed foods, white bread, etc., as these foods contain harmful chemicals that would result in weight gain over time. So if you want to reduce inner thigh fat, then avoid these types of food items. Replace them with healthy alternatives.
Reducing the intake of carbs and sugar can be beneficial in weight loss, not only in inner thigh fat. Focus on a balanced diet and eat more protein and fibers, like beans, lentils, and nuts, which can help regulate blood sugar levels. Learn more about losing belly fat in 3 days.
Consume more Proteins Like Eggs, Chicken, Fish, or Yogurt
Consuming more proteins would help you in losing belly fat as well as inner thigh fat. The reason is that weight loss begins in the kitchen – by eating natural, wholesome foods instead of junk food. Protein helps build muscle and boosts metabolism. When you want to eat higher calories, then you should include more proteins in your diet.
Take up Higher Levels of Activity
Increasing your everyday physical exercise will help you lose inner thigh fat. Add 10 minutes of cardio exercise in the morning and 30 minutes in the evening. It would help you in losing inner thigh fat and keep it off for a longer time.
Boost up your activity level to lose inner thigh fat by incorporating exercises such as incline walking, cycling, and jumping. These exercises can be easily included in your routine and have proven to be beneficial in reducing body fat and toning muscles. Learn more about how to maintain an active lifestyle through our calorie calculator.
Add some Healthy Fats
The main reason behind the burning of fat is the intake of healthy fats, and these foods help reduce inner thigh fat and belly fat. So add more healthy fats like olive oil, fish oil, flaxseed oil, etc., to your diet.
Drink more Water for Your Health
The body starts to burn fat when you are thirsty. Therefore, you should drink at least 3 liters of water every day. The importance of drinking enough water cannot be emphasized enough for a healthy life. Water is extremely important for your digestive system, and it also cleanses and flushes toxins from the body and helps you stay energized and refreshed all day long. To burn inner thigh fat naturally, increase your water consumption on a daily basis.
Staying hydrated by drinking more water can help you to lose inner thigh fat, as it flushes out toxins and excess salt from your body. Try to drink at least 8 cups of water each day and reduce your intake of sugary drinks. To learn more about how water can help you to lose weight, check out our body fat calculator.
If You Have a lot of Inner Thigh Fat, It can Cause Several Health Problems
The most common health problems caused by inner thigh fat are:
The Skin to Cellulitis
Inner thigh fat may expose the skin to cellulitis, an infection that can affect any tissue in the body. When this happens, cellulitis damages the muscle and creates divots where bacteria can enter and infect your bloodstream or lymphatic system. It can also irritate your liver and lead to obesity in men and women at a young age.
Varicose Veins and Cellulitis
It can cause varicose veins and cellulitis, and it can also reduce the blood flow in your legs, leading to swelling and varicosities. It can also give more space for bacteria or fungi to enter the body resulting in skin infections such as cellulitis.
Inner thigh fat can lead to obesity, which is more common among women than men. Obesity gives rise to women-related problems like diabetes, heart disease, etc.
Being overweight can cause a number of health issues such as leg pain, rib pain, excessive sweating and more. It can even make you look older than your actual age. Check out 20 successful obese Americans who have achieved great success despite their weight.
How to Lose Inner Thigh Fat Fast
If you start to reduce inner thigh fat, you can achieve 100% results within just one month. But remember to implement the following steps properly:
Keep Your Diet Healthy
Keep your diet healthy! Junk food and processed meals, which contain hazardous chemicals and can lead to a variety of health problems, should be avoided if you wish to decrease inner thigh fat. If you want to reduce inner thigh fat, avoid eating sugar, white bread, pasta, etc., and replace them with healthy alternatives.
Do Cardio Exercises
You may burn more inner thigh fat and increase your metabolism by becoming more physically active. Running is the perfect exercise to lose inner thigh fat and stay fit. So run for at least 30 minutes every day. You can also walk or swim for 30 minutes every day to lose your inner thigh fat effectively.
To get rid of inner thigh fat, cardio exercises are a must. You can try different cardio exercises such as alternating between running and walking, cycling, or even water aerobics. These exercises not only help in burning fat from your inner thighs but also improve overall heart health.
Sleep for 7 Hours
You should sleep at least 7 hours every night. If you want to reduce inner thigh fat, then sleeping is the key. However, you should also try to rest in between your exercises and work in the morning instead of working in the evening. This will help you in burning inner thigh fat and maintain a fit and healthy body.
Use Resistance Bands to Burn Fat in the Inner Thighs
Resistance bands are widely used to lose inner thigh fat. They can help you burn inner thigh fat because they help burn calories and help you strengthen the muscles. As you now know how to reduce inner thigh fat, so try out these techniques.
Band around Knees
Use a resistance band or towel around your knees to promote circulation and tone your thighs if you want to lose inner thigh fat. Then, strengthen the muscles for a longer time by using resistance bands.
To maximize the effectiveness of the exercise, consider wearing a resistance band around your knees. This will help activate your inner thighs and glutes, making it easier to get rid of inner thigh fat. Learn more about resistance bands at How to Wear Knee Pads in Work and Sports.
Tuck in Your Abs
If you want to reduce inner thigh fat, you should wear compression trousers or wear your sports pants that are tight around your abdomen area. The reason is that it will improve the muscle tone in the abdomen area, and it will also help you reduce inner thigh fat over time. Tighten your muscles to tone up your abs so that you can burn inner thigh fat.
Butt and Legs
You should also try to pull your glutes in and your hamstrings, and if you want to burn inner thigh fat, then these two muscles will also help you in reducing inner thigh fat. So pull in your butt, hips, and hamstrings to burn inner thigh fat.
If you want to reduce inner thigh fat, then you should be able to perform hamstring exercises by yourself or with the help of a trainer or coach so that you can burn inner thigh fat and reduce it over time. Here are three ways:
- Place your leg on a chair, hold it with your hand and try to drag your leg forward.
- Place your feet on the floor, raise your leg, and drag it backward.
- Place your feet on the floor, lift one foot straight up from the floor while keeping the other foot firmly planted on the ground.
Inner thigh fat can be reduced by doing these exercises regularly. In order to reduce inner thigh fat naturally, you need to add 10 minutes of cardio exercise in the morning and 30 minutes of cardio exercise in the evening, plus strengthening exercises for about 4-5 days a week which will help you in reducing inner thigh fat naturally and it will also help you in building muscle mass over time.
To target your inner thighs, try incorporating some Smith machine exercises into your workout routine. While these exercises primarily work the hamstrings, they also engage the inner thigh muscles as secondary muscles. So, adding some Smith machine pistol squats and lunges into your routine might be useful.
Get Rid of Inner Thigh Fat Without Exercise
If you do not want to go through the trouble of doing exercises, then you can also find a product that will burn inner thigh fat for you. One such product is Inner Thigh Fat Burner, and it burns inner thigh fat naturally without any side effects. If you’re interested, you can learn more about Inner Thigh Fat Burner by clicking on this link.
Inner thigh fat is an important issue that can lead to numerous health issues if not taken care of properly. Even though there are some individual problems caused by obesity, but if you start doing exercises regularly, then you could definitely lose inner thigh fat naturally and stay healthy.
How can I reduce inner thigh fat after 40?
If you have been suffering from obesity for a long time, then you will have to go through a complete change in your lifestyle and dieting to get rid of inner thigh fat. In this case, it will take a lot of time, effort, and also help from a professional. You should start eating healthy food, exercise regularly, and also get regular check-ups from the doctor.
Combine a healthy diet with squats, lunges, and leg presses to get rid of inner thigh fat. These exercises help to tone the inner thighs, build lean muscle, and burn fat. Incorporate these moves into your routine, along with some cardio exercises, to see great results.
What are the best exercises to reduce inner thigh fat?
Work on doing exercises that work the muscles often, especially abdominal muscles. These exercises will help you in reducing inner thigh fat. You can also do knee lifts to tone up your inner thighs. Resistance bands are also perfect for this. A lot of women use them to reduce inner thigh fat naturally without any side effects of any kind.
How can I burn fat in the inner thigh area?
There are many ways to reduce inner thigh fat by using several exercises which will help you in burning inner thigh fat. You can also use the help of one or more supplements that are available in the market today. These supplements are natural and work very well. Hence they are perfect for reducing inner thigh fat naturally. They are herbal and do not cause any side effects in the long run.
How can I reduce inner thigh fat in 4 weeks?
Many women make the mistake of trying to reduce inner thigh fat in a week or two, but it is not possible to reduce inner thigh fat in just four weeks. It will take you at least 8-10 weeks to burn inner thigh fat, so you should be patient enough to lose your inner thigh fat naturally without any side effects.
How can I reduce inner thigh fat in a week naturally without dieting?
Dieting will help you in reducing inner thigh fat naturally, and it will also help you in burning down calories from the body. Dieting is required if you wish to burn inner thigh fat in a week or two. You should eat less high-carbohydrate and high-sugar foods and incorporate more healthful meals in your diet.