Getting rid of inner thigh fat can be frustrating. To do this successfully, you need to combine healthy nutrition and regular exercise. In any case, it is important to remember that diet or physical activity cannot be targeted for this specific area. Instead, you should try to shed fat in general with a healthy diet, while shaping and toning your thighs with rigorous exercise.
Steps
Part 1 of 4: Diet for Weight Loss
Step 1. Try to have clean nutrition
To lose weight, you should get most of your calories from low-calorie, nutrient-rich food sources. Make sure you eat healthy protein foods (including lean meats and nuts), fruits, vegetables, and complex carbohydrates (such as wholemeal bread, legumes, and brown rice).
Avoid industrially processed foods whenever you can. They include frozen foods (including pizza) and pre-cooked meals (including those to be cooked in the microwave oven). In general, go for fresh foods, while avoiding canned, bagged, and canned foods. They are industrially treated in order to remedy the nutrients lost during the processing and packaging process
Step 2. Eat small meals throughout the day
Eating 4 or 5 small meals a day instead of 3 large ones can help keep your metabolism active and control your appetite so you don't binge.
If you decide to eat more frequently throughout the day, be sure to limit your portions. You shouldn't end up eating large meals more frequently and consuming more calories
Step 3. Limit your consumption of saturated fat
They are more harmful than unsaturated ones and are usually found in animal-derived products such as dairy and meat, but also hydrogenated oils. Many of the most popular desserts are filled with them, so be sure to limit your consumption of candy.
- Palm oil and coconut oil contain the highest amount of saturated fat, but butter and animal-based fats such as lard and edible fat don't mess around either. Fish oil contains omega-3 fatty acids, which are healthy, but also a high percentage of saturated fat. It is therefore important to read the labels of the foods you buy and to limit portions when you eat foods rich in saturated fat.
- Remember that you should limit, not exclude, saturated fat. It is okay to consume them occasionally, especially if they are good, as in the case of fish and dried fruit.
Step 4. Avoid red meat and opt for lean protein
Long story short, lean protein sources have less saturated fat and calories.
- Replace beef and pork with chicken and turkey. Fish also has less fat than red meat and other benefits for the body. Whenever possible, you should prefer fresh fish to sardines, tuna or other types of fish in oil.
- Legumes such as lentils, chickpeas and pinto beans are high in protein and low in fat. They help you feel full and offer essential nutrients, so you won't be deprived of them when following a low-fat diet for weight loss.
Step 5. Eat lots of low-fat dairy products
Calcium helps regulate how fat cells store and break down fat, while milk and lean dairy products (such as yogurt) can promote weight loss. It is essential to supplement your diet with a good amount of low-fat dairy products, especially for women, who are particularly prone to osteoporosis.
- Prefer semi-skimmed milk and derivatives to whole or skimmed ones. They should have a fat percentage of 1 or 2%. Semi-skimmed milk and dairy products are often better than skimmed milk, which is usually full of sugar.
- Include more milk, yogurt, and cottage cheese in your diet. These dairy products are less fat than most hard cheeses, cream and butter.
- Women and men between the ages of 9 and 51 (and older) should consume approximately 3 cups of milk and dairy products per day. Children between the ages of 2 and 3 should take approximately 2 cups a day, while those between the ages of 4 and 8 should take approximately 2 and a half cups a day.
Step 6. Limit your alcohol consumption
It is a source of empty calories, to be avoided as much as possible if you want to lose weight. After drinking only one and a half drinks, the body reduces the work of disposing of fat by about 75% in order to eliminate alcohol by-products (acetaldehyde and acetate). As a result, the fats and carbohydrates you eat are more likely to be stored in the form of fat.
Even moderate alcohol consumption can increase calorie intake, discourage exercise, and disrupt sleep. If you decide to drink, do it in moderation and make sure you have days where you don't touch a drop of alcohol
Step 7. Avoid foods and drinks that spoil the diet
It is possible to indulge in some whims, but there are foods and drinks that tend to unbalance one's diet. They should be avoided as much as possible. Exclude products containing empty calories and no nutritional benefits. Carbonated drinks, foods like frozen French fries, and sugary breakfast cereals are just a few examples.
Part 2 of 4: Exercise for Weight Loss
Step 1. Don't try to lose weight locally
It is not possible to dispose of fat in a targeted way (in this case in the inner thigh area). To get rid of it, you need to cut down on fat in general. It is essential to have realistic expectations regarding weight loss.
Step 2. Intensify cardiovascular workouts, ideal for burning fat
To get rid of fat in general (including that of the inner thigh), you should increase the duration of individual aerobic sessions or do them several times a week. This workout is particularly useful for promoting the elimination of fat from the inner thigh, as most cardiovascular exercises stimulate the lower body.
- There are several types of aerobic exercise you can try, including elliptical, running, stair climbing, skipping, and brisk walking.
- In order to intensify fat burning, train for at least half an hour 5 days a week.
- Before embarking on an exercise program, always consult your doctor to make sure you are fit for moderate or high intensity exercise.
Step 3. Try interval training, which consists of alternating high and low intensity interval exercises done in succession
For example, you can alternate between walking and jogging (5 minutes each, for a total of 30-60 minutes), or between jogging and running. Interval workouts burn more calories, therefore more fat.
Do at least 30 minutes of interval training 4-5 times a week
Part 3 of 4: Exercises to tone the body
Step 1. Do squats using the wall
It is an isometric exercise that allows you to slim down your thighs.
To do this, place your back against a wall and bend your knees creating a 45 ° angle. Hold this position for 30 seconds, then stand up and rest. Do 4 sets of 10 repetitions
Step 2. Do the breaststroke exercise, which allows you to combine cardio and toning
This combination helps you burn more calories by training the inner thigh muscles in a targeted manner.
- In a standing position, spread your legs apart, turning your knees and toes out. Maintaining this position, bring your hands close to the floor (imitate a frog). Squat down as much as possible, but keep your chest out and make sure your knees are aligned above your toes, not going over them.
- Jump up and rotate your body a quarter as you bring your feet together. At the moment of the jump, bring your arms above your head to push your body up.
- Land in a squat (it should be as deep as possible), then jump again until you complete a full rotation (it is made up of 4 jumps in total).
- Do as many repetitions as possible for 1 minute. Next, repeat by rotating in the opposite direction.
Step 3. Try squeezing a pillow between your legs while sitting
You can perform this exercise in the kitchen without specific equipment. A chair and a cushion taken from the living room sofa are enough.
- Sit in a sturdy chair (without casters) and place your feet on the floor with your knees at right angles (90 °). Place the pillow between your knees and thighs.
- As you squeeze the pillow between your thighs, exhale. You should imagine squeezing the filling to get it out of the pillowcase. Maintain this position for 1 minute while breathing normally.
Step 4. Try lateral hip adduction
This exercise is aimed at the adductors, a muscle group found along the inside of the legs. It is a movement that promotes muscle toning and, when combined with regular cardiovascular activities, helps to burn the fat layer of the inner thigh.
- Lie on your side. The legs should be straight, with one foot on top of the other. You can bend your lower arm and put it under your head to support it. Place your other arm at your side, letting your hand rest on your upper hip. Hips and shoulders should be perpendicular to the floor, with the head aligned with the spine.
- Support your spine by contracting your abdominal muscles and bring your lower leg forward. It should be in front of the upper leg. At this point, both legs should be straight, but the foot of the upper leg should be brought back to the floor so that both feet are resting on the ground.
- Lift your lower leg off the floor. Exhale and gently lift it so that it is higher than the foot of the upper leg. Lift it up until your hips begin to tilt, or you won't feel tension in your lower back or oblique muscle area.
- Inhale and bring your leg back to the floor in a controlled manner.
- Roll slowly until you lean on the other side. Repeat the exercise with the other leg and complete one set. Do 3 sets of 10 repetitions on each side, alternating them.
Part 4 of 4: Love Your Body
Step 1. Be realistic
Remember that you are probably your own worst criticism, so you tend to notice inner thigh fat more than anyone else. Ask yourself if your thighs really need all the work you imagine or if you're seeing fat that basically doesn't exist. See if you are being overly critical of your body.
- You may want to ask a trusted relative or friend to give you an honest opinion on the matter. It can help you figure out if you need to slim and tone this area or if you are being overly critical of your body.
- To seriously assess the situation, consult your doctor. It can give you accurate information on where you are accumulating fat, help you calculate your body mass index (BMI) and understand exactly what that means.
Step 2. Look for the bright side
Perhaps more fat accumulates on your thighs than you would like, but other parts of your body are probably a source of pride. Don't waste time obsessing over flaws. Instead, be sure to stop for a moment to recognize those aspects that make you feel beautiful and, when you can, enhance them.
Identify 3 parts of your body that you like and that make you feel good about yourself. Maybe you have nice arms, a flat abdomen, straight teeth, or deep green eyes. Whatever part of your body you appreciate most, be sure to enhance it
Step 3. Appreciate your body
It is a wonderful machine that allows you to live day after day. You may find it helpful to pay more attention to what they can do on a daily basis. Remember it's a tool, not just an ornament. Learn to appreciate that your thighs are strong and help you pick up your child or grandchild, climb a flight of stairs, or play hopscotch in the yard.
