When you want to lose fat in specific areas like the belly and inner thighs, this is called spot reduction. The bad news is that you can't lose weight in just one or two areas on your body. Weight is lost as a whole and this includes your belly, thighs, arms, butt or back. To effectively lose this weight, you need to change your diet and become more active.
Step 1
Create a caloric deficit to promote weight loss. Track your calories for a week, add the totals together and divide by seven to get an average intake. Reduce this by 500 to 1,000 calories to create your deficit. Utilize an online source such as The Daily Plate to track your progress.
Step 2
Consume healthier foods. Give up all the high-fat, high-sodium, high-sugar foods in your diet, such as cream-filled doughnuts, pastries, hot dogs, wings, burgers and French fries. Stick with nutrient-dense foods instead like fruits, vegetables, lean meats, fish, beans, whole grains and low-fat dairy products.
Step 3
Eat more often to keep your appetite under control. Eat small meals balanced with protein and complex carbs every two to three hours during the day. This also keeps your energy levels elevated. A baked chicken breast with steamed cauliflower and brown rice is one meal example.
Step 4
Run or do some other forms of cardio to further promote weight loss in your inner thighs and belly. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss. Perform cardio three days a week on alternating days.
If you do not like running, choose any form of cardio as long as it involves your thighs. Elliptical training, stair climbing, biking, swimming, inline skating and rowing are some examples.
Step 5
Execute inner thigh and abdominal exercises to build muscle. This gives your belly and thighs a leaner and more defined look as you lose weight. Do exercises like sumo squats, lateral lunges, cable adduction and side lying adduction to work your inner thighs.
Target your abdominals with reverse crunches, scissor kicks, side crunches, bicycle crunches, sit-ups and ball crunches. See ExRx in References for exercise instructions.
Step 6
Utilize proper form with your exercises and do enough work to get results. Use a full range of motion, exhale as you exert force and squeeze your muscles forcefully at the midpoint of an exercise.
Perform 10 to 12 reps with your inner thigh exercises and 15 to 20 reps with your ab exercises. Do three to four sets of all your exercises and work out on three alternating days of your cardio.
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