Losing weight on your inner thighs is a matter of losing body fat overall. Since it is impossible to spot reduce fat, your best bet is to undertake a combined program of diet, cardiovascular exercise and targeted inner thigh work. With a little work and patience, you'll be able to tone those inner thighs.
Step 1
Reduce your daily caloric intake. Start by compiling a list of the types and amounts of food that you consume on an average day. Use your calculator and the relevant nutritional information to calculate your average daily caloric intake. Depending on the quantity of fat you'd like to use, aim to reduce this number by anywhere from 500 to 1,000 calories per day; this will cause you to lose between 1 and 2 lbs. of fat per week through diet alone. To achieve this deficit, start by removing desserts, soft drinks and other junk foods from your diet. If this does not suffice, proceed by reducing your meal sizes as necessary.
Step 2
Increase your protein intake. While you may associate protein with building muscle, it also plays an important role in a weight loss diet. Increasing your protein intake will naturally suppress your appetite, making it easier for you to stick to your self-imposed dietary restrictions. As such, replace at least one daily serving of carbohydrates with an equivalent serving of protein, drawing on foods, such as eggs, meat, fish, tofu and beans.
Step 3
Engage in cardiovascular exercise at least three times per week. Acceptable activities include anything that allows you to maintain an elevated heart rate over an extended period of time. At first, your sessions may last as little as 30 minutes each, but, as your cardiovascular health improves, aim to increase the frequency and duration of your sessions from week to week. This routine will not only burn fat directly, but it will also help you maintain your metabolism in spite of your calorie-restricted diet.
Step 4
Train your inner thighs directly at least twice per week. This won't make a significant contribution to fat loss, but it will develop your inner thigh muscles, creating the appearance of leanness and tone. At each training session, make use of any or all of the following available machines--lying hip adduction, seated hip adduction and standing hip adduction. For each exercise, perform three to four sets of 12 to 15 repetitions, resting approximately 60 seconds between sets.
Things You'll Need
- Calculator
- Cardiovascular exercise equipment
- Resistance training machines
References
- ExRx: Fat Loss and Weight Training Myths
- MayoClinic.com: Counting Calories: Get Back to Weight-Loss Basics
- "International Journal of Obesity"; High Protein Intake Sustains Weight Maintenance After Body Weight Loss in Humans; M.S. Westerterp-Plantenga, et al; 2004
- "Medicine & Science in Sports & Exercise"; Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction; 1989
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