Spot reduction is the flawed idea that you can lose weight in one area of your body by doing a targeted exercise. Although exercise is part of the thigh-slimming plan, your main objective is to lose weight throughout your entire body. Exercises will help tone and define your inner thighs to give them a leaner look, but you also have to make changes to your diet.
Eat Less Food
The most important lifestyle change to lose inner thigh fat revolves around calories. Consistent overeating on a daily basis will not allow you to make any progress. To lose inner thigh fat fast, reduce your daily intake. A reduction of 1,000 calories will promote about 2 lbs. of weight loss a week. To find your starting intake, track your calories for one day. Make sure you eat nothing but high-nutrient foods such as lean meats, whole grains, beans, fruits, vegetables and low-fat dairy products.
Eat Breakfast and Multiple Meals
Eating breakfast helps give you energy first thing in the morning, boosting your metabolism right out of the gate. When you proceed to eat small meals throughout the rest of the day, you will keep your appetite under control and keep your metabolism moving and burning calories. The key thing is to eat just enough food to take away your hunger. A spinach salad with low-fat cottage cheese and chopped-up vegetables is a meal, for example. Aim for five to six meals by the end of the day and space them two to three hours apart.
Drink Water Instead of Calories
When you cut back on calories, don't forget about liquids. Soda, beer, wine, slushies, sweetened teas and milkshakes all contain lots of calories, which can prevent you from shrinking your inner thighs. Water, diet beverages and unsweetened tea are far better options due to their lack of calories. To further help fill your stomach, drink a glass of water right before each meal. Throw in a slice or two of cucumber or lemon to spice it up.
Perform Cardio
Cardiovascular exercise involves repetitive, steady movement of large muscle groups, such as the arms and legs, for an extended period of time. This causes you to burn calories and lose weight throughout your entire body. Choose a type of cardio that involves your thighs, such as running, brisk walking, stair-climbing, elliptical training, rowing or cycling. To lose weight, you need to work out for a long-enough time frame and on a consistent basis. The American College of Medicine recommends 60 to 90 minutes of training performed five days a week for weight loss.
Build Your Thigh Muscles
Weight training exercises for your inner thighs will increase your muscle mass. This not only improves your appearance, but also boosts your resting metabolism. With a higher metabolism, you will burn calories more efficiently and lose your inner thigh fat faster. Perform exercises such as wide-stance squats, lunges, side step-ups and hip adduction, which is performed with one side of a cable machine. To do this exercise, attach an ankle strap to your lower leg and the machine. Sweep your leg across the front of your body, move it back out to your side and repeat. Aim for 10 to 12 reps, do four or five sets and work your thighs two or three days a week on nonconsecutive days to allow for muscle recovery.
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