Excess fat in specific body parts causes mental anguish. You know this all too well if you have unsightly inner thigh fat. The good news is that thigh fat is subcutaneous and responds well to exercise and dietary adjustments. The bad news is that you have to make sacrifices and be disciplined with your lifestyle choices going forward. The best approach is to promote full body weight loss and do specific exercises for your inner thighs.
Restrict your intake of calories to create a deficit. If you create a caloric deficit, your body will burn stored fat for energy and your inner thighs will start to shrink. Aim for a 1,000-calorie daily reduction for fast results. Select foods that are nutrient dense, such as fruits, vegetables, lean meats, fish, beans and whole grains.
Increase your meal frequency to keep yourself feeling satisfied. If you wait long periods between meals, you run the risk of becoming ravenous and overeating. Have a small meal upon waking, and repeat this process every two to three hours for the rest of the day. Eat meals that are just big enough to take the edge off your hunger. A bowl of bean soup is a meal, for example.
Drink calorie-free beverages. Sodas, slushies, milk shakes, beer, wine and flavored lattes all contain high amounts of calories that should be dismissed when you are trying to lose weight fast. Replace all of these beverages with water and diet drinks to promote faster weight loss. Have a glass of water as soon as you sit down to eat, to fill yourself up.
Execute an interval workout to quickly burn thigh fat. Start with a light warmup jog for five minutes. Run as fast as you can for 15 seconds, then jog for 30 seconds. Alternate back and forth for 30 minutes and finish with a light five-minute cool-down jog.
Grab the ends of a dumbbell to do sumo squats. Stand with your feet in a wide stance, turn your toes out at an angle and hold the weight straight in front of your body. Keep your back straight and abs tight, and lower yourself by bending your knees. Stop when your thighs parallel the floor, rise back up and repeat. Perform 10 to 12 reps, and do four or five sets of this and all subsequent exercises.
Execute a set of seated adductions on a machine. Sit on the seat and place the inside of your thighs against the padded lever arms. Lean back against the backrest and move your legs toward each other. Hold for a second once the lever arms are close together and slowly move your legs back out. Repeat for a set of repetitions.
Hook an ankle strap to a low setting on a cable machine to do adduction. Stand with your right shoulder facing the weight stack and fasten the strap to your lower right leg. Lift your foot off the floor and sweep your leg across the front of your body. Lower it back down, repeat for a set of reps and switch sides.
Lie on your back to do a medicine ball squeeze. Bend your knees, place your feet flat on the floor and place the ball between your thighs. Squeeze it forcefully for a full second, release the tension and repeat for a set of repetitions.
- CNN Health: Slow and steady wins weight-loss race; Jean Weinberg; January 2005
- Strength and Conditioning Journal; High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld, et al.
- American Council on Exercise: Standing Low Cable Hip Adduction