The thighs are a common problem spot for weight gain. Losing this type of fat, however, is possible. You can't spot reduce a specific area of your body. Losing inner leg fat requires you to create a calorie deficit. This means, you need to burn more calories than your body needs each day, resulting in fat burning. Cardio activity, strength training and diet changes will help you accomplish this.
Step 1
Create a calorie deficit. For each pound of fat you want to shed weekly, you need to burn 3,500 calories, according to MedlinePlus. For example, burn 1 lb. of fat weekly by shedding 500 calories a day. You can accomplish this by reducing calorie intake and exercising. For example, work out to burn 150 calories and eat 350 calories fewer daily.
Step 2
Complete 30 minutes of cardio activity daily, recommends MayoClinic.com. If you're new to exercise, select a moderate activity, such as walking. Burn high amounts of calories by selecting vigorous cardio, such as jogging, jumping jacks or rollerblading. Discuss an appropriate level of activity with your doctor.
Step 3
Tone inner leg fat with the plie exercise. Stand with your feet shoulder-width apart. Point your toes away from your body and extend your arms in front of your body to about shoulder height. Lower into a squat position. Keep your weight on your heels and don't allow your knees to extend past your toes. Return to your starting position. Repeat this exercise for about a minute.
Step 4
Use leg lunges to tone inner leg fat. Start out in a standing position. Your feet are about hip-width apart. Hold 5- to 8-lb. dumbbells in your hands. Slowly lunge forward with your right leg. Keep your torso perpendicular to the floor during this exercise, recommends "Fitness" magazine. Return to a standing position and repeat lunges for 30 seconds on each leg.
Step 5
Reduce calorie intake by selecting low-calorie foods. Choose foods that are high in fiber, like whole grains, fruits and vegetables. These foods take longer to digest, which helps you feel satisfied for longer. Other good food choices include low-fat dairy and lean protein.
Tips and Warnings
- Give your thigh muscles at least one day of rest. Working the muscle group two consecutive days doesn't allow proper healing time.
- Discuss your inner leg fat loss goals with your physician. She can evaluate your situation and make recommendations for accomplishing your goals.
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