Excess weight on the hips and inner thighs makes even getting up from a chair difficult. On an emotional level, these extra pounds can cause self-consciousness. Losing weight takes the willingness to make changes with your current lifestyle. Not only do you need to make healthier eating choices, but you also have to introduce your body to exercise.
Reduce Your Calories
The best way to promote weight loss -- at any location of the body -- is by cutting back on your daily intake. This forces your body to burn stored fat for energy and your thighs and inner thighs will become slimmer. As a rule of thumb, cut back by 500 to 1,000 calories a day. This will promote about 1 to 2 lbs. of weight loss every week.
Choose Foods with a Low Energy Density
Low energy density foods take up a lot of surface area, but are low in calories. These foods also have a high amount of nutrients. Basing your diet around low energy density foods will enable you to fill up on less overall calories according to MayoClinic.com. Include foods like fruits, vegetables, whole grains, low-fat dairy and lean meats in your diet.
Add Cardiovascular Exercise to Your Schedule
Cardiovascular exercise burns fat throughout your body and further increases your caloric deficit. Choose a form that you enjoy, such as running, elliptical training, biking, stair climbing, kickboxing, inline skating or dance aerobics. The key to losing weight is exercising long enough. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week for the best weight loss results. To keep your workouts interesting, mix and match your cardio forms. For example, perform running, biking and stair climbing 20 minutes each in a workout. You also have the option of alternating each form of exercise with each workout.
Perform Weight Trainging
Weight training exercises by themselves will not completely rid your hips and inner thighs of fat, but they will contribute. Any time you add muscle to your body, your metabolism elevates and you burn more calories around the clock. By doing hip and inner thigh exercises, you will also give your body more definition and a leaner appearance as you lose weight. Perform exercises like sumo squats, lunges, side stepups and seated hip abduction. Abduction is the motion performed when you move your thighs outward. A seated abduction exercise is performed on a machine. Sit on the seat, place your feet on the supports, rest your outer thighs against the padded levers and push outward.
Increase Your Physical Activity Levels
During the course of the day, you have multiple opportunities to be more active. By doing this, you will increase your caloric expenditure and create thinner hips and inner thighs faster. Go for brisk walks during your lunch breaks, stand in place at your office desk while fielding phone calls, always take the stairs instead of elevators and join a local recreational sport league.
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