Are you searching for ways to shed excess inner thigh fat? Rest assured, you are not alone in this quest.

Leg fat can be stubborn. Sadly, it’s a growing problem as you get older. This is because when you reach a certain age, and you gain weight, new fat cells develop in your thighs and hips. Even gaining a few pounds can add new fat cells to your legs. Many people wonder how to lose their thigh fat.

Once you reach adulthood, you tend to gain fat in your legs, hips, and thighs whenever you gain weight. This is, in part, due to your genetics, but a fact of adulthood.  Sadly, you can’t spot-reduce in just one area of your body like your legs, so you need to reduce your all-over body fat with healthy eating and exercise. Over time, your body will burn fat all over your body, including your thighs.

10 Effective Ways to Lose the Inner Thigh Fat

inner thigh fat

1 – Reduce just 500 calories

Eliminating only 500 calories from your daily calorie intake helps you burn body fat, including on your thighs. First, figure out how many calories you’re eating to maintain your current weight. Then subtract 500 calories from that number, and you’ll get the number of calories you need to eat to lose body fat.

By following this plan, you could lose one pound a week without exercise. If you exercise, you’ll lose two to three pounds a week. This is a simple way to approach losing body fat. When you drop the 500 calories, you’re apt to feel hungry.

Eating smaller portions several times per day, usually four to six times a day, will help stave off your hunger. Be sure to eat nutrition-rich, fibrous foods when you eat your small meals. Here’s a list of healthy foods to try.

  • Blueberries
  • Strawberries
  • Nuts
  • Yogurt
  • Whole grain pasta
  • Quinoa
  • Oatmeal
  • Lean turkey and chicken
  • Hot peppers
  • Edamame
  • Dark chocolate
  • Potatoes

2 – Drink lots of water

Drinking fresh water helps lose your body fat in several ways.

  • It helps you feel full: Water is a low-calorie way to feel full. Plus, drinking water prior to your meal will help you eat less. Drinking just a couple of glasses of water prior to a meal can help you lose weight. The water fills up your stomach so you’ll take in fewer calories.
  • Helps rid your body of toxins: Drinking lots of water helps your kidneys eliminate the toxins. It also helps rid your body of excrement. Otherwise, you will get constipated. Water flushes out your system keeping your skin smoother, you’ll feel less bloated, and you’ll have increased energy.
  • Metabolism boost: Drinking more water, boosts your metabolism by up to 30%. It aids your digestion, the absorption of nutrients, and your body’s fat-burning abilities.
thigh fat
Try these eight exercises to melt away thigh fat.

3 – Lower your carbohydrates

Eating fewer carbs will help you slim down your thighs. When you eat carbs, your body turns them into glucose, which is stored in your muscles, liver, and other cells for your body to use later, or it gets turned into fat.

Lowering carbs reduces your insulin levels, which makes your body burn the stored fat. It’s a healthy way for the body to get energy since you’re eating fewer carbs. This will cause fat loss. One warning: when you cut out too many carbs at once, you may feel fatigued, dizzy, constipated, and nauseated. It’s best to determine how to eat fewer carbs without causing too many side effects.

Studies did find, though, that low-carb diets don’t help you lose weight any better than other foods did if you ate a low enough amount of calories.

4 – Eat more protein and fiber

Higher protein plus fiber can help you lose leg fat. You’ll feel more satisfied, so you won’t eat as much. Protein kicks up your metabolism, so you burn more fat. Fiber helps shed waste with greater efficiency as you metabolize your food.

5 – Aerobic exercises

Aerobic exercise revs up your metabolism. It gets your heart rate going and helps your body burn fat. You’ll lose weight faster as you include aerobic exercises into your exercise routine. You don’t need to join a gym (unless you want to).

Here are some excellent aerobic exercises to try.

Jumping jacks

Jumping jacks provide a full-body workout. It kicks up your heart rate and helps you lose body fat quickly. Your legs are getting a good work out so you’ll feel the burn, but that’s okay because, in turn, you’ll slim down your thighs.

Jumping rope

Jumping rope may not be something you’ve done since you were a kid. That’s okay. Pick up the rope and get started. When you jump rope, you’re revving up, and you’re giving your body a good workout. Jumping gives your legs a great workout, just like it did when you were a kid. It’s a tremendous form of exercise you can do anywhere with an inexpensive jump rope and a good pair of shoes.

6 – Yoga

Yoga is a helpful way to lose body fat, especially in your legs and thighs. More rigorous types of yoga (think hot yoga) facilitate the fastest weight loss. Additionally, you will also tone your muscles and gain better balance. It’s easier on your joints than aerobic exercises, so you’ll be less prone to injury.

7 – HIIT training

HIIT training is short bursts of aerobic exercise. HIIT kicks up your metabolism, causing you to burn fat and calories. The HIIT training sessions require you to push yourself hard for 20 to 90 seconds, which is enough to give you great benefits. You take short rests in-between, but your body is still burning fat. Over time, you can add seconds to the HIIT training sessions to build stamina and burn more fat.

exercise to melt inner thigh fat

8 – Walking

Rapid walking is a good workout. You should walk at least 20 minutes at 3.0 to 4.5 miles per hour to get weight loss benefits. Walking helps your body burn fat but also slims down your legs and thighs. Daily walking improves your mood and is easier on your joints than jogging or aerobic exercises. It’s free, all you need is a good pair of shoes and a place to walk.

9 – Inner thigh fat exercises

Besides the other suggestions for melting away your thigh fat,  spot exercises which concentrate on giving your leg and thigh areas a good workout are helpful to slim down your thighs.  Here are some useful exercises that can help burn fat the tough areas.


Keep your body straight and your shoulders slightly back. Relax with your chin up. Use your core, not your upper body, to perform the lunges. Using one leg, step straight ahead while bending so your knees are at a 90-degree angle. Your front knee shouldn’t be extended too far. Don’t let your other knee touch the floor. Balance your weight on your heels as you push yourself up into a starting position. Repeat as many as you can. Build up the number of lunges over time.


Stand comfortably while pointing your toes outward. Some people like to have their feet the same width as their shoulders for better body control. Tense up your abs and squat down while pressing your butt slightly backward. Keep your knees in line with your toes to prevent too much pressure on them. Go slow and work your way up.

An alternative squat:

Sit on the edge of a straight-back chair or bench. Push up, raise your legs a bit, then stand up. Keep doing this over and over. You’ll start to feel the burn. You get the exact same workout as you do with squats, without the pressure on your knees.

Leg kicks

Lie on your back. Your arms should be straight out at your sides with your palms out. Bring up one leg without bending it.  Then, alternate the other leg until you are kicking one leg then the other.

Hip raises

Lay on the floor, bending your knees, keeping your feet flat. Put your arms at your sides outwards. Brace and raise your hips off the floor, squeezing your abs and glutes. Hold for a slow count of 5, then lower your hips down. Repeat at least 15 times, building up over time.

10 – Remember to practice positive thinking

Losing body fat, especially in your thigh and leg fat area, will take patience plus endurance. It can’t happen overnight, but it will take week after week of consistency. You’ll be tempted to give up. Stay positive and focus on your goal. Don’t give up.

BMI tape measure
Read about the connection between BMI (body mass index) and overall wellness.

Final Thoughts on Persistence in Your Efforts at Shedding Inner Thigh Fat

Spend time every day, reminding yourself of your accomplishments, whether big or small. It doesn’t matter as long as you’re taking a step in the right direction.  Even if you accomplish small goals like walking your dog more often, that’s okay. This is a met goal, and you’ve established new habits. So you should feel encouraged.

Keep a journal of your goals, setbacks, and successes. Set aside one section to write down your feelings. Over time, as you reread these entries, you may see what triggers your failures and what helps your successes. If you stay on track and follow these suggestions, you will lose weight, reduce your leg and inner thigh fat. In time, you will feel proud of your slimmer figure.