Many people tend to accumulate fat on their inner thighs. Although we cannot lose weight locally, we can do exercises to strengthen the thigh muscles and develop tight lines.
Adjust Your Diet
Eat fresh, whole foods. If you want to lose weight, choose food sources that are low in calories and high in nutrients. Incorporate into your diet high-quality proteins such as lean meats and nuts, fruits, vegetables, and complex carbohydrates such as whole-grain breads, beans, and brown rice.
- Try not to eat highly processed foods. This includes some frozen foods, such as frozen pizza, as well as prepared foods, such as microwaveable convenience foods. They are often processed to replace nutrients lost during preservation.
- Try to choose fresh foods.
Reduce your intake of saturated fat. Saturated fats are less beneficial to the body than unsaturated fats and often come from animal sources, such as dairy and meat, as well as hydrogenated oils. Most of our favorite desserts contain a lot of unsaturated fat, so eat less sweets.
- Palm and coconut oils have the highest saturated fat content. In addition, animal fats such as butter, lard, and shortening also contain high levels of saturated fat. Fish oil contains healthy omega-3 fatty acids, but is also high in saturated fat, so when purchasing food, be sure to read nutrition labels carefully and eat less foods high in saturated fat.
- Note that eating less unsaturated fat does not mean not eating it at all. It’s okay to eat some saturated fat now and then, after all, it has other health benefits, like fish or nuts.
Avoid red meat and choose lean protein. Lean protein contains less saturated fat and calories.
- Use chicken and turkey instead of beef and pork. Fish is also lower in fat than most red meats and has other health benefits. Try to eat fresh fish instead of canned sardines, tuna, or other canned fish in oil.
- Legumes such as lentils, chickpeas, and pinto beans also contain considerable amounts of low-fat protein. These foods will make you feel full and provide the nutrients your body needs. In this way, even if you choose a low-fat diet to lose weight, you don’t have to worry about your body lacking necessary nutrients.
Eat more low-fat dairy products. Calcium helps regulate how fat cells store and break down fat, and low-fat dairy products like milk and yogurt can aid weight loss. Especially women who are prone to osteoporosis must consume sufficient low-fat dairy products in their diet.
- Choose low-fat dairy products instead of full-fat or skim dairy products. Buy milk with 2% or 1% fat rather than whole or skim milk. Skim dairy products often contain a lot of sugar, so low-fat dairy products are a better choice.
- Incorporate more milk, yogurt, and cottage cheese into your diet. These dairy products are lower in fat than most hard cheeses, cream, and butter.
- People over the age of 9 should consume about 3 cups of dairy products per day. Children aged 2 to 3 years old should consume about 2 cups of dairy products per day, and children aged 4 to 8 years old should consume about 2 and a half cups.
Drink less alcohol. Alcohol only has calories but no nutritional value, so try not to drink alcohol to achieve your weight loss goal. After just one and a half servings of alcoholic beverages, fat consumption will drop by nearly 75% because the body uses most of its energy to eliminate alcohol by-products, namely acetaldehyde and acetate. Therefore, the fats and carbohydrates you eat tend to be stored as fat.
- Even moderate drinking can increase your caloric intake, reduce your motivation to exercise and disrupt your sleep. If you must drink, you can drink in moderation. Women can drink no more than 1 alcoholic drink per day, and men can drink no more than 2 drinks per day. An alcoholic beverage is 350ml of beer, 150ml of wine, or 45ml of spirits.
Avoid foods that may interfere with weight loss. Although it is said that your diet should not be too restrictive and you should leave yourself some flexibility, some foods and drinks can indeed make your weight loss efforts fall short. Try to avoid foods that are empty calories and have no other nutritional value. Avoid drinks such as soda and foods such as frozen chips and sweetened breakfast cereals.
Do Excercise
Don’t try to “spot weight loss.” There is no way to just lose fat from your inner thighs. Only by losing overall fat can you slim down your inner thighs. Weight loss goals must be realistic.
- No exercise in the world can only reduce thigh fat.
Increase your aerobic activity. Aerobic exercise is very effective in burning fat. Increase the time or number of days you do aerobic exercise to lose overall fat and thereby eliminate inner thigh fat. Most aerobic exercises exercise the lower body. They can help you lose weight while building beautiful thigh muscle lines, which is especially suitable for people who want to improve the appearance of their thighs.
- Popular aerobic exercises include using the elliptical machine, running, stair climbing, jumping rope, and brisk walking.
- Set aside half an hour of aerobic exercise at least 5 days a week to increase fat consumption.
- Before starting an exercise program, be sure to talk to your doctor to make sure you’re healthy enough to tolerate moderate to high-intensity exercise.
Try interval training. Interval training refers to alternating short bursts of high-intensity and low-intensity activity. For example, you can alternate between walking and jogging or jogging and brisk running, for 5 minutes of each activity, and repeat for 30-60 minutes. Interval training burns more calories, which in turn burns more fat.
- Plan to do interval training of 30 minutes or longer five days a week.
Build Muscle Lines
Practice wall squats. This is an isometric exercise that can make your thigh muscles look tighter.
- Place your back against a flat wall, bend your knees at 45 degrees, maintain this position for 30 seconds, then stand up and rest. Do a total of 4 sets, repeating each set 10 times.
- You can also try other squatting exercises, such as reverse lunges, goblet squats, step-ups, barbell hip presses, and barbell squats.
Do leapfrog. It combines aerobic exercise and muscle building, which can burn a lot of calories and shape the muscles of the inner thighs.
- Stand with your feet open, knees and toes pointing outward. Squat as low as possible with your hands touching the floor. Think of yourself as a sitting frog. Keep your chest up and make sure your knees are over your toes.
- Jump up and rotate your body 45 degrees. When jumping, raise your hands upward to help propel your body.
- Land in a squatting position. Squat as deep as possible. Jump up again and repeat 4 times until your body has made a full circle.
- Repeat as many times as possible in 1 minute. Repeat the frog jump above, but this time rotate your body in the opposite direction.
Try sitting with a pillow between your knees. This exercise can be performed in the kitchen and requires no special fitness equipment, just a chair and a pillow on the living room sofa.
- Sit on a stable chair without any casters. Place your feet on the ground and bend your knees at 90 degrees. Place a pillow between your thighs and knees.
- Exhale and squeeze the pillow with your thighs. Imagine yourself trying to squeeze the stuffing out of your pillow. Maintain the posture of clamping your legs for 1 minute and breathe normally.
Try lying on your side with your hips adducted. This exercise targets the adductors, the muscle group on the inner thighs, and combined with regular aerobic exercise, can make the muscles firmer and consume the fat layer on the inner thighs.
- Lie on your side with your feet straight and stacked on top of each other. You can bend your lower arm and place it under your head as a support. Place the other arm at your side and let your hand fall on your upper hip. Your hips and shoulders should be perpendicular to the floor, and your head and spine should be in a straight line.
- Tighten your abdominal muscles to support your spine and extend your lower leg forward in front of your upper leg. Both legs should remain straight, but the top foot should move down so that both feet are close to the ground.
- Lift the lower leg off the ground. Exhale and gently lift your lower leg until it is higher than your upper foot. Lift your legs until your hips begin to tilt or you feel a pull in your lower back or oblique muscles.
- Inhale and slowly lower your legs back to the ground in a controlled motion.
- Slowly turn your body to the other side. Repeat the above movement, stretching the other leg to complete a set of movements. Repeat 10 times on each side for 1 set, alternating with 3 sets on each side.
Love Your Body
Face the facts. Realize that you are the one who is meanest to yourself and the most self-conscious about your inner thigh fat. Ask yourself, do your thighs really need that much exercise, or are you exaggerating the amount of fat in this area of your body? Examine yourself to see if you are too picky about your body.
- Maybe you could ask a trusted family member or close friend to look at your inner thigh fat and give you an honest opinion. The other party can help you confirm whether this area really needs to be slimmed down and exercised, or whether you are being too harsh on your body.
- You can also find a doctor to check the true state of your body. They can tell you exactly where fat is deposited and help you calculate your body mass index (BMI) and understand what it really means.
Look for the positive. Maybe you’re dissatisfied with too much fat in your thighs, but there are other parts of your body that you’re proud of. Don’t put all your attention on the areas you’re unhappy with. You should take some time to appreciate the areas that you find beautiful and try to highlight them.
- Name three body parts that you find most attractive and proud of. Maybe you have strong arms, a flat stomach, straight teeth, or bright eyes. No matter which body part you like best, try to highlight your strengths.
Learn to cherish your body. The body is an amazing machine that helps you get through your daily life. Paying more attention to what your body can do in your daily life may help you learn to appreciate it. Remember, the body is a tool, not just a decoration. Thanks to strong thighs, you can lift your child or grandchild, climb stairs with ease, or play hopscotch with friends in your driveway.