Content

• To step
• Part 1 of 4: Eating to lose weight
• Part 2 of 4: Exercise to lose weight
• Part 3 of 4: Exercises to tone your body
• Part 4 of 4: Loving your body

Getting rid of inner thigh fat can be a frustrating endeavor. To successfully lose fat from your thighs, you need to combine healthy eating with regular exercise. However, it is important to remember that diet or exercise can never only target the fat on the inside of your legs; you should try to reduce fat all over your body through a healthy diet, while at the same time shaping and tightening your thighs with a rigorous exercise program.

To step

Part 1 of 4: Eating to lose weight

1. Eat healthy foods. To lose weight, you need to get most of your calories from foods that are low in calories and high in nutrients. Include foods such as good quality proteins (such as lean meats and nuts), fruits, vegetables, and complex carbohydrates (such as wholemeal bread, legumes, and brown rice).
   • Avoid too much processed food as much as possible. These are things from the freezer (such as frozen pizza) and ready-made meals (such as microwave meals). Eat fresh foods as much as possible and avoid items from packets, sachets and cans. Those foods have been processed to compensate for the loss of nutrients during the manufacturing process.
2. Eat small meals throughout the day. If you eat several (4-5) small meals per day instead of 3 large ones, your metabolism will continue to work and you will be less hungry, which would cause you to overeat.
   • If you decide to eat more often a day, make sure to keep portions small. Of course you do not want to end up eating large meals more often so that you consume more calories!
3. Eat less saturated fats. Saturated fats are less good for your body than unsaturated fats, and they are usually found in animal sources such as dairy and meat, as well as hydrogenated oil. Many of our favorite desserts are full of saturated fats, so don't eat them too often.
   • Palm and coconut oils contain high concentrations of saturated fat, but butter and rendered animal fats such as lard also contain significant amounts. Fish oil, which is very healthy because of the omega-3 fatty acids it contains, is also full of saturated fat, so it's important to read the labels of foods you buy and keep small portions of things high in saturated fat.
   • It is important to limit saturated fats, but not altogether. Occasional saturated fat is good, especially if it has other health benefits, such as with fish or nuts.
4. Avoid red meat and eat lean proteins. Put simply, lean protein sources contain less saturated fat and fewer calories.
   • Replace beef and pork with chicken and turkey. Fish is also lower in fat than most red meats, and it has many health benefits as well. Eat fresh fish rather than sardines, tuna or other canned fish.
   • Legumes such as lentils, chickpeas and black beans are also packed with protein and low in fat. These foods make you feel full quickly and provide you with the necessary nutrients so that you do not lack substances when you are on a diet to lose weight.
5. Eat plenty of low-fat dairy. Calcium helps regulate the way cells store and break down fat, while low-fat dairy (such as milk and yogurt) can aid in weight loss. Especially for women, who are more likely to develop osteoporosis, it is very important to add enough low-fat dairy to the diet.
   • Choose low-fat dairy rather than full-fat or fat-free dairy. Think of skimmed milk instead of whole or 0% milk. Low-fat dairy is often better than 0% dairy, because it usually contains a lot of sugar.
   • Add more milk, yogurt, and cottage cheese to your diet. They usually contain less fat than cheese, cream and butter.
   • Both women and men aged 9-51 + should consume about 750ml of dairy per day. Children between 2-3 should eat about 500ml of dairy per day, and children between 4-8 about 625ml.
6. Use less alcohol. Alcohol is a source of empty calories that you should cut from your diet as much as possible if you want to lose weight. Your body burns almost 75% less fat after drinking just 1.5 glasses of alcohol, because it has to get rid of the toxins it contains (acetaldehyde and acetate). This increases the chance that the fat and carbohydrates you eat are stored as fat.
   • Even moderate alcohol consumption can increase the calories you take in, reduce your motivation to exercise and negatively affect how you sleep. If you do drink, drink in moderation and avoid drinking a few times a week.
7. Avoid diet breakers. While there should be some leeway in your diet, there are certain foods and drinks that can make you hang on your diet. You should avoid those things as much as possible. Consider, for example, food with empty calories, which is not good for your health at all. Drinks such as soft drinks and snacks such as fries or sweet cereal should be left entirely.

Part 2 of 4: Exercise to lose weight

1. Don't try to get rid of fat in one place. It is not possible to just get rid of fat on the inner thighs. To get rid of this fat, you have to target the fat all over your body. It is important to be realistic in what to expect.
2. Do more cardio training. Cardiovascular training is a great way to burn fat. To lose fat all over your body (and with it the fat on the inner thighs), you need to get longer cardiovascular exercise each day, or increase the number of training days. Cardio training is particularly good for losing fat on your thighs, as most cardio exercises are done with the lower body.
   • Immerse yourself in popular cardio exercises such as the elliptical trainer, the treadmill, the stepper, skipping rope or brisk walking.
   • By exercising for half an hour at least 5 days a week, the fat burning will increase.
   • Always check with your doctor before starting a new exercise regimen to make sure you are healthy enough for moderate to vigorous exercise.
3. Try interval training. Interval training involves alternating intense bursts of vigorous activity with periods of lighter activity. For example, you can alternate between walking and jogging (5 minutes each, 30-60 minutes in total), or you can alternate jogging and running. By doing interval workouts, you will burn more calories and burn fat faster.
   • Try to do 30 minutes or more interval training 4-5 days a week.

Part 3 of 4: Exercises to tone your body

1. Practice squats against the wall. Squats against the wall will make your thighs look thinner.
   • Stand with your back flat against the wall and bend your knees 45 degrees. Hold this position for 30 seconds, then stand up again. Take a rest. Do 4 sets of 10 reps.
2. Jump around the room like a frog. In this exercise you combine cardio training with strengthening. The combination of strength and cardio training ensures that you burn a lot of calories while strengthening the muscles on the inner thighs.
   • Stand with your legs wide and your knees and toes pointing out slightly. Your hands are pointing down (imagine a sitting frog!). Squat as low as you can, but keep your chest upright and be careful that your knees are level with your feet.
   • Jump into the air and rotate your body a quarter turn while bringing your feet together. When you jump, swing your arms overhead so that you give your body some speed.
   • Land in a squat (as deep as possible). And jump again, until you have completed a full round (4 jumps).
   • Repeat this as often as possible in 1 minute. Then repeat it while turning the other way.
3. Try squeezing a pillow with your knees. You can do this exercise anywhere, without specific sports equipment. All you need is a dining room chair and a pillow.
   • Sit in a sturdy chair (without wheels) and place your feet flat on the floor with your knees bent at a 90 degree angle. Tuck the pillow between your knees and thighs.
   • Exhale while squeezing the pillow with your thighs. Imagine you want to squeeze the stuffing out of the pillow. Hold this for a minute and breathe normally while doing this.
4. Lift your leg while lying on your side. This exercise targets your adductors, the muscle groups that line the insides of your legs.Doing this move will strengthen muscles and help burn fat on the inner thighs when combined with regular cardio training.
   • Lie on your side. Your legs should be straight, with one foot on the other. You can bend your lower arm and place it under your head, and place your other arm on your side, with your hand on your hip. Your hips and shoulders should be square to the ground and your head in line with your spine.
   • Support your spine by contracting your abs and bring your lower leg forward slightly. It should now be in front of your top leg. At this point, both legs are still straight, but also put the foot of the top leg on the floor so that both feet are resting on the floor.
   • Lift your bottom leg off the floor. Exhale and gently lift your bottom leg so that it is above the foot of the top leg. Lift your leg until your hips start to tilt or until you feel too much tension in your lower back or oblique muscles.
   • Inhale and return your leg to the floor in a controlled motion.
   • Roll over so that you lie on your other side. Repeat the exercise with your other leg to complete one set. Repeat this 10 times; do 3 sets on each side, turning around each time.

Part 4 of 4: Loving your body

1. Be realistic. Realize that you are probably your own body's biggest critic, and that the fat on the inside of your legs strikes you a lot more than others. Ask yourself: do I really need to do something about my thighs, or am I seeing more fat than there actually is? Assess whether you are overly critical of your body.
   • You can ask a family member or close friend if they want to be honest about the fat on the inside of your legs. This person can help you determine if you really should do something about it, or if you are too critical of your own body.
   • For a real medical evaluation of your body, you can go to your doctor. He / she can give you accurate information about areas of your body where you store fat, help you calculate your BMI, and help you understand exactly what that means.
2. See it positively. While you may have more fat on your thighs than you'd like, there are probably other body parts you can be proud of. Don't focus on your "problem areas" all the time. Instead, pay attention to the characteristics of your body that make you feel beautiful, and emphasize them as much as possible.
   • Name three body parts that you find attractive and that make you feel good. You may have strong arms, a flat stomach, straight teeth, or bright green eyes. Whatever body part you like best, make sure to emphasize this feature.
3. Appreciate your body. Your body is a great device that you carry with it all your life. It can help to pay more attention to what your body can do. Remember that your body is an instrument, not just any decoration. Appreciate that your strong thighs can carry your child or grandchild, that they help you up the stairs and that you can hop through them or jump rope.