How To Lose Thigh Fat Fast: 9 Inner Thigh Fat Removal Tips That Works

Inner thigh fat is a sign of calorie excess. This means that you have taken in more calories by eating and drinking than you’ve burned through exercise.

According to a paper from Yale, spot reduction of fat is near impossible. Exercises, when done burns calories across the body. That is, you cannot set out to remove thigh fat solely.

You may have thought that achieving lovely, toned legs is nothing but a dream but I’d like to assure you that it is very much possible. There are in fact plenty of simple ways to help in thigh fat removal and achieve model worthy legs in no time at all. You may be wondering how to lose thigh fat.

How to lose thigh fat? Well, that’s easy! Here are 9 simple and easy tips on how to lose thigh fat in no time.



While excessive thigh fattening could be due to an increase in calorie intake,  most women get fat from thighs in the stage of menopause too. Thigh fat removal can be frustrating, but it is not completely impossible.

It just requires you to follow a good diet plan religiously with habitual exercise. Let’s look at some way you can burn the fat, but you should keep in mind that no diet or exercise will specifically help you burn fat off a particular body part.

Instead, it will help you genuinely lose excess fat. Once you are burning fat, you can tone your thighs by exercising.

Before we proceed to the 10 best exercises on how to get rid of inner thigh fat, let’s take a look at the causes of inner thigh fat.


What Causes Thigh Fat

Where your body stores this fat is determined in large part by genetics. Women tend to store extra fat in their hips, lower belly, and inner thighs. Men can also have inner thigh fat, although they tend to store fat in their abdomen area.

The inner thigh fat is most common in women. This fat is one of the most difficult excess body fat to lose. 

Excess body fat can form on the inner thighs as either:

  • subcutaneous fat (located just below the skin)
  • intramuscular fat (located within the muscle)


There are 2 major factors that cause thigh fat. These two factors include;


  • Body Shape

Why is the thigh fat so hard to lose?

Your body shape is one of the most significant factors that will determine the size of those inner thighs. If you’re pear-shaped, then you can be sure to pack a lot of fat in your butt and thighs.

On the other hand, those that are cone-shaped will have little trouble with thigh fat(1).

Is it impossible to change your body structure?

The best you can do if you’re pear-shaped is to work out more often in order to get rid of thigh fat.


  • Gender

You should not be surprised that gender has a lot to do with thigh fat. Both men and women have some fats that are specific to each sex.


This is because it is the sex hormones that affect the distribution of fat in each gender(2). The estrogen hormone that is found in women directs fat deposits to areas around the buttocks, pelvis, and the inner and outer thighs.


Read: 10 Easy Exercises to Reduce Thigh Fat in a Week

Men, on the other hand, have the testosterone hormone that directs fat to store around the belly. 
It is as a result that women find it more difficult to get rid of fat in the butt, thighs, and hips compared to other parts of their body.

You should be aware that this fat around the hips, butt, and thighs is actually a good and bad situation.

According to the research conducted at Concordia University, it was found that most Women tend to have excess fat in their thighs and hips before menopause, while men tend to have excess fat on their bellies.

But after menopause, the reverse is the case: most women’s fat storage patterns start to look like those of men. This means that there’s an association between estrogen and body fat storage.

This connection is well documented, but there is pauper understanding of the basic mechanisms behind it

Here’s another way to think about it.

It is good because the fat plays a major role in lactation and fertility. Once it is lactation period, this fat that is known to be stubborn becomes easier to remove.


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How to Lose Thigh Fat


1. Get on a Healthy Diet Plan



When it comes to how to lose thigh fat, it is highly important that you start and maintain a very healthy diet. You can only reduce thigh fat by reducing calories from your diet and exercising. Here are some dos and don’t for a healthy diet to get rid of thigh fat.


  • Consume high-quality proteins like lean meats and nuts.
  • Inculcate large quantities of fruits and vegetables in your diet.
  • Complex carbohydrates rich foods such as whole wheat bread, legumes, and brown rice.
  • Skip the red meat and go for lean proteins.
  • More of low-fat dairy products since they contain calcium, and it helps regulate fat cells storage and contribute to weight loss.


  • Heavily processed food items is a major “don’t”. Avoid bagged, boxed and canned foods including frozen food items and pre-made meals such as fries or pizza.
  • Intake of saturated food items should be avoided since when consumed in excess can be deteriorating to the body.
  • Dairy foods and meat intake, therefore, should be minimized, not completely stopped.


2. Take Up Yoga



Yoga has helped a lot of people become more trim, flexible and more at peace with themselves. The moves stretch your entire body and help to relax your mind so it’s good for more than your inner thighs.

A lot of people in their quest of how to lose thigh fat start yoga as a way to tone up and get more flexible but end up continuing it as a way of life due to all the great benefits it has. It doesn’t matter if you join a class or simply buy a DVD to practice home, yoga is great for you either way. 

From personal experience, I can’t recommend it highly enough!


3. Get in Your Cardio



One of the most important answers to the question of how to remove thigh fat is to really rev up your calorie burn with some sweat-spilling, heart-pumping cardio. Cardiovascular exercises burn tons of calories, and it helps your body to metabolize your fat stores, revealing that lean, toned muscle underneath.

Including both high-intensity-interval-training (HIIT) and steady-state cardio in your overall exercise plan will help you reduce your total body fat and tone your thighs.

Even better, there’s no need to spend hours a day at the gym. Choose activities that burn the most calories like running, jumping rope, stair climbing or biking to get the maximum burn for the least time investment.

Try mixing it up with high-intensity intervals where you go hard for a minute and recover for another minute for a total of 20-30 minutes three times a week and you’ll be seeing your lovely thighs.


4. Dance

Dancing is a fantastic way to shed those unwanted inches from your thighs. It’s a great cardio exercise that strengthens your legs, increases flexibility. And you know what? It is loads of fun!

Dancing is so easy to do too – you can either join a class, shake your moves along to an interactive video game or simply turn up your stereo. Even if you’re not trying to lose weight, shaking your stuff for just ten minutes a day will help your thighs look and feel great!


5. Keep Track of and Cut Your Calories

After calculating your calorie totals for the week, subtract your total calories burned from your total calories consumed. If the resulting number is greater than zero, then you have a calorie excess. To create a calorie deficit, you will need to bring this number under zero.

A calorie deficit means that you are burning more calories than you are taking in, causing your body to burn away some of your stored fat as fuel. Aerobic exercise, strength training, and conscientious meal and snack choices can all help you achieve a calorie deficit.

The Centers for Disease Control and Prevention suggests creating a calorie deficit to achieve fat loss.

In order to lose body fat, including from the inner thighs, you may need to reduce the number of calories per day that you’re taking in. Depending on your current diet, you may need to:

  • eat less per day
  • eliminate processed foods
  • cut out sugary drinks

Try to switch out processed foods for whole foods including lean protein, fruits, and vegetables. Your doctor can help you with a personalized and healthy diet plan.


6. Inner Thigh Exercises

Although specific inner thigh exercises won’t burn the fat there, they can help build stronger, more shapely legs by developing the inner thigh muscles. Toning your inner thighs also has health benefits; strong thigh muscles help stabilize your knees, which can prevent joint pain as you age.

Wide-legged plie squats, inner thigh leg lifts, and ball squeeze target the adductor muscles. Yoga balancing poses as well as mat Pilates exercises such as single leg circles also hone endurance in the inner thigh.

Do these along with other leg exercises, such as squats, lunges and step-ups, that target the outer thigh, quadriceps, and hamstrings as well as the inner thighs.




Include legwork in a total-body strengthening routine that targets all the major muscle groups at least twice per week. This includes your chest, abdominals, arms, shoulders, and back; use weights that make you feel fatigued in eight to 12 repetitions.

Begin with just one set of exercises and work your way up to two or three sets. Take at least one day off between strength-training sessions.

Don’t worry about a twice-weekly routine bulking up your thighs or any other part of your body. Two, or even three, times per week is just enough to build a healthy amount of muscle mass that boosts your metabolism so weight comes off easier.

A significant change in muscle size takes serious training and dietary protocols in addition to superior genetics — you won’t gain a significant amount of muscle on a weight loss diet.


Workout Benefits of Getting Rid of Thigh Fat

  • A daily workout will regular your hormonal levels. This not only helps reduce and get rid of cellulite,
  • It will also help to prevent mood swings.
  • Exercising will increase the blood flow to your thighs, helping to keep the nerve healthy. Better blood circulation will, in turn, help to remove excess fluid.
  • Lastly, as you lose fat in your thighs and hips, you will have less of it to press against you’re the wall connective tissue.

Studies have shown anaerobic exercise, especially HIIT, to be highly effective for fat loss. Interval training can help you build muscle and improve your aerobic capacity. You’ll also save time because these workouts are designed to be performed quickly, but effectively.


7. Reduce Your Alcohol Intake

Alcohol can make your body reduce its fat-burning ability to about 75%. In order to burn off its end products- acetaldehyde and acetate. Subsequently, the fat and carbohydrates that you eat have a more possibility of being deposited as fat.

In fact, according to research, the association between alcohol and cancer is nothing new. 5 Spanish universities and more than 300,000 female volunteers participated in a European investigation that is now confirming that alcohol intake raises the chances of developing breast cancer.

This risk increases four times with the intake of a daily glass of wine or beer.

Indeed, even direct utilization of alcohol can expand the measure of calories you devour, can diminish your inspiration for working out, and can adversely affect your sleep.

If you do savor, drink in moderation or better still you can take green tea or fat burning smoothies which is better, healthy and as well help you to lose inner thigh fat fast.


8. Get More Sleep

Picture a day you have been beyond drained, from a late night of studying or long hours in the office. Once you are going to eat a meal, do you really care what it is? Along with being hungry, being sleepy also destroys your self -control and disintegrates your motivation.

You aren’t thinking about how good you want to look for swimsuit season or how much healthier your heart will be if you don’t go get a greasy cheeseburger for lunch since you were too tired to bring lunch into work.

8 hours of sleep answers the question of how to lose thigh fat. The goal is 8 hours but if you can’t, you can start by getting 6 hrs,  you will feel a huge difference in your discipline and energy level.


9.  Stay Hydrated.

Our bodies are around 60% water, give or take.

It is commonly recommended to drink eight 8-ounce glasses of water per day (the 8×8 rule). In reality, once your urine is clear that is a signifier that your body is happy with how much water you have consumed.

If we do not stay hydrated, physical performance can suffer. This is particularly important during intense exercise to lose thigh fat. In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours (2627).

So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best. 

If you often get headaches and feel like your energy drains quickly, you are most likely not getting yourself enough water to drink. A secret that helps out lots of people is to buy a favorite water bottle. 

You will want to carry it around and refill it, which will help you stay hydrated and keep your energy level up.



Your inner thighs are a tough area to target, but it’s essential if you want your legs to be strong, lean, and powerful. It is entirely possible to reduce inner thigh fat fast. You can reduce these types of body fat by reducing calories from your diet and exercising.

The benefits of weight loss go way beyond aesthetics. According to a 2018 study, losing inches in the thighs, hips, and buttocks may lower other risk factors for heart disease.

In order to strengthen and tone the thighs, you’ll need to do exercises that involve the legs. If weight loss is also a goal, dietary changes combined with strength and aerobic exercise will help you lose fat, gain muscle, and improve your overall fitness.

Finally, If you have any questions, leave us comments and share the love. Now make it happen!

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