How To Get Rid Of Inner Thigh Fat In South Africa
What is Inner Thigh Fat?
This is a common condition in women and can occur at any age due to genetics, ageing and when you consume more calories than your body needs or is able to burn, which then turns into fat.
WHAT CAUSES INNER THIGH FAT?
When you consume more calories than you burn, your body starts storing those excess calories in the form of fat.
And we cannot really choose where our body is going to store that fat; that’s mainly determined by genetics, gender and our body type.
Most women store excess body fat in their inner thighs, hips and lower belly and that’s closely related to their body type.
How To Get Rid Of Inner Thigh Fat In South Africa
HOW TO SLIM INNER THIGHS
1. ADJUST YOUR DIET FOR MAXIMUM FAT LOSS
If you exercise, but constantly eat crappy food, you’re not very likely to get great results.
Your body needs a well-balanced diet with lots of fruits and veggies, lean protein, good fats and fiber.
You should avoid alcohol, sugar (in any form), processed food, baked goods, deep-fried foods, etc.
If you want to lose inner thigh fat fast and get leaner, you really need to change your diet and stick to it.
WHAT’S THE BEST DIET TO LOSE INNER THIGH FAT?
I would advise you to eat at a slight calorie deficit and to follow a low carb diet for the quickest results.
When we need energy, our body starts burning carbs first, followed by protein and fat. So, if you eat a low carb diet and there are not enough carbs, your body will start to burn more fat and protein.
This essentially means you’ll burn more fat on a low carb diet, using it as a primary source of energy.
Also, if you want to lose weight and reduce body fat, you should be in a slight calorie deficit. And I mean slight: 200-500 calories.
But, keep in mind that any form of dieting and calorie restriction can potentially slow down your metabolism, so start with a small calorie deficit.
If you starve yourself and eat too little, you’ll just slow down your metabolism too much, and you won’t lose weight.
2. AVOID INNER THIGH EXERCISES THAT CAN MAKE THEM BIGGER
I see a lot of women that are trying to burn inner thigh fat doing precisely what they should not in term of workouts.
Working to substantially increase muscle size on your thighs (and especially if you don’t lose fat) will ultimately make your legs looks bigger…which is not your goal.
Again, there is nothing wrong with increasing muscle size on your legs by lifting heavy weights for example, but this will not get rid of inner thigh fat.
2.1 SKIP CERTAIN TYPES OF RESISTANCE TRAINING THAT CAN MAKE YOUR THIGHS BIGGER
I see a lot of women targeting their inner thighs with resistance training (i.e. that weird inner thigh machine at the gym, sumo squats, etc.). Unfortunately, this won’t slim down your inner thigh area.
It will focus on working that inner thigh muscle and may make it bigger in size, but it won’t get rid of the fat.
In fact, it could just make this area end up looking bigger. If you add some muscle – but don’t really lose fat – then you’ll end up wondering why your legs are getting bigger from working out.
In addition, unless you want to make your thighs bigger, I would avoid workouts that heavily target your quads, such as the following:
EXERCISES THAT MIGHT MAKE YOUR (INNER) THIGHS BIGGER:
- Squats and all squat variations
- Lunges
- Weighted leg machines
- CrossFit
- HIIT routines that heavily target your legs
Don’t get me wrong – these are awesome workouts – but I know that a lot of women actually have issues with muscular thighs and that is what we are trying to avoid here.
2.2 AVOID SOME TYPES OF CARDIO THAT CAN BULK UP YOUR THIGHS
Cycling, the elliptical, stair master, stair or uphill running, etc. are all great cardio workouts. They increase your cardiovascular fitness and burn lots of calories.
But they don’t slim down your legs as walking or running do, and they won’t necessarily help you get rid of inner thigh fat.
A lot of these types of cardio will actually build muscle (especially if you’re an endomorph) so your legs may get bigger, rather than slimmer.
3. DO THE RIGHT TYPE OF WORKOUTS TO SLIM INNER THIGHS
Yes, there are still workouts you can do that will tone up your whole body, including your thighs.
And again, I suggest you test some things and different workouts for yourself and your body type and see what fits you best. To start, below I have recommended inner thigh exercises to reduce inner thigh fat that worked on the majority of the girls I trained (including myself).
BEST EXERCISES TO LOSE INNER THIGH FAT FAST
f you want to lose inner thigh fat fast, you need to combine effective cardio with the right type of resistance training.
3.1 DO MORE LOW-INTENSITY CARDIO
In all my experience, the best exercise for getting rid of inner thigh fat and getting lean legs, in general, is WALKING.
Not running, swimming, cycling, elliptical, dancing, etc.
DOES WALKING REDUCE INNER THIGH FAT?
I know – it sounds too simple, right? But do not underestimate its power.
Walking is the absolute best exercise for getting rid of overall excess fat, including your inner thighs.
However, you do need to do a lot of walking. By a lot, I mean 10,000 steps per day (or 10kms, if you can!) at least.
I know this sounds time-consuming, but the 10,000 steps don’t need to be done all at once.
You can accumulate these steps during the day. And remember – it’s just walking!
My advice is to start each morning with a 5km walk so a lot of your walking is already done for the day. Then try to do as much walking as you can throughout the day.
3.2 FOCUS ON THE RIGHT TYPE OF RESISTANCE TRAINING (THAT WON’T MAKE YOUR INNER THIGHS BIGGER)
Resistance training doesn’t exactly get rid of inner thigh fat. Resistance training will tone up your body, and it will help you lose weight faster.
Doing the right kind of resistance training will keep you lean and toned without adding too much muscle bulk, so you won’t end up skinny fat after losing weight.
Any type of resistance training is great. BUT, if you are worried about your legs getting bigger with resistance training, or you are trying to reduce the size of your legs, you need to be careful with the type of exercises that you do.
Frequently Asked Questions (FAQs)
How much does it cost to remove inner thigh fat?
How much does a thigh lift cost? The average cost of thigh lift surgery is $5,355, according to 2020 statistics from the American Society of Plastic Surgeons.
Can you slim down inner thighs?
While it isn’t possible to spot reduce fat, you can target specific areas of the body with the right exercises. If the inner thighs are one of those areas you’d like to see some change, there are exercises that will strengthen the area, increasing muscle tone and slimming the leg.
According to The Stroke Association, a brisk 30-minute walk daily helps in controlling high blood pressure and in reducing the chances of stroke by 27 per cent. More importantly, brisk walking can help you tone your legs and reduce thigh fat. Walking tones your calves, quads and hamstrings and lifts the glutes.
What causes thigh fat in females?
The main culprit behind weight gain in your thighs is estrogen. This hormone drives the increase in fat cells in females, causing deposits to form most commonly around the buttocks and thighs.
How painful is thigh lift surgery?
In the first week, patients commonly experience pain in the thigh area as well as swelling and bruising around the incision sites. Pain can generally be managed with oral pain medication. You should be able to notice a slimmer silhouette at the end of week one. Dr.
How long does it take for inner thigh fat to go away?
In general, it can take anywhere from 6-12 weeks of consistent lifestyle changes to notice a slimmer appearance in your legs. With that said, some women may notice a difference in fewer than 6 weeks, and some may not notice a difference after 12 weeks. That is okay!
Does squats increase thigh fat?
Lunges and squats target the muscle tissue you have in your glutes, quads and calves, but they don’t impact any fat tissue in the area. According to the American Council on Exercise, it’s not possible to spot reduce or lose fat specifically in your thighs.
Does a thigh lift leave scars?
The scar from a thigh lift is typically most noticeable within the first six months after surgery, but its appearance should gradually lighten over time.
Why am I not losing weight from my thighs?
Genetics. Genetics is most likely the biggest culprit to why you have difficulty losing weight in the thighs. Your genes determine the pattern of your weight gain, and the same can be said for weight loss. If you tend to gain weight along the thighs first, losing weight from this area of the body can become difficult.
If you want to lose weight in your thighs, you need to engage in cardiovascular exercise, which reduces weight throughout your entire body. Running is a form of cardio, so it is effective at melting thigh fat.
How many squats should I do to lose thigh fat?
Doing two to three sets lunges and squats of 10 to 12 repetitions is excellent to tone your thigh muscles. It is important to set reasonable expectations when trying to lose weight. The larger the calorie deficit, the faster will be the fat melting process. Aim to lose 1 kilo of weight per week.
Does jumping jacks reduce thigh fat?
JUMPING JACKS: This whole-body exercise activates various muscle groups in your body. This is a great exercise to lose your thigh fat.
How can I lift my thighs without surgery?
For patients who have a small area of skin laxity and minimal excess fat on their inner thighs. AccuTite is a non-surgical procedure that uses radiofrequency to contract the skin, stimulate the production of collagen, contour the skin, and reduce unwanted fat. It is performed through one needle puncture on each thigh.