The lower inner thighs can be one of the most challenging places on your body to lose fat. Due to genetics, many people are predisposed to carry fat around this area. While spot reducing fat from just one particular area is impossible, you can get rid of fat all over your body by using a number of diet tweaks and adding in certain extras to your workout program.
Make your diet as clean as possible. Calorie intake is the most important factor for losing fat, and while you may be able to lose weight initially simply by cutting calories, when you get to the final stages of your transformation, you need to do a little more. Get rid of any junk foods, processed foods and empty calories from your diet and replace them with nutritious whole foods in the form of lean proteins, fruits and vegetables. Add in healthy fats from oily fish, nuts, seeds and olive oil, and keep your starchy carbohydrates to just before and just after workouts.
Ask your doctor to do some basic blood tests. According to sports nutritionist Dr. John Berardi, if you are relatively lean yet carry excess fat around your thighs, you may have an imbalance of the hormone estrogen. Your doctor will be able to confirm this with a blood test, and if this is the case, there are certain things you can do to reduce your estrogen levels back to normal, such as reducing your consumption of soy-based foods and adding more cruciferous vegetables into your diet.
Add extra exercises into your routine to target your lower and inner thighs. While you may not be able to spot reduce fat in this way, training the area will increase the muscle size, which will give you a leaner look. Exercises such as sumo squats and deadlifts, along with isolations like band adductions, machine adductions and hack squats, all target your problem area. Aim to do two sessions per week focusing on these exercises.
- ExRx: Fat Loss & Weight Training Myths
- Lean Gains; Intermittent Fasting and Stubborn Body Fat; Marti Berkhan; June 2010
- The Essentials of Sport and Exercise Nutrition; Dr John Berardi and Ryan Andrews; 2010
- Pixland/Pixland/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.