6 effective ways to get rid of stubborn inner thigh fat
Dreaming of thinner, slimmer summer legs? Struggling to tone your thighs? We can help!
The truth is, we all have stubborn areas of fat on our body we struggle to get rid of, and for some that just happens to be the thighs. And with warmer seasons on the horizon, you may be thinking it’s time to tone up.
So whether you need to make big changes to your current exercise, eating and sleeping routine or just some small adjustments, here are 6 ways to help you burn thigh fat.
1. Do exercises that target the thighs
There are plenty of exercises you can incorporate into your workouts that target the thighs. These exercises can be done with or without weights – they include:
- Squats (parallel, pile and single-leg)
- Lunges (front and side)
- Thigh lifts (flat on your back with your legs elevated, lowering each leg out to the side one at a time)
Intensifying your current exercise routine is also a great way to target stubborn thigh fat. Try adding an incline to your regular walk or run (outside or on the treadmill), or even find some stairs to run or walk up often.
Try our on-demand thigh toning workouts:
2. Cut back on or change your carb intake to lose overall body fat
Losing overall body fat is a great way to kick your thighs into gear. Cutting carbs can help you lose weight, but it’s important not to get rid of them completely as they are the body’s natural source of energy when you exercise. In fact, according to the Australian Dietary Guidelines, between 45% and 65% of your energy should come from carbohydrates. It’s the low fibre, processed carbs we want to cut back on like white bread, pastries, doughnuts, cakes, pizza and high sugar foods.
High fibre carbs come in a range of foods from grains and legumes to dairy, fruit and veggies. When choosing your carbs look for those with Low GI (glycaemic indexes), as these types of foods take longer to digest and help us feel fuller for longer.
3. Eat nutritious foods
Eating healthy foods, in combination with regular exercise, helps maintain and build muscle and burn fat… which applies to your thigh area. Every day you need a variety of nutritious foods from each of the five food groups: vegetables, fruits, grains, lean proteins (meats, fish, legumes) and dairy (or alternatives).
It’s also important to limit your intake of food with high saturated fat, salt and sugar levels. On top of that, reduce the amount of alcohol you consume, allow yourself to have the occasional drink rather than regularly indulging.
4. Drink more water
Staying hydrated is a key ingredient when it comes to weight loss. So drinking the right amount of water each day gives your body the best chance to perform. Among other things, consuming water carries nutrients and oxygen to cells, aids digestion, normalises blood pressure, stabilises heart rate and regulates body temperature (which all helps with exercise and weight loss).
Each day you should be drinking at least 4 to 6 cups of water per day. During the warmer seasons or on days you do more intense exercise you may require more as you may lose additional body fluid through sweat. Just remember to listen to your body and drink enough to avoid feeling thirsty throughout the day.
5. Up your electrolytes
As mentioned above, it’s crucial to stay hydrated. Important minerals that regulate and control body fluid are called electrolytes (sodium, potassium and magnesium), and with the right amount, your body will be able to maintain optimal health and performance. Alternatively, by dropping your electrolyte level, your body will become dehydrated which impacts your ability to exercise and ultimately lose weight.
While water alone naturally maintains electrolyte levels, electrolyte sports drinks or even coconut water may be a good option to consume to boost your levels before a workout. It’s important to remember though, there is a time and a place for these types of drinks as some may be high in sugar – so only consume them before a rigorous workout and look for low-calorie options if you can.
6. Get more sleep
Getting a good sleep is crucial to staying in good health and it also plays a significant role in how you exercise. Studies have shown that those with poor sleep patterns aren’t able to perform as well when it comes to working out. Not only that, a good amount of sleep boosts memory, and restores the nervous, immune, skeletal and muscular systems in the body, which also helps with exercise performance.
Plus, when you exercise regularly, you’re more likely to have a better sleep… so it’s a win win. Make sure to get to bed early and wake up with a solid 8 hours (or more) under your belt ready for the day.
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BetterHealth Channel (Vic Gov): https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-and-carbohydrates
Eat for Health (Aus Gov): https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
Cleveland Clinic: https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not
Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
Health Direct (Aus Gov): https://www.healthdirect.gov.au/sleep
American Journal of Lifestyle Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/