How To Lose Inner Thigh Fat: 8 Simple Ways To Get Rid Of Thigh Fat In 2024

mitchelle morgan

Reviewed by Kathy Shattler, MS, RDN
how to lose inner thigh fat
You can lose inner thigh fat in eight ways. Photo: kei907/Shutterstock

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The inner thigh area can store loose fat[1] as you gain weight. The excess fat can be hard to eliminate, but not impossible.

Thankfully, there are ways to get rid of the stubborn fat fast. So, you can be sure you’ll fit into those lovely jeans soon. Start by consuming fewer calories to boost weight loss, and eat only healthy foods.

A low-carb diet also comes in handy, together with doing inner thigh exercises to boost fat burning. Keep reading and learn how to lose inner thigh fat today. 

How To Get Rid Of Inner Thigh Fat Fast

  1. Consume fewer calories.
  2. Eat healthy foods.
  3. Do cardio exercises.
  4. Embrace a low-carb diet.
  5. Avoid eating processed foods and trans fats.
  6. Incorporate resistance training.
  7. Embrace inner thigh exercises.
  8. Get CoolSculpting.

Effective Ways To Get Rid Of Stubborn Inner Thigh Fat

how to lose inner thigh fat
You can eliminate lose inner thigh fat easliy. Photo: staras/Shutterstock

Excess fat makes the inner thighs bigger. There are ways to eliminate stubborn inner thigh fat. These ways include:

Consume Fewer Calories

Finding ways to lose weight is the goal when you want to eliminate loose inner thigh fat. What you eat is worth considering after setting weight loss goals. But you also must know the right amount of food[2] to consume daily.

One effective way to banish inner thigh fat is to consume a calorie deficit. Take note of food intake before setting weight loss goals and necessary changes. Eating too many calories leads to weight gain[3] and fat accumulation in your thighs.

Every person has different caloric needs depending on several factors. Your age and gender[4] are crucial to eating fewer calories to eliminate fat cells.

Consulting a registered dietitian is handy when you want to burn more calories. They can offer more insight into healthy habits and avoiding too many calories.

In addition, take note of how active you are when thinking of eating fewer calories to burn more fat cells. For instance, people who lift weights and do other bodyweight exercises for inner thigh fat loss must consume more calories[5] to build lean body mass and resculpt their physique.

It’s best to use a calorie calculator since it considers your activity level, sex, weight, height, and age.

Eat Healthy Foods

A balanced diet is one of the best ways to lose weight and enjoy a healthy lifestyle. Eating fewer calories does work to shed excess inner thigh fat. But, to gain lean muscle mass, eat healthy fats, lean proteins,[6] and fresh fruits and vegetables for adequate fiber.

Added whole grains can provide energy for workouts[7] and more fiber. Lean meats like skinless chicken,[8] lean beef, and fish are healthy and nutritious. In addition, you can eat eggs,[9] lentils, quinoa, and tofu. Healthy fat choices include nuts, olive oil, and fatty fish like salmon.

Thankfully, there are apps[10] and guides to a healthy eating plate. For example, ensure half the plate has beneficial vegetables that will boost fat burning. After that, divide half the portion to have protein and the other half whole carbohydrates.

Do Cardio Exercises

how to lose inner thigh fat
Cardio workouts are a good way to eliminate inner thigh fat. Photo: Microgen/Shutterstock

Anyone who wants to learn to lose inner thigh fat must embrace cardio workouts. Such workouts are excellent for fat-burning and getting stronger. The stubborn thigh fat stands no chance when you do different cardio workouts to stay fit.

One reason to embrace cardio exercises is to boost your metabolism.[11] You get to burn more calories daily and reduce weight gain chances. Getting active is an excellent way to burn thigh fat fast and enjoy a toned look.

Try different aerobic exercises[12] to see which one works best for you. Or, you can hire a personal trainer to help you with a workout plan to burn more calories. A personal trainer knows the best workouts to fight stubborn thigh fat, especially for beginners.

Frankly, aerobic exercises have so much variety, including swimming,[13] high-intensity interval training, walking or jogging, or cycling. Coming up with an exercise routine can help you work out at home, in the gym, or outside in nature.

Treadmill walking or running exercises are good exercises to use at home or in the gym to burn thigh fat.[14] A gradual increase in intensity, duration, or frequency will help burn thigh fat fast and tone thigh muscles while keeping up with your fitness level. Keep up with a good routine to increase fat loss and banish loose inner thigh fat.

Embrace A Low-Carb Diet

It’s best to avoid eating refined carbs when you want to burn fat cells in the inner thigh area. Instead, opt for some whole carbs in your day that provide more vitamins and minerals. In addition, you can embrace a low-carb diet,[15] such as the Mediterranean diet, to boost weight loss.

A low-carb diet can help you lose fat fast and maintain a trim figure. It restricts consuming high-carb foods and sugary treats when you want to burn fat. Instead, eat lean protein, low-carb fruits, non-starchy vegetables, and healthy fats, and remember to take a supplement.

Examples of the best foods to eat when on a low-carb diet include:

Besides eating the right foods, a low-carb diet requires picking the correct drinks. Many drinks are high in carbs and not ideal for burning fat. Sticking to low-carb beverages[17] such as water, tea, and coffee. 

All in all, limit your intake of sodas, energy drinks, sweet and sugary snacks, unhealthy fat products, and refined carbs to lose inner thigh fat.

Avoid Eating Processed Foods And Trans Fats

Processed foods[18] can lead to excess inner thigh fat. Such foods are high in sugar and unhealthy fat that increase body fat. So, avoiding processed meals and sticking to healthier options is best.

Inner thigh fat takes time and dedication to lose and get slimmer. Be sure to eat healthy carbs,[19] protein, and veggies to burn excess fat. Whole grains are a good option to lower your body mass index.[20]Truthfully, processed foods are high in carbs and trans fats. Trans fats[21] are a result of pumping hydrogen into unsaturated fats. Examples of processed foods to eliminate from your diet include:

Incorporate Resistance Training

Cardio exercises or aerobic exercises are awesome for fat-burning and boosting overall excess fat loss. They are good additions to a daily exercise routine to lose weight. However, there are other methods to reduce body fat and retain muscle mass, such as resistance training.

Incorporate strength training[24] into your routine while working to burn more fat and have slimmer inner thighs. Weight lifting is an excellent method for burning fat and having muscular thighs. In addition, resistance training[25] improves your stability and flexibility, which change as you advance in age.

Fat burning during strength training occurs when you have a higher metabolic rate.[26] You keep burning fat even after leaving the gym while resting and sleeping. A slimmer inner thigh area is a good reason to try strength training at the gym.

Embrace Inner Thigh Exercises

Cardio or aerobic exercises are excellent ways to lose weight and get fit. However, consider adding inner thigh exercises to eliminate stubborn inner thigh fat. Speak with your personal trainer about today’s best inner thigh exercises.

Inner thigh exercises[27] work to increase the inner thigh gap and get rid of overall excess fat. Some examples of inner thigh muscle exercises to try at home include

  • Sumo squats.
  • Lunges.
  • Reverse lunges.
  • Jumping jacks.
  • Single-led deadlifts.
  • Squat variations.[28]

In addition, it’s worth adding bodyweight exercises to lose overall excess fat. The best bodyweight exercises to do at home include

  • Planks.
  • Push-ups.
  • Burpees.[29]
  • Mountain climbers.

Get CoolSculpting

Apart from eating healthy foods, low-carb diets, and inner thigh exercises, you could try CoolSculpting.[30] It’s a minimally invasive procedure that won’t require going under the knife to reclaim your thigh gap.

CoolSculpting eliminates stubborn inner thigh fat by freezing it on the spot. As a result, the fat cells will begin to die and collapse. The body will remove the fat cells for several weeks to reveal your thigh gap.[31]

If you want a minimally invasive procedure to eliminate loose inner thigh fat, it’s a good option. Most women will enjoy CoolSculpting as the best way to lose subcutaneous fat.

During this non-surgical procedure, it’s best to set aside time. It can take up to 40 minutes for each thigh. Also, ensure you only visit a plastic surgeon or a licensed healthcare provider to get CoolSculpting. 

What Causes Inner Thigh Fat?

Loose inner thigh fat is the culprit when you jog and hear a clapping sound. At the same time, that’s why it’s not easy to fit into a pair of jeans you love. People who have lots of inner thigh fat can boost fat burning to reveal a thigh gap.

Perhaps it’s almost summertime, and you want to rock a pair of shorts. It’s common to want to know what causes inner thigh fat and how to get rid of inner thigh fat quickly. Also, you can find out why inner thigh fat is hard to lose.

Frankly, the goal of losing stubborn inner thigh fat is one that many people have from time to time. That’s the best way to reclaim or get a thigh gap. Thighs are notorious for gaining fat at a rapid pace during weight gain.

There are many reasons why you have inner thigh fat. Understanding them can shed light as you figure out how to lose inner thigh fat. Below are the causes of inner thigh fat.


Most women who have excess inner thigh fat must consider their genetics.[32] Essentially, your genetics determines fat distribution and storage in the body. Men have more fat in the abdominal area, while women have it in the lower tummy and thighs.

Weight Gain

Another reason you have inner thigh fat is weight gain.[33] Fat accumulation is rapid when you consume more calories than your body needs daily. That, plus an inactive lifestyle, will result in loose thigh fat. 

Why Is Inner Thigh Fat Hard To Lose?

The inner thigh fat is hard to lose and requires effort to get a slimmer physique. The subcutaneous fat in the inner thigh area contains fat cells with two receptors. That is, the alpha-2 and the beta-2 receptors.[34]

When you want to lose stubborn inner thigh fat, the two receptors play a role in weight loss. The role of the alpha-2 receptors is to command fat storage for future use. On the other hand, beta-2 receptors command fat release, thus boosting fat burning.

Eventually, the push and pull causes slow fat loss as you aim to lose thigh fat fast. The fat cells have a slow response to inner thigh exercises and diet changes. 


Losing inner thigh fat can help you fit into your jeans fast. However, it takes time and effort to get rid of the excess fat and regain that thigh gap. The good news is there are ways to get rid of stubborn inner thigh fat fast.

Working on your diet and exercising are handy ways to lose inner thigh fat. But it’s a process that takes time and lots of effort. Work on eating fewer calories and following a low-carb diet to boost fat burning.

In addition, add aerobic exercise and resistance training to your routine for the best results. Lastly, you can try a minimally invasive procedure like CoolSculpting to eliminate excess fat cells. 

Frequently Asked Questions

Is it bad to have fat thighs?

No, it’s not bad to have fat thighs. However, you can lose inner thigh fat if you want a slimmer physique and a thigh gap.

Which exercise burns the most thigh fat?

Cardio or aerobic exercise is the best when you want to lose inner thigh fat. Get into a routine and watch your thighs get smaller as you get more active.

Can walking reduce thigh fat?

Yes, you can walk to reduce thigh fat. Walking is a form of aerobic exercise that comes in handy when you want to burn fat. However, taking a walk will take longer to reduce thigh fat.

What is the fastest way to lose thigh fat?

Lower calorie intake is the fastest way to lose thigh fat. Weight gain leads to fat accumulation in the thigh area. By reducing food intake, you can lower fat storage in your body.

How can I slim my big thighs naturally?

There are many ways you can slim your thighs naturally and enjoy a slimmer look. Start by embracing a low-carb diet, eating healthy foods, and doing inner thigh exercises. In addition, try strength training to increase muscle mass. 

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EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Mitchelle Morgan is a health and wellness writer with over 10 years of experience. She holds a Master's in Communication. Her mission is to provide readers with information that helps them live a better lifestyle. All… See More