How To Lose Inner Thigh Fat? 4 Effective Tips 2024

Dr. Lee Hanses, DPT
Dr. Kimberly Langdon, MD
Inner thigh fat can be frustrating but with diet, exercise, water and sleep you can positively change the shape of your legs.
How To Lose Inner Thigh Fat
There are ways to lose inner thigh fat. Photo: Shutterstock & Team Design

Trying to lose extra inner thigh weight? You’re not alone! Especially in these warmer months when we’re wearing shorts or skirts or dresses, it’s normal to become self-conscious about what our bodies look like.

While we can’t lose inner thigh fat overnight, there are a few lifestyle changes you can make to help you start toning your thigh muscles and looking lean for the summer. This includes a balanced diet, HIIT, cardio and strength training, drinking more water and getting more sleep.

4 Effective Tips To Get Rid Of Inner Thigh Fat

  1. Eat a healthy diet
  2. Drink more water
  3. Get more sleep
  4. Exercise regularly

How To Lose Inner Thigh Fat Fast?

how to lose inner thigh fat
A nutritious diet is imperative for a successful weight loss journey. Photo: Shutterstock

Excess weight in the inner thigh area may be unwanted for many reasons; it can be uncomfortable, can cause lowered self-esteem or make clothing fit in an undesired way. Luckily, there are things we can do to help with this. A diet consisting of lean protein, fewer carbs and fats, inner thigh exercises to strengthen those muscles and the surrounding muscles, increased water intake and improved sleep habits are all extremely helpful tools in losing inner thigh fat.

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Eat A Healthy Diet

  • Eat complex carbohydrates and lean protein: Complex carbohydrates[1] are derived from whole and unprocessed plant-based foods that will help give you energy and keep you fuller longer. A high-protein diet[2] also keeps you feeling full and can help reduce overall body fat. Some lean protein sources include eggs, chicken breast, tofu, or lentils.
  • Avoid saturated and trans fats and processed foods: Foods that are higher in saturated fats have been shown[3] to cause increased stored fat throughout the body. Processed foods are high in fat, sugar and salt and can lead you to eat them in higher quantities because they don’t contain healthy nutrients like protein or fiber.
  • Eat less throughout the day: The more calories you eat, the more likely your body will be to store excess fat. Try eating smaller, more frequent meals so you’ll be less likely you will be to binge eat later. Start your day with a healthy breakfast and plan healthy snacks such as apples, bananas, nuts, or vegetables throughout the day.

Drink More Water

Drinking water throughout the day will help promote fat loss. Science suggests that water helps boost metabolism, suppresses your appetite and helps fuel workouts. Try keeping a water bottle or cup near you at all times. At minimum, men should drink 15.5 cups of water per day and women should drink 11.5 cups of water per day but this need increases if you exercise.

Get More Sleep

Getting enough sleep will promote healthy weight. Studies have shown[4] that sleep deprivation can lead to overeating. Sleeping less than 7 hours per night can lead to lower energy levels and our bodies respond to that by producing the hormone that makes us hungry because it is searching for something to give us more energy.

Exercise Regularly

Regular exercise has been shown[5] to reduce the amount of fat cells stored within the body. Building lean muscle mass and implementing cardio exercises is helpful for burning calories and burning fat. 

Exercises For Your Inner Thighs

How do you lose inner thigh fat with exercise? By choosing exercises that either target your thigh muscles or burn calories you will reduce body fat and build a leaner physique.

Cardio Workouts

Aerobic exercise is a great way to burn the calories that we’ve consumed in a day. One study showed[6] that 5 days per week of cardio exercise sessions that burned about 400 calories was significantly helpful in weight loss. Cardio workouts can include running, walking, hiking, biking, rowing or swimming.

Strength Training

Strength training helps build muscle tone. Including thigh exercises will build muscular thighs and promote the appearance of thinner inner thigh muscles. A personal trainer can help you get started with these exercises.

  • Leg Press Machine: This targets the main thigh muscle (the quads) and also the glutes. Use heavy weights and perform 3-4 sets of 8-12 repetitions.
  • Lunges: Single-leg exercises are a great way to target the inner thigh area. Use a moderately heavy weight and do 3-4 sets of 8-12 reps on each leg.
  • Squats: Use a moderate to heavy weight and aim to do 3-4 sets of 6-12 repetitions. Squats help build a toned lower body.

High-Intensity Interval Training

High-intensity interval training (HIIT) has been shown[7] to help lose weight. Because of it’s time efficiency and intensity, you can burn more calories and reach fatigue much faster than longer duration, moderately intense exercise.

What Causes Inner Thigh Fat and Why Is It Hard To Lose?


Genetics plays a huge role in the overall shape of the human body. How we gain muscle, how we accumulate fat and how we lose upper inner thigh fat! In fact, there are over 400 genes that may contribute to being overweight or obese. People can be predisposed to holding onto fat in certain areas of the body (including the inner thighs) and currently, there is very little we can do to change this.


Men and women have varying levels of hormones[8] throughout our bodies which causes body fat distribution to be different between the sexes. Women will tend to hold more fat in the upper thigh and gluteal areas whereas men tend to store extra fat in the abdominal area. 

How Long Does It Take To Lose Inner Thigh Fat?

It is hard to say how long it takes to burn fat in the inner thighs because there are so many factors at play. There is next to no scientific evidence to support the idea of targeted fat loss, but rather the implementation of habits to encourage overall fat loss throughout the body.

The key to maintaining a healthy body weight is consistency. By practicing the advice we laid out above, you should notice a difference in how your body looks in just a few weeks.

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Losing thigh fat can be difficult! Inner thigh fat is influenced by genetics and hormones but with diet, exercise, water and sleep, you can reduce fat storage, build leg muscles and burn fat. Be sure to stay consistent and give yourself credit for beginning your journey!

Frequently Asked Questions

How can I lose inner thigh fat in three days?

There’s no quick fix for losing weight in just a few days, but if you stick to eating healthy, exercising, drinking water, and sleeping enough, you should notice results in just a few weeks.

How do I lose inner thigh fat overnight without exercise?

Stubborn inner thigh fat can be lost through diet. Although it cannot be done overnight, eating fewer calories and fueling your body with healthy foods will make it harder for your body to store fat.

What if I need help in the gym with these exercises?

If it is within your financial means, hiring a personal trainer is a great way to get started on a fitness routine.

How long will it take to build muscle mass?

With a reduction in calorie intake, a low-fat diet, and regular strength training, you should start to see results in about six weeks.


  1. Ferretti, F. and Mariani, M. (2017). Simple vs. Complex Carbohydrate Dietary Patterns and the Global Overweight and Obesity Pandemic. International Journal of Environmental Research and Public Health, [online] 14(10), pp.1174–1174. doi:
  2. Moon, J. and Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome, [online] 29(3), pp.166–173. doi:
  3. Hariri, N., Gougeon, R. and Thibault, L. (2010). A highly saturated fat-rich diet is more obesogenic than diets with lower saturated fat content. Nutrition Research, [online] 30(9), pp.632–643. doi:
  4. Greer, S., Goldstein, A.N. and Walker, M.P. (2013). The impact of sleep deprivation on food desire in the human brain. Nature Communications, [online] 4(1). doi:
  5. Verdú, E., Homs, J. and Pere Boadas-Vaello (2021). Physiological Changes and Pathological Pain Associated with Sedentary Lifestyle-Induced Body Systems Fat Accumulation and Their Modulation by Physical Exercise. International Journal of Environmental Research and Public Health, [online] 18(24), pp.13333–13333. doi:
  6. Donnelly, J.E., Honas, J.J., Smith, B., Mayo, M.S., Gibson, C., Sullivan, D.K., Lee, J.-H., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013). Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, [online] 21(3), pp.E219–E228. doi:
  7. Maillard, F., Pereira, B. and Boisseau, N. (2018). Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. [online] ResearchGate. Available at:
  8. Frank, A., Roberta, Palmer, B.F. and Clegg, D.J. (2019). Determinants of body fat distribution in humans may provide insight about obesity-related health risks. Journal of Lipid Research, [online] 60(10), pp.1710–1719. doi:

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