How many of us have been there? ‘If I do a 1000 inner and outer thigh exercises my thighs will get thinner’ or ‘if I starve myself on a diet I will lose weight from my thighs’ ‘If I sign up to a marathon I can literally run my inner thigh fat away!’

Yep…. Me too!

Sorry to tell you but women tend to have more of the fat storing fat cell receptors in the lower body which explains why getting rid of stubborn inner thigh fat is so hard!


I am stating the obvious that the most stubborn areas of body fat on a woman are love handles, bottom, lower belly and inner thigh fat. But hopefully I can help shed some light on why and what you can do about it.

Balancing out calories is not a smart option unless you balance out hormones too. Especially when trying to get rid of stubborn inner thigh fat.

Fact 1: Simply going on a low calorie diet will NOT help get rid of inner thigh fat! Just eating less calories will NOT reduce fat from the inner thighs. Most women will find that by just dieting and/or performing endless hours of cardio they actually burn fat from the upper body and torso while the stubborn lower body and inner thigh fat remains.

Fact 2: Stubborn fat is more to do with hormones rather than calories. Weight loss and fat loss are two very separate things. It is hormones and not calories that govern whether fat is burned or stored in a cell. What’s more hormones determine where fat is burned or stored.

Fact 3: Around 95% of women or more have cellulite to some varying degree.

Fact 4: There are two types of cell receptors. Alpha and Beta adrenergic receptors. One encourages fat release (Beta) and one encourages fat storage (Alpha). Men tend to have more Beta in the lower body and more Alpha in the trunk. Women tend to have more of the stubborn Alpha receptors in the lower body.

Fact 5: There are no foods that magically ‘burn’ fat from the inner thighs but the right foods along with other lifestyle factors such as getting good sleep, hydration, managing stress, exposure to hormone disruptors in the environment, diet and the right exercise will balance metabolic hormones. Thus enabling stubborn fat to be released and burned form the cells.

Fact 6: Exposure to endocrine disruptors and estrogen mimickers such as phytoestrogens and xenoestrogens (from plastics, pesticides, cosmetics etc) from the environment can further encourage fat storage in the lower body in females.

get rid of inner thigh fat_3

So how can you get rid of stubborn inner thigh fat?

Also check out this Inner thigh no equipment workout

Not only do you need a calorie deficit, you also need to achieve balance of metabolic hormones. Hormones determine whether we burn fat or store and more importantly, where we burn or store fat. By choosing the right foods rather than simply eating less you will manage hunger and cravings effortlessly.

You will have the energy to remain focussed and committed to the workouts meaning this way of eating is sustainable. The only way you will get results is to remain consistent and find a way of living this lifestyle forever.

Get rid of inner thigh fat with these foods:

Step 1: First thing every morning drink warm water with freshly squeezed lemon and lime. This helps the liver eliminate toxins. The liver is your fat burning organ and when working correctly it can metabolise and excrete hormones to allow for better hormonal balance. Better still put a slice of lemon in your water bottle and drink all day. The metabolism will work so much better when hydrated adequately.

Step 2: Along side increasing your daily green vegetable (in particular aim for one serving each day of cruciferous variety such as brussel sprouts, cabbage and cauliflower) and salad intake. Take a concentrated greens drink every morning that contains super green vegetables such as broccoli, spinach, kale, watercress. parsley and basil for example.

These are perfect for alkalising the body (which helps with fat loss) and further aiding the liver with detoxification of toxins and excess hormones therefore helping it to burn stubborn inner thigh fat.

Step 3: Add a tablespoon of chia seeds to your baking, soups, smoothies or yoghurt. Chia seeds are around 20% protein and are said to soak up to 10-12 times their weight in water forming a gel in your stomach. The high fibre, protein and fat burning Omega 3’s make chia the perfect food for burning stubborn inner thigh fat.

Step 4: In order to bypass the Alpha receptors you need to minimise exposure to starchy carbs (#beigedeadfood). Replace these foods with more lean sources of protein such as organic chicken, grass-fed beef or free-range eggs and plenty of fibrous vegetables. (increasing protein and fibre will encourage fat burning by stabilising insulin, increasing glucagon while keeping you full).

Remember stubborn fat is more reactive to insulin and therefore to create the right hormonal conditions it is wise to avoid or limit foods that stimulate insulin.

Step 5: Whey protein has been proven to reduce appetite and increase fat loss. It  has also been show to improve levels of serotonin and therefore enhance feelings of wellbeing.

This combination means you are much more likely to resist sugar and carbohydrate cravings and therefore stick to the fat loss lifestyle. Enjoy it in a shake or use it to add to food.

get rid of inner thigh fat_2

Typical  carbs (#beigedeadfood) to avoid:

– Sugar
– Cereals, cereal bars
– Wheat (bread, pasta, biscuits, pastry)
– Crisps
– Chocolate and confectionary
– Alcohol
– Juices

Suggested food plan

Aim to increase intakes of organic soy free and estrogen free proteins such as organic chicken. Choose organic, fibrous, low-sugar carbohydrates such as cruciferous vegetables and berries. Where possible try to reduce exposure to plastics and chemicals (such as heated plastics) that encourage the stubborn inner thigh fat to be released.

Breakfast: Eggs, spinach, avocado with a greens drink

Snack: Whey protein shake

Lunch: Wild salmon salad with a small baked sweet potato

Snack: fresh berries and nuts

Dinner: Organic chicken curry with cauliflower rice and steamed vegetables

Drinks: Warm water with lemon, green tea, organic coffee

To get rid of inner thigh fat with these foods you need to combine the right type of exercise too. You will see below an ideal plan that combines low intensity exercise such as walking or yoga with HIIT such as sprints and circuits with resistance training to produce positive stubborn inner thigh fat burning hormones.

Suggested workout plan

Monday: 20 mins HIIT +30 min leisure walk

Tuesday: 20 mins lower body resistance training + 30 min leisure walk

Wednesday: 30-45 min cardio such as spin or run

Thursday: 20 mins upper body workout + 30 min leisure walk

Friday: 20 mins sprints + 30 min leisure walk

Saturday: 20 mins lower body resistance training + 30 min leisure walk

Sunday: Rest day + 30-60 min leisure walk.

Combine this with the dietary guidelines listed above and your stubborn inner thigh fat will soon be a thing of the past.

Big love, small tummies

Jill – The Fat Controller



WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans