Here’s What Causes Inner Thigh Fat (And how to get rid of it)

Have you ever felt anything odd about the inner side of your thigh? Do you have a little extra padding around your thighs? You’re not alone.

For most people, the presence of the inner thigh can be a source of severe anxiety triggers. So, what causes inner thigh fat?

Inner thigh fat is generally caused by estrogen, a hormone that increases fat cells in females, which causes deposits most typically around the buttocks and thighs. Inner thigh fat is a common problem, and there are several causes.

This health-focused blog post will discuss the different causes of inner thigh fat and how to get rid of it!

You might be wondering whether walking or cycling, which one is better for toning thighs? I have written an article; check it out!.

Here's What Causes Inner Thigh Fat (And how to get rid of it)
Here’s What Causes Inner Thigh Fat (And how to get rid of it) –

Table of Contents

What Is Inner Thigh Fat?

Inner thigh fat, also known as saddlebags, is a common problem area for many women. While it’s not exactly harmful to your health, it can be unsightly and make you feel self-conscious about your appearance.

Females generally store fat in their hips, lower bellies, and inner thighs. Inner thigh fat could form in two different ways: subcutaneous fat, located just below your skin, and intramuscular fat, found within the muscle (Source:

Many other factors contribute to the accumulation of inner thigh fat.

Causes of Inner Thigh Fat

There can be many different causes of inner thigh fat. Let’s find out what can be the different causes of inner thigh fat.

1- Genetics

If you have parents or grandparents who were overweight, there’s a good chance you will be too. That’s because excess weight is often passed down through families.

So if conditions like obesity run in your family, you may want to watch your weight closely. It is possible to be overweight even if no one in your family is, but it’s relatively less likely.

2- Hormonal Changes

Many experts opine that one of the most common inner thigh fat causes is hormonal changes. These can include everything from puberty to menopause and even pregnancy.

When estrogen levels in the body rise, fat cells begin to accumulate in the hips, buttocks, and thighs. This is why many women find it difficult to lose weight in these areas, even when they eat a healthy diet and exercise regularly.

3- Lifestyle Choices

Another cause of inner thigh fat causes is simply lifestyle choices. If you spend a large proportion of daily time sitting down, whether it’s at a desk or in a car, you’re not going to be burning many calories.

This lack of activity can lead to weight gain, which will eventually show up as thigh fat.

According to the World Health Organization (WHO), The actual causes of obesity and overweight globally are the followings:

  • Higher consumption of energy-dense foods, exceptionally high in fat and sugars.
  • And increased physical inactivity because of the increasingly sedentary nature of many forms of work, increasing urbanization, and changing modes of transportation.

4- Poor Diet

Eating many processed and unhealthy foods is one of the main reasons for having inner thigh fat. This is because of the reason that these foods are high in calories and low in nutrients, which can cause weight gain.

In addition, these foods often contain Trans fats, which can promote the growth of fat cells.

You might also enjoy reading: 32 Foods That Burn Belly Fat Fast, according to science.

5- Lack of Exercise

If you don’t exercise regularly, you’re more likely to have excess fat in your thighs and other areas of your body.

It is crucial for your health to get at least 30 minutes of moderate to vigorous exercise routine to maintain a healthy weight and body composition, suggest the Centers for Disease Control and Prevention (CDC).

You might like reading: 33 Best Workouts For Thigh Gap [Including videos]

6- Smoke and Alcohol Consumption

Smoke and alcohol consumption are two of the most common causes of inner thigh fat. Both of these substances contain chemicals that can damage the skin and underlying tissue, making it extremely difficult for your entire body to break down and eliminate fat cells.

In addition, smoke and alcohol can also contribute to dehydration, which can make the skin appear saggy and less toned. You will need to cut back on or eliminate these substances from your diet altogether.

7- Medications

One common cause of inner thigh fat is medications. Many different types of medication can lead to weight gain, including:

  • Antidepressants
  • Birth control pills
  • Some diabetes medications

Weight gain from medications is often due to an increase in appetite or a decrease in metabolism. If you are consuming medicine that is causing you to gain weight, talk to your doctor about alternative options.

Best Ways to Reduce Inner Thigh Fat

Fortunately, there are ways to reduce inner thigh fat. Here are the best ways to effectively and easily get rid of inner thigh fat.

Here is another article on How To Successfully Get Rid of Thigh Gap.

1- Cut back on calories

If you want to lose weight, especially in your inner thigh region, seriously, you need to cut back on your overall calorie intake. This means reducing the amount of food you eat and increasing the amount of physical activity you do. To do this, you can:

  • Reduce the portion sizes of your meals.
  • Avoid eating high-calorie foods, such as sweets, fried foods, and processed snacks.
  • Increase the number of fruits, vegetables, and whole grains in your diet.
  • Fill up on fiber-rich foods, such as beans, lentils, and quinoa.

See also: 18 Vegetables That Will Help You Destroy Stomach Fat (based on Science)

2- Get moving

Physical activity is essential for weight loss. To lose inner thigh fat, it is crucial for you to create a calorie deficit by burning more calories than you consume.

You should at least perform 30 minutes of moderate-intensity aerobic exercise, such as brisk walking or jogging, five days per week. You can also do HIIT (high-intensity interval training) workouts to burn even more calories.

3- Strength train

You need to strength train all of your major muscle groups at least two times per week. This will help in building lean muscle mass, which will, in turn, help you burn more calories and fat.

Some great exercises to include in your workouts are:

4- Get Enough Sleep

Sleeping for reasonable hours daily is crucial for your health and overall immunity. Getting enough sleep is for overall health and weight loss.

When you’re well-rested, your body has the energy it needs to function properly. This includes burning calories efficiently and regulating hormones that control hunger and fullness. Try getting seven to eight hours of sleep per night.

5- Drink Plenty of Water

Drinking enough water is essential for proper bodily function. It helps to effectively flush out toxins, transport nutrients, and keep your skin looking healthy.

Plus, it can help to reduce hunger and cravings. You should always aim for 8 glasses of water per day.

6- Avoid Fad Diets

Fad diets like the cabbage soup or grapefruit diet are not sustainable and can even be dangerous. These types of diets may cause you to lose weight quickly, but you’re likely to gain it all back (and then some) once you go off the diet.

Instead of following a fad diet, focus on making sustainable changes to your eating and exercise habits.

7- Make Some Lifestyle Changes

It is vital to work on making some lifestyle changes in order to help reduce inner thigh fat. These include:

  • Quitting smoking
  • Reducing stress
  • Getting more sleep
  • Adding more activity into your day
  • Eating a healthy diet

What Are The Health Risks Associated With Inner Thigh Fat?

If you’re carrying excess fat around your inner thighs, you may be concerned about the health risks associated with this condition.

Being extremely overweight can drastically increase your risk of developing certain health conditions; it’s important to remember that where you carry your weight is also a factor.

In general, carrying more weight around your middle (waist) is more dangerous than carrying weight around your hips and thighs.

However, some health risks are still present if you have too much inner thigh fat. These include:

  • Increased risk of heart disease
  • High blood pressure
  • Type 2 diabetes
  • Sleep apnea
  • Certain types of cancer (endometrial, ovarian, breast)
  • Joint problems
  • Skin issues (such as rashes and infections)

If you’re concerned about any of these health risks, speak to your doctor or a registered dietitian. They can help you develop a healthy eating and exercise plan to help you lose weight safely.


Hello friends, I am Altiné I am SO excited you are here! I believe in YOUR POWER to transform the world through a healthy lifestyle and diet, and that physical activity and diet are EVERYTHING when it comes to your health and well-being. My goal is to offer you a simple and science-based approach to building muscle, losing fat, getting happy and healthy, and living a meaningful and impactful life for you and your loved ones. So YOU can look better, feel better, live better, and go make more impact. Let’s do it.

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For most people, the presence of the inner thigh can be a source of severe anxiety triggers. So, what causes inner thigh fat? Read on to find out more.