Create a calorie deficit through portion control and balanced meals
Eat more lean protein, vegetables, fruits, and high-fiber foods
Reduce sugary drinks, sweets, refined carbs, and ultra-processed foods
Do regular full-body cardio such as walking, running, cycling, swimming, or rowing
Add strength training to build muscle and increase calorie burn
Include lower-body exercises like squats, lunges, sumo squats, side lunges, and glute bridges
Train the inner thighs with adductor-focused moves like side-lying leg lifts and ball squeezes
Increase daily movement by taking stairs, walking more, and reducing sitting time
Stay consistent with workouts and nutrition over time
Get enough sleep and manage stress
Stay hydrated
Be patient, since spot reduction is not possible
Consult a doctor or trainer if weight loss or exercise is limited by a medical condition