How to tone abdomen and thighs?

Do I have to diet in order to tone my lower abdomen and inner thighs?

• this is my tummy http://www.flickr.com/photos/64522945@N06/7180730470/in/photostream I've been doing some exercises and my inner thighs have been getting better, I've been lagging a bit on my tummy because my legs are more important. But I really want a flat stomach. Please tell me I don't have to diet.. I don't like dieting thanks

• Answer:

  Dear Smile, One thing you need to understand is that you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts. For weight loss, you'll need to get about 5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you're a beginner, it's best to start slow and work your way up but, if you're in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you've stopped exercising. In addition to your cardio workouts, you'll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps. For example, if you're doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don't lift enough weight to really challenge their muscles. What you need to engage in is a well balanced all rounded diet with considerable physical exertion over a prolonged time period. Food can be broken down into 5 major groups. These groups are carbohydrates, proteins, fats, vitamins and minerals and water. The body needs varying amounts of these types of food so that the adequate amount of nutrients is supplied to the body. A well-balanced diet does not mean an equal amount of each type of food, as our body requires more of some nutrients than others. Each type of food plays a significant role in our body but excesses or deficiencies of certain types of food can also harm the body and produce a negative impact on our health. It is very important that we know how much of each type of food we are supposed to consume and that we eat in a sensible way. This means eating regular meals at "least" three times a day and drinking plenty of water, but what I would suggest is breaking it down to 5 smaller meals a day and having your last solid meal before 6pm after that you are only allowed to have pure low fat milk a mug or two would be a good idea to cut down on excessive cravings. Hope this answers your question.