20 Surprising Ways To Lose Leg Fat

lose leg fat

How can you lose leg fat fast?

There are many exercises that you can do to lose leg fat and before we dive in, watch this video below to see how you can do just that.

Note: It is a bit tough to lose weight in a specific area of your body but when you try to lose weight in one area, you inadvertently lose weight in other areas of your body also.

Therefore, with this post, you will also learn how to lose thigh fat, reduce cellulite, and also lose some overall weight.

So, how can you lose leg fat fast?

Below are 20 easy ways, including exercises you can perform at home that will help you lose fat in your legs.

1. Aerobic exercises

Aerobic exercises that include running, cycling, swimming, walking, and skipping may help you lose leg fat and also strengthen your legs in the process.

You should do at least 30 minutes of aerobic exercises every day to lose weight not only in your legs but also as an overall weight loss routine.

Stretching Exercises Exercise - Free vector graphic on Pixabay, Lose Leg Fat

You should pick an exercises you can complete at a moderate rate so as to get yout heart rate up amd maximize the amount of calories you burn.

One of the best exercises to lose leg fat is cycling because it does not strain the knees.

You can get your own stationary bike if you don’t want to bike outside.

2. Strengthen your muscles

Just losign fat in your legs can leave you with some flabby legs and that is why you should look to also strengthening them so as to define your muscles.

You can use weights and rowing machines to strengthen your legs.

You can also do some lunges as they are very effective in toning your legs.

How do you do lunges?

  • Stand up straight.
  • Step your right leg forward, left leg back, and bend your right leg at the knee, creating a 90-degree angle.
  • To prevent injury, make sure your right knee doesn’t extend past your ankle.
  • Press your weight down into your heels.
  • Press back up to your starting position.
  • Complete your desired number of repetitions (reps) and then switch legs.
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Some other exercises you can do at home include squats, leg lifts and calf raises.

3. Reduce your calorie intake

Like I mentioned earlier, it is hard to just focus on one part of the body when trying tolose weight without it affecting other parts ofyour body. Reducing your caloric intake will definitely help you lose fat in your legs but it will also help you lose weight in your whole body.

So, watch what you eat and you will be on your way to losing weight in your legs.

4. Do yoga or pilates

You can start doing yoga or pilates if you want to lose weight in your legs.

These exercises can help you stretch your legs and muscles and also help you lose weight fast.

File:Mr-yoga-seated-angle-pose.jpg - Wikimedia Commons, Lose Leg Fat

Both yoga and piltaes have exercises that targets your legs specifically like the warrior poses and downward dog. These poses will help sculpt your leg muscles, making them look leaner and longer.

5. Do the plies exercise

How can you do the plies exercise?

Stand with your feet shoulder-width apart and point your toes outward like a ballerina. Bend your knees and dip down until your knees are just above your toes, and then stand back up.

Repeat 10–15 times for one set; perform three sets total. (2)

6. Do calf raises

How do you do calf raises?

To do calf raises, stand straight with your feet shoulder wide apart. Then slowly lift your heels off the floor so that you are balancing on the balls of your feet, and then lower your heels back down to the ground.

Do this 10-12 times per one set and do three sets in total.

If you want it to be more challenging, you can hold a dumb bell of about 5-10 pounds.

7. Do walking lunges

How can you do walking lunges?

Remain with your feet hip-width separated and your hands laying on your hips. Step forward with your correct foot and twist your left knee until it is practically contacting the ground. Come back to standing position and repeat the movement with your left foot.

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Stroll from one end of the room to the next and afterward back.

Repeat 10–12 times for one set, working up to three sets.

Include some hand loads or free weights for an additional test.

8. Eat healthy foods

Eating foods rich in healthy nutrient-rich foods can help you lose weight faster. Foods that have a moderate amount of fat and high nutrient content are best for your general health and weight loss.

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Try cutting about 500-1000 calories every day through dieting and exercises to lose one to two pounds a week. This is the safest way to lose weight. (3)

9. Lower your carb intake

Consider lowering your carbohydrate intake because the fat on the legs can be due to an unbalanced diet or water retention from a diet that is high in carbohydrates.

10. Take sufficient amount of vitamins and nutrients

If you want to lose weight in your legs, you should always get enough vitamins and nutrients. This means that you must eat foods from these 5 groups every day. The five groups of foods are fruits, vegetables, grains, proteins, and dairy. (4)

  • Aim for 1.5 cups of fruits daily (5)
  • Try to eat 2.5 to 3 cups of vegetables daily (6)
  • Eat around 5 ounces of grain daily (7)
  • Take 5 – 6.5 ounces of protein every day (8)
  • Drink or eat about 2 to 3 cups of dairy every day. (9)

11. Stay away from unhealthy foods

Eating unhealthy foods like junk foods is a terrible way to go especially if you are trying to lose weight.

Avoid starchy foods like paste, cereals and baked foods.

Don’t take any food with sugar in it. Always look at the labels.

Stay away from too much sodium. It makes your body retain water and then you gain water weight.

12. Gradually change your diet

No specific diet helps in losing leg fat. But in general, you lose weight if you eat fewer calories than you consume.

To eat healthy foods, you should eat a variety of fruits and vegetables, whole grains, proteins, and healthy oils like olive oil and nut oil.

13. Try to relieve your stress

High levels of stress can have a bad effect on your health which includes weight gain. This then leads to overeating and weight gain.

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Find ways to relax like meditating, deep breathing and massage.

15. Get better sleep

If you are not getting good, quality sleep, you are increasing your chances of gaining weight.

Sleep, bed, rest, dreams, dream - free image from needpix.com

Try to get at least 7 hours of sleep every night to help regulate hormone production.

16. Plan your meals

Knowing what you will eat a week will help you eat better and manage your caloric intake.

It will also keep you from falling back into your bad eating habit and patterns.

17. have a cheat day

Trying to eat healthily to lose weight can be difficult and that is why a cheat day is encouraged. A day where you eat what you feel like and don’t feel guilty for it.

Also, learn to enjoy your cheat days as it becomes something you look forward to when eating healthy the remaining 6 days of the week.

18. Eat well at restaurants

Most people splurge in their eating habits when at restaurants.

But it is important you also eat healthy when out with friends.

Some restaurants have a healthy section of their menu.

Try taking a couple of things there and balance it out.

19. Drink more water

Drinking water helps to cleanse your system and then helps you lose fat, especially in your legs.

Try drinking water first thing in the morning with a little bit of lemon or lime in it to add flavor to the water.

20. Detox

Detoxing is a process whereby you cleanse your system of any toxins that may be building up there.

This is where you alkalize your body and this keeps you healthy and helps you lose weight faster, especially in your legs.


These are some of the tips you will need when you are trying to lose leg fat.

As you have already seen, when trying to lose leg fat, you will also lose fat in other areas of your body as well.

This is good and helps you stay healthy all day long.

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