How To Get Rid of Fat Legs

Updated February 21, 2017

Excess body fat in humans often accumulates around the legs and thighs, especially in women. It's very difficult to shed leg fat on its own without losing fat in other parts of the body, but that's not necessarily a bad thing. If you really want to lose leg fat and have toned thighs and calves, you'll need to adjust your dietary habits and exercise regularly. Fortunately, you can exercise your legs in hundreds of ways and target those muscles in your weight-loss efforts. Just don't forget about the many other muscles in your body as well.

Eat a healthy, balanced diet rich in nutrients. Choose lots of fresh fruits and vegetables, lean proteins and complex whole-grain carbohydrates. Stay away from sugary sodas, fast food and beer. The claim that certain foods "go to your thighs" is inaccurate. That fat accumulates in certain areas of the body has more to do with one's body type, and some people just tend to gain more weight in their legs than others. In other words, avoiding certain unhealthy foods while pigging out on others won't help at all. The key is balance and moderation all around.

Get regular cardiovascular exercise through jogging, walking, rollerblading, biking or other activity that you enjoy. Exercise is extremely important when you're trying to lose any weight, whether it's on your legs, stomach or arms. Simply put, you need to burn more calories than you take in and you do this by eating less and exercising more. Find a partner you enjoy exercising with to help stay motivated.

Do specific exercises to build leg muscles and burn fat in the process. recommends squats, quad lifts, standing calf raises and hamstring lifts. You can use dumbbells at home or use the machines at the gym. There is no one perfect way to exercise your leg muscles; as long as you are strengthening them, do what feels best for you. Be sure to exercise all muscle groups in the legs to avoid imbalances.


Drink lots of water, a minimum of eight glasses per day, and get adequate sleep. Your body needs to be hydrated and energised if you're going to lose weight efficiently.


Don't skip meals, cut out food groups or starve yourself. This is a big mistake and can have harmful effects on your body and mental health.

Things You'll Need

  • Dumbbells
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About the Author

Charlie Higgins is journalist, editor and translator based in Buenos Aires, Argentina. He has written for a variety of lifestyle and niche market websites, including International Food Trader, The Olive Oil Times, microDINERO, Sounds and Colours, Connecting Worlds and The Buenos Aires Reader.