11 Best Tips on How to Lose Leg Fat (Women)

How to lose leg fat

Do you want to lose leg fat? You've been working on your fitness and eating right, but the one area that you can't seem to slim down is your legs. 

It's so frustrating when you're doing everything "right," and yet one specific area of your body doesn't seem to want to change.

We've got the tips for you! In this article, we'll share the best ways to lose leg fat with you. From diet tips to exercises, we've got you covered.

Table of Contents

How long does it take to slim down legs?

People usually need to change their lifestyles for six to twelve months before they see a change in their leg shape.

However, some people will see changes in their legs within six weeks, and others will never see any changes after twelve months. It's OK!

People come in different shapes and sizes - so don't try to look like someone else.

You may want to take pictures of yourself before and after you're done working out so you can see your progress objectively.

Is it easy to lose thigh fat?

It can be tough to lose thigh fat. Unfortunately, there's no way to eliminate body fats by using a natural method. You don't know where to start losing weight.

It will certainly help your body tell you if you're interested in reducing fat, but this doesn't work out. In some areas losing fat varies by the weight loss method: You genetically have a lot more fat cells that are genetically determined.

We will look at some tips you can follow to help you lose weight in your legs.

Tips to lose leg fat:

Do cardio exercises

Do cardio exercises such as running, biking, swimming, or aerobics. These exercises help you burn calories and slim down all over, including your legs.

According to Dr. Nathaniel, excess fluid can be removed from the body through aerobics. In addition, all of these exercises will raise a person's heart rate, allowing them to burn fat - including your hips and legs.

The larger the calorie-burning, the greater your chance of reducing fat and losing it all. Keep hydrated!

If you work out for a long time, you should drink more water and eat more protein-rich foods.

Add strength training

Including strength-training exercises in your routine will help you to tone your leg muscles and make them look smaller.

Squats, lunges, and calf raises are good examples of practical strength-training exercises for the lower body.

Reduce your calorie intake by 500 calories

Try to reduce your calorie intake by 500-1000 calories per day. That may seem like a lot, but it is doable if you make small changes to your diet and exercise routine.

You will lose body fat, including the fat around your legs, by reducing your calorie intake.

A calorie deficit is essential when you want to reduce excess body fat. Even losing thigh fat is possible if you follow these tips and change your lifestyle.

If you want to calculate your daily calorie intake, I have provided a calculator below.

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Eat a healthy diet

If you want to lose thigh fat, you must eat healthy foods that help reduce body fat.

Reducing fat is complex, but you must burn the same amount of fat you burn as you do.

Eating healthy foods helps in the recovery of the caloric deficit. In addition, the proper diet helps boost the energy levels of your muscles.

Few diet choices are suitable for weight loss.

Add more electrolytes to your diet

Some people put electrolytes in sports drinks. But you can also find electrolytes in many healthy foods.

Healthy foods include potassium and sodium. These ingredients can help to compete against salt.

"The more electrolytes you take in, the more salt your body will store," Our doctor Nathaniel says.

You can find electrolytes in many types of greens, yogurt, and bananas.

Eat more fiber and protein

Fiber and protein are two major macro-nutrients that help you lose weight. In addition, both macro-nutrients assist you in eating fewer calories.

It's primarily a protein that promotes the development of lean, powerful muscles.

Dr. Nathaniel suggests that you eat vegetables, fruit, or whole-grain protein.

Reduce carb consumption

When you convert carbohydrates to glycogen, you keep the same water and glucose in your kidneys and your blood and muscles. So carbs mean more water is stored in our bodies over time.

According to our doctor, several people have lost weight after starting a low-carb diet.

Dr. Nathaniel recommends eating 75-100% carbohydrates each day, although some individuals may require extra calories depending on their height and weight.

Do not skip whole grains as these contain good dietary fiber, vitamin E, and antioxidants.

Watch your salt intake

Salt helps your body to absorb water. When you eat food, the salt in the food helps the body absorb more of the food. That makes you feel bloated because the water is absorbed into your body.

A significant reduction in size and weight is simple to see when you improve your body composition.

The American Heart Association recommends that the average American have around 1500 mg of salt each day. The limit is about 2300 mg/day.

Reduce consumption by avoiding foods with high sodium, such as sauces and canned foods.

Bring a water bottle with you

It may appear contradictory, but drinking less water makes it simpler to keep hold of water. In addition, drinking enough water removes salt from your circulation and relieves bloating.

According to Dr. Nathaniel, Dehydration can help reduce hunger since it is associated with feelings of hunger.

Keep track of your body fat percentage

Your weight percentage is how much your total weight is made up of fat. Therefore, it is essential to have more muscle and less body fat.

The scale has innovative features and helps monitor these data. Even though they aren't always 100% accurate, they are still valuable to track.

Cut back on cocktails

Drinks with a lot of sugar can add up to many extra calories by the end of the day.

The American Library of Medicine has estimated that the drinks have between 150 and 130 calories. It is also not always optimal to have food while you are drinking.

According to a study in the journal Appetite, people who drink lightly are more likely to order salty fries after drinking.

5 Exercises to lose leg fat


Target: Glutes, hamstrings, quads, inner thighs

How to lose leg fat, do squats

Stand with feet shoulder-width apart and hold a weight in each hand. Keeping your chest up and shoulders back, lower your body as if sitting down in a chair. Pause, then push yourself back to the starting position.

Do 3 sets of 12-15 reps


Target: Glutes, hamstrings, quads

Lunges on how to lose leg fat

Stand with feet hip-width apart and hold a weight in each hand. Step forward with your left leg and lower your body until your front thigh is parallel to the floor and your back knee is hovering just off the ground. Pause, then push yourself back to the starting position.

Complete all reps on one leg before switching to the other.

Do 3 sets of 12-15 reps


Target: Glutes, hamstrings


Place one foot on a bench or box that's about 18 inches high, with your heel hanging off the edge. Keeping your core engaged, press your hips up until you're standing on the bench, then step back down.

Do 3 sets of 12-15 reps on each leg.

Split squats

Target: Glutes, hamstrings

Split squats

Stand with one foot in front of the other, lunge forward with your back leg, and lower your body until your front thigh is parallel to the floor and your back knee is hovering just off the ground. Pause, then push yourself back to the starting position.

Do 3 sets of 12-15 reps on each leg.

Calf raises

Target: Calves

Calf raises

Place your feet hip-width apart and press down into the balls of both feet to raise your heels as high as you can. Pause, then slowly lower them back to the starting position.

Do 3 sets of 20 reps.

Can I lose thigh fat without exercise?

The majority of people who lose weight have done so due to dietary changes. Exercise is beneficial, but it's not necessary. It might be challenging to shed pounds without consuming any nutrients.

Unfortunately, you can't reduce your leg fat proportion to the spots. If you want to lose weight, it's essential to do daily activities. Even if you don't see any results at first, you'll eventually lose weight.

Do certain foods cause thigh fat?

You can do some things to help lose weight and avoid getting thigh fat. But, first, it's essential to avoid eating certain things, especially if you're trying to lose weight.

It would be best to avoid eating calorie and fat-laden meals. These foods are not healthy for you, and they will not make you feel full for very long.

Instead, it would be best to focus on eating lean protein and vegetables.

Does walking reduce leg size?

Walking alone will not diminish thighs but is a significantly underestimated exercise to improve health, fitness, and fat loss.

Walking is an activity that can be done quickly. According to the American Heart Association, walking for 30 minutes every day will reduce your chances of having a heart attack.

Not only does walking improve your heart health, but you will also see other fitness benefits such as increased endurance and reduced thigh size over time.

So, if you are looking to lose fat on your thighs, start by incorporating a 30-minute walk into your daily routine. Once you have that down, you can gradually increase the intensity of your walks or begin to add in other exercises to target your thighs further.

The bottom line

Leg fat can be stubborn, but you can start to see results with the right approach. By following our tips and incorporating some simple changes into your routine, you'll be well on your way to losing leg fat and feeling better in no time.

Are you ready to get started? Then, read on for more information about how to lose leg fat!

DISCLAIMER: buildyourbody.org does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.