As the obesity epidemic continues to spread, more people are interested in losing weight. A common trouble spot, particularly for women, is the legs. While it is not possible to confine all weight loss to the legs or to any other particular body part, it is possible to target problem areas. The most practical approach to losing fat in the legs is to combine a dietary program with an exercise regimen that focuses on lower body movements.
Set a goal for steady, realistic downsizing of the legs. Select a goal that, while challenging, is reasonably attainable. Unrealistic goals lead to discouragement and frustration, which in turn lead to failure.
Measure both legs, upper and lower, with a tape measure. Record the dimensions as precisely as possible, taking care to note the precise location where the measuring taped was placed.
Establish a diet that will provide 200 – 300 fewer daily calories than currently consumed. Minimize saturated fats and high calorie foods, which frequently lead to fat storage in the legs.
Establish a leg exercise program that will burn the number of additional calories needed to achieve the goal. Include leg weight training exercises three days a week. Choose lifts that target the upper and lower legs, such as squats, lunges, leg curls, and leg extensions.
On non-lifting days, perform vigorous aerobic exercise that targets leg muscles. Examples include jogging, biking, and aerobics.
Measure the legs on a weekly basis, taking care to place the measuring tape at the same location each time. Chart all findings.