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.