Here’s How You Can Get Rid of Leg Fat

Updated on February 24th, 2020
how to lose leg fat

Healthy body fat is highly essential as it aids energizing the body and promoting cell growth. It also  aids in promoting the absorption of nutrients and produce important hormones. However, sometimes the body fat grows higher than necessary, which can disrupt the healthy life. It can also be an embarrassment for some.

Having fat in thighs is a big embarrassment for many, especially women. It is the place where the fat can easily grow, and it is also hard to get rid of the fat. Dietary choices and regular exercises play a major role in the healthy regulation of body fat. These choices not just regulate certain part but rather they play a crucial role in toning the entire body fat. 

At this point, it’s essential to note that most of the fat in the legs is restricted to the thighs, and is sometimes referred to as saddlebag fat. Meanwhile, according to a study published in the British Medical Journal(1), individuals with a smaller waist(less than 60cms) are at a high risk of premature death and heart disease. On the other hand, thighs larger than 60 cms do not have any added health benefits. Hence, it should be noted that thigh fat is essential. However, one should take care when the fat grows beyond normal or is too high compared to the healthy body standards.

How to Lose Leg Fat Naturally?

CURE 1: Foods

1. Sweet Potatoes

Sweet Potatoes Benefits

Sweet potatoes have a low glycemic index, high amounts of which leads to fat accumulation. The fact that they’re filling further prevents you from reaching out to junk.

How to use?

You can include sweet potatoes in the form of a salad or simply with some lemon juice, salt, and pepper.

How much to use?

Try eating a medium-sized sweet potato with every meal. It’s filling effect prevents you from eating other unhealthier foods, while providing your body with a healthy dose of nutrients.

how to lose leg fat

[ Read: Natural Remedies for Obesity ]

2. Lean proteins

Foods like chicken breast, fish, nuts, eggs, and soy products are an effective dietary inclusion that can help you reduce leg fat over a period.

How to use?

You can eat these in the form of a salad, or even bake or grill them. Their versatility in terms of recipes will ensure that you don’t get bored with them and thus continue to consume them regularly.

How much to use?

Try including lean meats in all your meals, alongside other vegetables to ensure a balanced intake of vitamins, minerals, and fibers. Consistent consumption will eliminate any cravings to reach out to high-fat foods.

3. Fruits

Fresh Fruits health

Fruits are a must-have in one’s diet if he or she aims to get rid of leg fat. They’re packed with nutrients, primarily vitamins, and minerals, alongside a decent amount of fiber. Citrus fruits (2), in particular, are healthy as they’re a good source of Vitamin C, which also hydrates the body.

How to use?

They can be consumed in the form of a fruit salad, or simply in their most natural form. Grabbing a fruit during your hunger pangs will ensure that you don’t reach out for unhealthy options that could be counterproductive.

How much to use?

Enjoy a good breakfast with fruits on a daily basis. Fruits have proven to be a great way to start the day, providing your body with a balanced intake of nutrients and also giving it the energy it needs to remain focussed throughout the day.

[ Read: Remedies for Thigh Fat ]

CURE 2: Exercises

Aside from the above-mentioned foods, it goes without saying that exercise is the key to getting rid of leg fat. It is essential to burn the calories you consume and keep you fit at the same time. Some exercises that you should incorporate into your daily routine include:

1. Yoga

Yoga has been proven to have several health benefits. It helps burn fat by building up the muscles in the body.

How to do?

Yoga helps increase the body’s flexibility and can significantly help with losing fat. Poses like Utkatasana, Utrasana, Malasana and Navasana, among others have been proven to be helpful.

How much to do?

Form a yoga routine and practice these poses for at least half an hour on a daily basis. It would be ideal to make this a part of your daily workout routine. Combined with the right diet, you could start seeing the benefits in a few months.

[ Read: Yoga To Reduce Belly Fat ]

2. Strength training exercises

Strength training exercises are helpful in getting rid of the excess fat and building muscles.

How to do?

Simple exercises like squats and lunges work wonders when it comes to burning fat. Ig you regularly go to the gym, you can also add weights to the equation. Deadlifts, for instance, are highly effective in burning fat.

How much to do?

Include strength training exercises in your daily workout routine. Combine them with other exercises so you can target your entire body. Half an hour of a whole-body workout that includes exercises like squats and lunges can be helpful if continued regularly.

3. Plies

Plies are kind of squat that specifically target the thighs, the exact area where most people face an accumulation of fat.

How to do?

With your back straight and your feet angled outwards at 45 degrees, bend down in a squat.

How much to do?

In reps of 20 to 30, depending on how comfortable you are, find out how many squats you can do in a day. Set your daily targets accordingly. Include plies in your daily workout routine to see its benefits.

[ Read: Exercises for Thigh Fat ]

4. Aerobic exercises

Aerobic exercise is one of the renowned tools to reduce thigh fat and body fat in general. Besides, it also helps in improving the functions of the heart, lungs, and circulatory system.

What to do?

Squats, swimming, and brisk walking are some of the best aerobic exercises. Any low to moderate aerobic exercises play a significant role in reducing thigh fat.

How long should it be?

Keep a routine of aerobic exercises with a minimum of 30 minutes per day.

CURE 3: Lifestyle Changes

Lastly, it is essential for one to introduce certain lifestyle changes if they hope to get rid of leg fat. While one might not realize it, these go a long way in aiding the food habits and exercises. Some of these include:

  1. Getting adequate sleep
  2. Keeping yourself well-hydrated
  3. Cutting down on the consumption of alcohol and smoking
  4. Cutting down on carbs
  5. Reducing the intake of salt

Getting rid of leg fat isn’t the easiest, but a determined approach over a period of time, especially with the tips provided above can go a long way in helping you reach your goal.

After all, the key to losing fat and building upon your muscle mass is consistency. Every element, from the dietary to lifestyle changes, alongside the exercise routine work hand in hand to help you get rid of leg fat.

[ Read: Lose Flabby Arm Naturally ]


1. Can cycling help get rid of leg fat?

Yes, cycling is an excellent means of getting rid of thigh fat, especially when done regularly and combined with a healthy diet.

2. Can yoga help reduce thigh fat?

Yoga can also be an excellent option to get rid of thigh fat. Several asanas are known to help with this, such as uktasana.

3. How can I space out my meals over the course of a day?

It’s generally advisable to eat five, comparatively smaller meals throughout the day, rather than three larger ones, as many tend to snack on unhealthy munchies during these breaks.

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