Here’s How You Can Get Rid of Leg Fat

how to lose leg fat

There are several factors that cause leg fat in both women and men. While most try spot-treating fat, it’s important to know that such an approach is futile. Losing fat is like an all or nothing activity. And this goes with the kind of food you eat and the exercises you do; they all work to bring down the overall fat in your body, rather than target a certain body part.

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. While several studies, including one published in the British Medical Journal(1) which states that those with a waist smaller in circumference than 60 centimeters are at a higher risk of heart disease and early death, excessive thigh fat can certainly be a hassle.

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.

[ 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 of consistent consumption.

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, while also hydrating your 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 when practices regularly.

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.

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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 ]

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 that you work so hard to inculcate in your daily routine. 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. Reduce 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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