Effective Strategies for Leg Weight Loss: Exercise & Diet

To achieve weight loss in the legs, you must lose weight in the entire body. Exercise and diet play major roles in losing unwanted pounds. However, along with diet, specific exercises target the legs by focusing on the calves, hamstrings, thighs, and quadriceps. Combining these exercises into your lifestyle along with a balanced diet will help you lose weight and strengthen leg muscles.

Cardiovascular Exercises

• High-intensity cardiovascular exercises that specifically target the legs will help tone muscle, boost metabolism, and in turn promote weight loss in legs. Cycling, dancing, swimming, stair-climbing, brisk walking, and sports such as soccer focus on your legs and burn fat. The American College of Sports Medicine suggests at least 20 minutes of cardiovascular exercises at least three times per week. Consult with your physician as to which exercises would be the most beneficial to you.

Strength Training

• Along with high-intensity aerobic exercises, strength training that specifically targets your legs will help with weight loss. According to Georgia State University's Department of Kinesiology and Health, a combination of several lower body strength training exercises should be incorporated into your workout regime. Squats, lunges, leg extensions, leg curls, hip abduction, and calf raises all help to strengthen your legs and increase your metabolism. Check with your health care professional before starting strength training.

Diet

• Exercise goes hand in hand with a low-fat diet for weight loss. To lose weight, you must consume a diet void of high fat, refined sugars, and empty calories. Eating the right combination of foods will promote weight loss all over, including your legs. The Mayo Clinic suggests consuming daily servings of fruits, dairy, lean meats, vegetables, and whole grains, while reducing your intake of saturated fats, sweets, and cholesterol. Drink plenty of water to control your appetite, which in turn helps you reduce portion sizes.