While it's impossible to target where you're going to lose body fat, you can improve your problem areas by focusing on losing overall body fat and then incorporate strength training to help tone the area. You lose body fat by creating a caloric deficit, burning more calories throughout the day than you consume in your diet. Increase the amount of calories you burn every day through exercise and limit your calorie intake by making healthful food and drink choices.
Step 1
Consume 500 fewer calories than you naturally burn every day. To determine this number, use an online calorie calculator to come up with an estimated value of how many calories you take in based on your current weight. Once you have that value, subtract 500 for the number of calories you should eat every day.
Step 2
Monitor your daily calorie intake by keeping a food journal or using an online or phone app daily calorie counter. Adjust your portion sizes and choose foods that are low in fat and calories. Quality foods include fruits, vegetables and multi-grain products. Drink primarily water to remain hydrated without adding calories to your daily total.
Step 3
Complete four to six cardiovascular workouts per week. Cardiovascular workouts, such as jogging, swimming and biking, effectively burn calories per unit of time. The American Council on Exercise recommends making each cardiovascular workout 60 minutes long to lose body fat.
Step 4
Complete leg and abdominal toning exercises two to three days per week. For your legs, complete squats, lunges, dead lifts and calf raises. For your abdominals, complete basic crunch, bicycle crunch, reverse crunch, straight leg crunch and oblique crunch. Complete three sets of 12 repetitions of each.
Tips and Warnings
- Focus on the daily steps it takes to create a caloric deficit instead of on the overall goal of losing fat in your legs and abs. If you consistently participate in exercise and make healthful eating choices, you can lose body fat at a rate of about 1 to 2 lbs. per week. Some find using a weekly weigh-in keeps them motivated and feeling accountable throughout the week.
- Refrain from using any diet pills or supplements in an attempt to lose fat more quickly. Get clearance from your medical professional before starting a weight loss program to ensure you don't have any health risks that may come into play during exercise.
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