How to Reduce Leg Fat Pockets

Getting rid of fat pockets on legs can be a pesky and recurring problem. Much of this is due to misinformation surrounding the mechanism by which these fat pockets can be removed. Contrary to popular belief, it is not possible to reduce fat on a certain area of the body by exercising that body part directly. As such, in order to reduce fat pockets on your legs, you'll have to reduce your body fat overall. For best results, follow this routine of diet, cardiovascular exercise and direct leg work.

A woman with slender legs is jogging. (Image: den-belitsky/iStock/Getty Images)

Step 1

Adjust your diet to form a caloric deficit. Using a basal metabolic rate calculator, enter your gender, age, height and weight to determine the approximate number of daily calories required to maintain your current bodyweight without exercise. Using the nutritional information for your standard foods and drinks, compare this to your current daily caloric intake. Adjust your current diet so that your total caloric intake falls between 500 and 1,000 calories short of your basal metabolic rate, depending on the magnitude of the weight that you wish to lose; this will allow you to lose between 1 and 2 pounds per week through diet alone.

Step 2

Do cardiovascular exercise at least three times per week. This will not only burn off excess calories directly, but also allow you to maintain your metabolism in spite of your restricted diet, increasing the efficiency of your weight loss. As per the American College of Sports Medicine guidelines, choose between three weekly sessions of 20 minutes of intense activity, and five weekly sessions of 30 minutes of moderate activity. Choose from any activity that will consistently raise your heart rate over the prescribed period, including jogging, biking, swimming or organized sports.

Step 3

Train your leg muscles directly between two and three times per week. While this won't contribute greatly to reducing leg fat, it will develop the underlying muscles, giving them a more toned, leaner look. At each session, select five leg exercises of your choice; great options include squat variations, lunges, leg extensions, leg curls and leg presses. For each exercise, perform three to four sets of 12 to 15 repetitions, resting for 90 seconds between sets.


Genetics dictate that certain individuals will store more fat in some areas than others. No amount of diet or exercise will change this, so avoid dropping below a healthy weight in order to remove the last of your leg fat.


Always consult your doctor before beginning a program of diet or exercise.

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