How to Slim Down Legs: 5 Exercise and Diet Tips

It’s not possible to target weight loss to just one area of the body, often referred to as spot reduction. But certain diet and exercise adjustments can allow you to lose overall body fat, gain muscle, and (potentially) slim down your legs.

Here’s why spot reduction workouts aren’t effective, plus some research-backed diet and exercise tips that may change the look of your lower body.

Why Targeted Exercises Are a Losing Battle

“Spot reduction is the idea that you can target a specific area in your body to lose fat but, unfortunately, most research has proven this not to be true,” says Nicole Hinckley, a registered dietitian based in Dallas and founder of Blissful Nutrition.

“When you lose fat, triglycerides are broken down into free fatty acids and glycerol, and these components can come from anywhere in the body and then enter the bloodstream to be used as fuel,” she says.

In other words, targeted exercises cannot control which fat your body uses for energy, as the body tends to pull fat stores from multiple locations.

Research continues to reflect this finding: A meta-analysis published in Human Movement in 2022 reviewed 13 controlled studies. It found that spot reduction exercises had no effect on weight loss in the targeted area.

5 Exercises and Diet Tips for Slimming Down Legs

While exercises can’t target body fat in specific areas, there are many healthy methods for losing weight and increasing muscle tone.

Here are a few diet and exercise tips that may be effective:

1. Mix Cardio with Strength Training

Spot reduction exercises tend to focus on strength training in a specific area of the body, but a better route involves a mix of cardio and strengthening multiple muscle groups.

“The best program for weight loss and toning is a balanced, full-body strength training program with moderate cardio to burn calories and build muscle throughout the entire body,” says Hannah Davis, certified strength and conditioning specialist and founder of Body By Hannah in Cleveland, Tennessee.

The Physical Activity Guidelines for Americans recommend working out at a moderate intensity (think: jogging or brisk walking) for 150 to 300 minutes a week. This can break down to either 30 minutes or an hour a day, five times a week.

If you’d like to work out more intensely, the guidelines recommend 75 to 150 minutes of vigorous-intensity exercise a week.

The following are recommended physical activities that won’t directly burn leg fat but will burn calories and may contribute to greater leg strength and muscle tone:

• Jogging
• Bicycling
• Hiking
• Stair climbing
• Running or walking in sand
• Swimming
• Barre workouts
• Pilates

As for strength training, Davis recommends full-body workouts, but she says these lower body moves can be beneficial for people who are looking to get slimmer legs:

• Front squats
• Deadlifts
• Reverse lunges

“These will build muscle in every part of the lower body,” she says.

According to Harvard Health, strength training helps you maintain and even increase muscle mass, which is typically lost as we age. And muscle requires energy to maintain itself, meaning you’ll burn more calories while at rest, says Cleveland Clinic.

2. Focus on Nutrition

Exercise isn’t the only component of weight loss. Diet is also important.

According to the Dietary Guidelines for Americans, these foods are great choices for a balanced diet:

• Fruits and vegetables
• Whole grains, like brown rice, whole-wheat bread, and oatmeal
• Fat-free or low-fat dairy products, like milk and yogurt
• Protein sources, like seafood, lean meats, poultry, and eggs
• Legumes, like lentils, beans, and peas
• Soy products, like tofu and tempeh
• Nuts and seeds

At the same time, the Dietary Guidelines for Americans recommend limiting or avoiding the following ingredients:

• Saturated and trans fats
• Salt (sodium)
• Added sugars

Studies have shown that a high-protein, low-fat, and high-fiber diet may be most effective in weight loss and maintenance, says Jonathan Valdez, RDN, owner of Genki Nutrition in New York City and spokesperson for the New York State Academy of Nutrition and Dietetics.

Hinckley recommends eating every three to four hours and pairing a complex carbohydrate with a lean protein and beneficial fat.

3. Cut Calories Safely

“Eat less, move more” is an old adage for weight loss, but doing it safely is essential. Extreme dieting isn’t safe or sustainable.

Losing weight too quickly can backfire and lead to weight regain, says Cleveland Clinic.

According to the Centers for Disease Control and Prevention, your best weight loss goal is 1 to 2 pounds per week. One pound is equal to about 3,500 calories, Hinckley says, so aim to subtract 500 calories per day from your diet to lose 1 pound per week.

Just keep in mind that you shouldn’t dip below 1,200 calories a day for women or 1,500 for men to stay healthy, per Harvard Health.

“A safe and effective calorie deficit will usually consist of a reduction in dietary calories along with an increase in the number of calories burned via exercise,” Valdez says.

4. Drink Plenty of Water

Good hydration is key to keeping your body functioning at its best. Getting enough water helps regulate your temperature, keeps joints lubricated, supports organ function, and provides nutrients to your body’s cells, according to Mayo Clinic.

The Institute of Medicine suggests about 13 cups daily for healthy men and 9 cups for women, but the amount may vary depending on climate and activity level.

5. Remember That Every Body Is Different

“People genetically have different body types, and we cannot change that,” says Davis.

Your sex may also play a role. “Upper body fat is more common in [people assigned male at birth (AMAB)], whereas [people assigned female at birth (AFAB)] tend to hold fat in their hips, thighs, buttocks, lower abdominal area, and the back of the upper arms,” says Valdez.

While working toward your wellness goals, do your best to avoid comparison, and try to focus on the small changes you see in your fitness level week to week.