If you consume more calories than you burn each day, your body converts the extra into fat and stores it for later use. Your body will store this excess fat in your problem zones, such as the thighs and legs. Unfortunately, save for invasive surgery, there is no way to spot-reduce fat from your body. However, you can lose fat from your entire body, resulting in weight reduction from your problem zones. To lose excess fat from your legs and thighs quickly, you must modify your diet and engage in regular physical activity.
- Subtract 800 calories from your daily diet. According to the American Council on Exercise, one pound of fat is comprised of 3,500 calories. Cutting 800 calories a day will result in over one and a half pounds of weight loss per week. Record the amount of calories you eat daily for one week. Add the resulting numbers and divide by seven to find your average. Subtract 800 calories a day to find your daily limit. Note that 1,200 calories is the minimum a person should consume daily. If your result is less than this, adopt 1,200 as your daily limit.
- Perform 30 to 60 minutes of cardiovascular exercise that targets the legs, three to five days a week. Cardiovascular exercise increases the rate at which your body burns fat during and after the workout. Additionally, targeting the muscles of your legs will create definition beneath the fat, making them appear slimmer. Examples of cardiovascular exercise that targets your legs include jogging, skipping rope, cycling, hiking and stair climbing. Vary your workouts between different forms of cardiovascular exercise to target different muscle groups continually.
- Increase the amount of physical activity you perform on a daily basis. Small changes will cause you to burn more calories each day, resulting in faster weight loss. Begin parking your car at the furthest parking spot when you go to work or the store and take the stairs instead of the elevator whenever possible. Additionally, on the days when you are not exercising, take a 20 to 40 minute walk to keep your muscles moving and burning fat.