Excess fat in your legs may cause self-consciousness, particularly when you wear form-fitting clothes, shorts, and bathing suits. To lose weight in your legs in one week, you must adhere to a strict diet, aerobic training, and a strength training program. Consult your doctor before beginning a weight-loss program.
- Figure out caloric numbers to lose leg weight in a week. One pound of body fat is equal to 3,500 calories. If you want to lose 1 lb. a week, you need a 500-calorie deficit daily. To lose 2 lbs., you need a 1000-calorie deficit daily. The most you want to lose in a week is 2 lbs. to stay healthy. This is achieved through a healthy diet in conjunction with a rigorous exercise program.
- Eat frequently through the day rather than having two or three large meals a day. Eating six small meals stabilizes blood glucose levels, suppresses appetite, curbs cravings and keeps your metabolism revved up all day.
- Engage in aerobic exercise to lose weight in your legs. Any exercise that increases your heart rate will burn off calories, but you can increase your calorie-burning power by doing cardio exercises that also tone the legs. Activities such as elliptical training, stair climbing, cross-country skiing, bicycling, running and brisk walking burn calories and strengthen leg muscles at the same time. Aim for at least 60 minutes of cardio training to see results in a week.
- Strength train all of your major muscle groups to get firm and to reduce large thighs. This helps build lean muscle mass that is metabolically active even when you are not exercising. Not only will you lose thigh weight, but you will develop a toned appearance and continue burning calories at rest. Strength train every other day to allow your muscles a day to recover.