Reduce overall body fat with a calorie deficit
Do regular cardio exercise
Do strength training for legs and full body
Build quadriceps, hamstrings, glutes, and calves
Add low-impact activities like walking, cycling, swimming, or elliptical
Improve daily movement and reduce prolonged sitting
Maintain a balanced diet with enough protein, fiber, and water
Limit excess sugar, refined carbs, and ultra-processed foods
Get adequate sleep
Manage stress
Be consistent for several weeks or months
Consult a doctor if swelling, pain, or uneven fat is present