Create a calorie deficit by eating slightly fewer calories than you burn
Focus on whole foods: lean protein, vegetables, fruit, whole grains, and healthy fats
Reduce sugary drinks, sweets, fried foods, and ultra-processed snacks
Eat enough protein to support muscle and help control appetite
Drink plenty of water
Walk daily to increase overall calorie burn
Do regular cardio such as brisk walking, cycling, swimming, or jogging
Add strength training for the lower body and full body
Include exercises like squats, lunges, step-ups, glute bridges, and calf raises
Train consistently several times per week
Increase daily movement by taking stairs, standing more, and avoiding long sitting periods
Get enough sleep each night
Manage stress to help reduce overeating and water retention
Limit alcohol intake
Reduce excess salt if you retain water easily
Be patient, since fat loss happens gradually and cannot be targeted to only one area
Consult a doctor if leg swelling is sudden, painful, or unusual