How Do You Lose Calf Fat?

How Do You Lose Calf Fat?

To lose calf fat, adjust your diet, do cardiovascular exercise and complete calf-toning workouts. While losing weight solely in your calves is not possible, you can take steps to slim and tone your entire body, and this includes your calves.

  1. Adjust your diet

    Reduce your daily intake by 500 calories each day to lose weight. Avoid eating high fat foods, such as chips and pastries, and eat more vegetables, fruit and whole grains. Consume at least 0.7 grams of protein per pound of body weight each day to build lean muscle. Reduce your intake of high-sodium foods, because sodium causes water retention, especially in the legs. Eat plenty of foods that contain potassium to help your body eliminate sodium and counter water weight gain.

  2. Do cardiovascular exercise

    Engage in no less than 150 minutes of moderate cardiovascular exercise each week, or 75 minutes of intense exercise. Use the elliptical machine, treadmill or rowing machine if working out at the gym. Running, jogging and cycling are effective outdoor workouts.

  3. Perform calf toning exercises

    Complete calf toning exercises, such as standing hamstring curls, toe raises or stair climbs at least twice a week with a rest day between workouts. Add weights to your workout to build more lean muscle and make calves look slimmer.