Eat a healthy, low-calorie diet. Eating more calories than your body need leads to fat gain. Cut your calories by eliminating sugary and fatty foods from your diet. Measure your portion sizes to avoid overeating. The 2010 Dietary Guidelines for Americans suggest eating fresh, healthy foods such as fruits and vegetables, whole grains and lean proteins such as poultry.
Perform 30 to 60 minutes of cardiovascular exercise five days a week during the course of 30 days. Cardiovascular exercise burns fat speeding up the weight loss process over dieting alone. Consider doing exercises that also target the legs such as rollerblading, running, hiking and bicycling.
Do squats two to three days a week over the month. The American Council on Exercise reports that squats along with lunges are the best exercises for thighs. Start by standing with your legs a little wider than hip-width. Bend your knees, shifting your weight back as if you’re going to sit down. Don’t allow your knees to extend over the toes. Straighten your legs to return to the start position. Add resistance by holding dumbbells or a barbell.
Perform lunges two to three days a week for 30 days. Stand with your legs hip-width apart. Step forward with your right leg, bending the knee as shift your weight forward. Keep your right knee over the ankle. Push back with the right foot to return to the start position. If you have bad knees, step backward instead of forward into the lunge. Add resistance by holding a dumbbell in each hand. Perform the lunge to the side to target the adductors and abductors — inner and outer thighs.
Take the stairs instead of the elevator or escalator during the next 30 days. Using the stairs burns fat and tones the legs. It can also cut your risk of premature death by 15 percent, according to WorldHealth.net.