How to lose fat on calves

With the trend of shorts and skirts coming back in full swing, more and more women are becoming unhappy about their calf size. Bigger calf muscles do not really look great when left bare and hence women are now serious about covering the extra mile to get slimmer calves. With the increasing trend of slimmer calf muscles, the calf reduction surgery is also gaining popularity. However, there are less invasive ways for reducing these muscles instead of going under the knife. This article will give you a detailed idea about how to lose fat on the calves in a natural way, without going for a surgery which is sure to have a thousand and one side effects and risks.

To get slimmer calves, you have to focus on your diet, exercise regimen and change some of your lifestyle habits. We will start with the diet changes that you need to implement for slimmer calves.

The right diet to lose fat on calves

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When it comes to the human body, there is nothing called spot reduction and for reducing the fats stores in the area of the calves, you have to lose the excess fat from your body as a whole. For losing the extra fat the key is to resort to a proper diet. Here is what your diet should be,

Low in calorie but high in nutrition

For someone looking out to reduce the calf muscles it is really important to get on a low calorie diet that is high in nutrition. If you are taking a diet that supplies less calorie than your body burns in a day, then you will automatically lose all the extra fats and get quick slimming effects. Including more of vegetables and fruits in your daily diet is considered as one of the easiest and most effective ways to get a diet that is high in nutrients yet low in calorie. Vegetables and fruits will supply you all the vitamins and minerals and will also keep you satiated for longer due to their fiber content but will not add much to the total calorie intake.

Free from added sugar, trans fats and carbs

Sugar, trans fats and carbohydrates are the other ingredients of a normal diet that adds up calorie to the body. So, when you are trying to lose fat, it is best to stay away from all the added sugars, trans fats as well as carbohydrates, which are easily converted to fat and stored in the body. So say bye to all those pizzas, burgers and restaurant foods along with colas, chips, red meat, ice cream, chocolates and pastries. Replace your regular cooking oil for olive oil and make sure that you take less fried foods.

Potassium rich and sodium deficient diet can be helpful

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For eliminating the fat on the calves some specialists suggest the intake of potassium rich diet. It is believed that potassium helps in proper absorption of excess sodium which is related with water retention in the muscles. Vegetables like spinach, kale and fruits like Avocado and Banana are some of the best known sources of natural potassium, hence including these foods in your diet might be helpful for losing the calf fat.

Lifestyle changes for losing calf fat

The primary lifestyle changes you need to make to have slimmer calves are related with the diet. You need to divide your diet in 4-5 short meals a day, take your dinner as early as 8pm in the evening and avoid taking heavy meals after 5pm. Apart from that also do not go to bed quickly after having your food. These changes will promote the digestion process and calorie burning, which will reduce the amount of fat storage in the body.

Get rid of those high heels

This is one of the most difficult things to follow for the women who are looking for a slimmer calf to get that perfect legs to be revealed from under the shorts, but scientifically, putting on the high heels is one of the primary reasons of bulking up of the calves and hence getting rid of it or at least keeping the use of the heels to minimum can be actually effective. When you are walking on those heels, all the pressure of your body rests on the ball of your foot, which promotes the bulking up of the calves.

Exercises for losing calf fat

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When it comes to the exercises for losing calf fat you have to keep in mind that if you opt for strength training, instead of slimming down the calf muscles it will bulk up your calves. So, choose your exercises very cautiously and stay away from all the types of exercises that need you to use the calf muscles. Any type of power, speed or strength training can result into bulking of the calves instead of toning them down. Avoid the step machine, high impact jumping movements like rope skipping, intense cardio workouts as well as resistance exercises. The exercises that you can perform for losing fat from the calf include,

Cardio exercises

Though high impact cardio and jumping can bulk up your calf muscles, there are some particular cardio exercises that can be ideal to burn the calories without making your calf muscles wider. The right cardio exercises for slimmer calves include,

Slow speed running

For people trying to lose the fat of the calves and to slim down the calf muscles, slow speed running for a long distance can be a very effective option. However, opting for high impact running will bulk up the calves, so, run slowly on a flat ground for long distance to get slimmer calves.


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Swimming can be an effective cardio which will burn out excess fat without bulking up the calves, but make sure that instead of swimming first you should aim for swimming comfortably for longer, so that the resistance is low.


Walking can be another effective cardio exercise that will burn out the calories without making your calves wider. Just make sure that you do not try to walk first or harder, you should walk with a comfortable pace without straining your calf muscles.

Elliptical trainer

Exercising on the elliptical trainer keeping the resistance at low for longer hours can be an effective way to burn the extra calories from the body and thus slimming down the calves, instead of bulking up.

Leg exercises for slimmer calves

The leg exercises you can do without bulking up your calves include,

Calf raise

Calf raise

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It is one of the simplest exercises that can help in losing the fats from your calves. Stand on a raised surface with your toes on the surface and the rest of the feet out. Now simply raise the heels of your foot up taking your body weight on your toes. Once you reach the maximum position, hold it for few moments and then slowly get back to the starting position. Repeat maintaining a slow pace and for a longer duration.

Sitting calf raise

Sitting calf raise

Sitting calf raise can also be effective to lose fat from the calves. Sit on a tall chair but make sure that your toes reach the ground comfortably. Placing a weight on your thighs will make the exercise more effective. Now push the heels of your feet up to feel a tension on your calf muscles. Hold this position for few moments and then get back to the starting position. Do it for 10 times.

Sumo squat with calf raise

Sumo squat with calf raise

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Stand on the floor with your feet more than shoulder-width apart and your toes pointing out. Place your hands on your waist and lower your torso by bending your knees. At this position push your heels up by taking the weight on your toes and then comfortably get back on the floor with your heels. Do, at least 10 reps.

Yogasana for losing calf fat

Yoga Asanas can be highly effective in losing the calf fat without bulking them up as they mostly focus on stretching of the body. Some of the effective yoga asanas to lose the calf fat include,



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Bhujangasana or the cobra pose can be an effective yogasana for the calf muscles. To do the bhujangasana lie on the floor on your stomach, keeping your legs stretched out fully and your hands at the sides of your shoulder. Now pull your upper body upward and backward to reach the cobra pose. Hold this pose for 30 seconds and then get back to the starting position. Perform 3 repetitions with in between breaks of 20 seconds.



To perform Salabhasana or the locust pose lie on the floor on your stomach, with your feet stretched out and touching together. Now push your legs upward without folding them from the knees. Also push your torso upwards and backwards and your hands stretched towards your legs to feel the tension. Hold the position for 30 seconds and then relax. Repeat for 3 times.



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To do the hastapadasana or the forward fold, stand straight on the floor with your feet close but not touching each other. Now bend your body forward from your waist to touch your legs with your nose. Hold your feet with your hands to feel the tension. Hold the position for 30 seconds before getting back to the starting position. You need to do at least 3 repetitions in one sitting.

Apart from yoga and exercises massaging and acupuncture are also believed to be effective in reducing the calf fat. While messaging your calves for losing fat the movement should be from the heel of the feet towards the back of your knees. It is best to be done while sitting on a chair.