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When you want to lose leg fat, you have to do activities that burn calories and blast fat. When you're doing an aerobic activity such as dancing, you can expend anywhere from 200 to 600 calories in an hour -- and burn fat all over your body. If you're not ready to hit a dance club, another option is to use the "Just Dance" video game to get your body moving.
Weigh yourself with a digital scale so you know exactly how much you weighed when you started.
Set a weight-loss goal of 1 to 2 pounds a week, which is a safe and reasonable amount of weight loss, according to MayoClinic.com. Each pound of fat requires you to burn 3,500 more calories than you consume. By cutting 200 calories from your daily intake of food and drinks and setting a goal to burn 350 calories through exercise six days a week, you should be able to lose about 1 pound. To lose more, you'll need to cut more calories through food, and do even more exercise. Create a tracking sheet where you can write down the number of calories you consumed and the amount of exercise -- including the estimated calories you burned -- so you can monitor your progress over time.
Ensure the Wii controller or the PlayStation Move motion controller has working batteries, and then hold the controller in your dominant hand.
Select the "Just Sweat" mode from the main menu. Select the length of workout you want; if you want to maximize your workout with "Just Dance," select 45 minutes and then choose the level you want from the easy, medium and hard selections. Launch the workout.
Follow the onscreen instructions for the warm-up, workout and dance sections of the "Just Sweat" mode. By selecting a goal, you'll be working to earn "sweat points." The harder you work out, the more sweat points you'll earn. To burn one calorie, you need to earn 4.2 sweat points. As such, you'll make better use of your time if you put more effort into the workout. By holding the hand controller, the game tracks your points. If you've set a goal to burn 350 calories through exercise, that means you'll need to do "Just Sweat" mode until you reach 1,470 sweat points. Since your legs have some really large muscle groups, work on using your legs as much as possible -- lifting them higher and kicking them farther out to the sides to help you burn more calories.
Write down the number of calories you burned on your tracking sheet, and weigh yourself with a digital scale after one week. If you've made your goal and lost the weight you set out to lose, continue doing the "Just Sweat" mode as you've done. If you didn't lose the weight you'd hoped, increase the intensity of your dance routines. As you continue to use the program, chances are you'll get in better shape and you'll be able to gradually increase your intensity. When you're in better shape, you'll start to notice that your legs will take on more tone and be less flabby than they were before.
- You can also use the other "Just Dance" modes to work out -- you just won't be able to track your calories. Use the "Warm Up" mode to warm up for about five to 10 minutes, slowly getting your heart beating faster and delivering more oxygen to your muscles. Then select "Battle Mode" from the main menu to dance with another person in a competition-style workout. Since "Battle Mode" lasts six rounds, it can be a way to get in a beneficial workout and have fun with a friend.