🦵 How To Decrease Lower Body Fat [Legs] In Men & Women

So I’ve had a few guys ask me how to decrease their lower body fat, meaning their legs. This is typically a question women ask because that’s where they put a lot of their fat — on their legs and butt.

While guys usually put it around their stomachs.

And the good news is that there is most definitely a fix for this – for both men and women and I’ll tell you how in a minute. In fact, I did this for myself.

And no, it’s not liposuction, even though that is the most permanent solution. But for sure not the best because it’s hard to lipo out the fat on the lower body because of all the muscles, joints, knees, ankles, and so forth.

Unlike stomach fat, which is much easier for liposuction.

My Own Struggles With “Fat” Legs

When I was in my teens, I used to cycle and race. So, you shave your legs to prevent too much damage when you fall. Plus, because I was also into bodybuilding and so forth, I shaved my hairy legs or just trimmed them with a buzzer, so I can see how they are coming along – shape, definition, muscle growth, etc.

Well, for years I had smooth legs. They weren’t fat or soft like a girl. But they weren’t manly either. They were just smooth.

Legs body fat

My body fat wasn’t high either.

I knew plenty of guys who were fatter than me but had really lean legs with veins. It didn’t make sense. It’s like none of their fat went to their legs.

But, not me. I didn’t like it. It felt feminine. Plus with the shaved legs, it felt even more “girly”.

Of course, because I was so into hormones and so forth at a young age, I had my doctor do a full hormone blood panel when I was 19 or 20, even though he didn’t think it was necessary.

The results were shocking.

  • Low testosterone
  • High DHT – the hair loss hormone
  • High Estrogen – the female hormone

All were in the “normal” range, but NOT optimal.

I asked the doctor to help me fix it and he said, “These are in normal ranges, don’t bother”

I said, “Listen, I’m barely 20 years old – this is as good as it’s going to get”

He again just ignored me and told me to go home.

I Optimized My Hormones & Fixed The Problem – PERMANENTLY!

So after many months of research at the library (there was no internet back then) and testing and playing with different foods, supplements, and very low dose medications, I completely fix and optimized my hormones.

One year later I had:

  • HIGH testosterone
  • Low DHT
  • Low Estrogen

All in the normal ranges, but optimal balance.


And slowly but surely, my legs started to get leaner and leaner. They started having veins and looked manly. My body fat did improve, but balancing out my hormones, especially my estrogen levels, allowed my lower body fat to just melt off.

The Lower Body Fat Hormone

So getting right to the point, the primary hormone that causes lower body fat is estrogen, the female hormone.

Of course, we all have estrogen, just that women have more of it.

And guys with lower body fat and/or if you have “man boobs” (gynecomastia), you for sure have more estrogen.

In fact, these days I see more and more often, guys having too much estrogen.

This leads to:

  • fat gain (all over the body)
  • depression and moodiness
  • lowered testosterone (less muscle, sex drive, happiness, etc.)
  • prostate problems
  • hair loss

So for men, fixing elevated estrogen is most beneficial and I’ll show you how in a minute.

Women And Lower Body Fat

Women have lower body fat due to genetics, various receptor sensitivity issues, and of course, too much estrogen.

Again, lowering estrogen will allow you to quickly decrease lower body fat and in many ways, be healthier, leaner, and happier too.

Remember, estrogen is the primary cause of cancer in women, especially in breasts.

Regardless of male or female, you do not want “low” estrogen, just lower levels.

3 Best Ways To Lower Estrogen

I’m going to keep this section short and to the point and if you want more details for a future article, let me know.

But here are the 3 best ways to lower estrogen, in a natural and healthy way.

  • Lose body fat — fat cells produce estrogen. More fat, more estrogen. This is also why it’s harder to lose fat when you’re fat. Your hormones are imbalanced.
  • Stay away from foods that have estrogenic qualities. This would be:
    Flaxseeds because of the lignans
    Soy products – beans, tofu, tempeh, etc.
    Wheat products
    Cruciferous Vegetables – cauliflower, broccoli, Brussels sprouts, and cabbage
    Dairy and hormone-treated meat
  • Supplements that lower estrogen and prolactin, another female hormone
    White Button Mushroom Extract
    Vitex Agnus

This is a good start.

For the ladies reading, there’s more I can say, it can get a bit more complicated and if you’re interested, let me know and I’ll do a detailed article just for women.


For the guys reading this, using a product such as AlphaViril will quickly fix this, naturally — while also improving your testosterone and other hormones.

AlphaViril is what I’ve been using for 20 years and it for sure has helped me balance and optimize my hormones. This is needed if you’re over 30 and especially age 40 and beyond.

Managing your estrogen and having optimal hormone levels, will result in:

  • more muscle and strength,
  • less body fat (abs, lower legs, man boobs, etc.)
  • and of course, a much higher sex drive and stronger erections


Keep in mind that all of this takes time. It can take a few weeks or months to slowly burn off the lower body fat.

Thus, the sooner you start, the sooner you’ll get results.

  1. Remember, you need to lose body fat, this will help produce less estrogen from the fat cells.
  2. Stay away from the foods I mentioned.
  3. And take specific supplements, herbs, and vitamins that will help balance out your hormones.

More details about all of these ingredients, as well as AlphaViril – the solution I’ve been using for 20 years, in this special link!

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