Examples of moderate cardio exercise include light jogging or brisk walking, ballroom dancing, tennis, using an elliptical machine, or biking at a rate of less than 10 miles (16 km) per hour. [3] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Even day-to-day activities like gardening, housework, or climbing stairs can count towards your daily exercise goals. If you’re not used to doing a lot of exercise or if you don’t have time to exercise for 30 minutes at a time, split your cardio sessions up into a few 10 or 15-minute sessions throughout the day.

Body weight exercises, such as planks, pushups, and squats Weightlifting Using resistance bands or resistance machines

Most people can lose 1–2 pounds (0. 45–0. 91 kg) per week by cutting 500-1000 calories a day from their diet. Talk to your doctor or a dietitian to figure out how many calories you can safely cut. You can use a fitness tracking app like MyFitnessPal or SuperTracker to help you track how many calories you’re eating and burning each day. You can also calculate the calories in any given meal using tools like the Food Calorie Calculator from the Calorie Control Council. [7] X Research source How many calories you need to eat a day can vary based on gender, age, activity level, and other lifestyle factors. Visit a registered dietitian to find a diet plan that works for you. In order to stay healthy, do not eat fewer than 1200 calories a day.

Avoid products with trans-fats like pastries, baked goods, margarine, fried foods, and snack foods like potato chips.

Leafy greens, such as spinach, chard, and mustard greens Cruciferous vegetables, such as broccoli, kale, cauliflower, and Brussels sprouts Citrus fruits, such as lemons, oranges, limes, and grapefruit[10] X Research source

Whole grains include whole wheat bread, oatmeal, brown or wild rice, whole wheat pasta, and barley. Refined grain products include white bread, white rice, pasta, and most types of crackers and pastries. Refined grains and other refined carbohydrates, like potatoes, can also cause you to retain more water, which can make your calves look bigger. [12] X Research source

Lean cuts of meat such as white chicken or turkey or lean beef Fish Legumes, such as beans, lentils, and peas Eggs Low-fat dairy products, like skim milk or low-fat yogurt

For an extra challenge, hold some small weights or water bottles in each hand while you do your calf raises.

Single-leg standing heel raises: Stand on the edge of a step with one foot and let your heel hang off the edge of the step. Keep your other foot off the floor so all your weight is on one leg. Slowly alternate between lowering your heel and raising it as much as possible while keeping your knee straight. Switch legs after 10-15 reps. Double-leg standing heel raises: Stand with the balls of both feet on the edge of a step. With your knees straight, slowly alternate between lowering your heels so they hang below the step level and raising up on your toes as far as possible. Seated heel raises: Sit on a chair or bench and rest the balls of your feet on a step in front of you. Allow your heels to hang off the edge of the step. Set a weight, such as a dumbbell or plate weight, on your lap. Slowly alternate between lowering your heels and raising them as high as possible.

Aim to do 10-15 reps. If your calves get sore, try starting out with fewer reps at first.

Be careful not to let your knees cave inward when doing these squats. Don’t turn your toes out farther than you can turn out your knees.

Calf or heel raises Jumping jacks Lateral lunges Climbing or walking and running up inclines Weighted jumps Sprinting[19] X Research source

Stand in front of a wall and rest the toes of one foot against the wall with your heel flat on the floor. Your foot should make a 45° angle relative to the floor. Move your hip on that side closer to the wall so that you feel a stretch through your calf. Hold for about 15 seconds, then switch sides.

You can also combat the effects of high heels by regularly stretching your calves.