On the path to slimming, most women face a problem such as excessive weight loss. Often the face, arms, and chest lose weight, but the legs and hips remain the same. In such a situation, the imbalance of the figure becomes more and more evident. Which bothers the fair sex very much. But can that be combated?
Men and women differ in their physiological parameters. Everyone knows that the so-called "beer belly" grows in overweight men. There is a lot of visceral fat that envelops the internal organs. Women, on the other hand, most often gain volume in the hips, buttocks and legs. This is due to naturea woman has the ability to bear and give birth to a child. In order to protect the future fetus from external influences, fat is deposited precisely in the lower body. This shape is called the "pear" shape. But it is perfectly possible to fight against it.
Diet for slimming legs
No matter how hard you try to lose weight on your legs or any other area, there is nowhere you can go without a well-designed diet. About 70% of the success of all weight loss depends on diet. So what do you need to eat to lose weight on your legs?
- The first rule that everyone knows is that there is little but there is often. This is a real way to speed up a slow metabolism. In this way you can calm the body tormented by diets and prove to it that there will always be food now and that it will no longer experience hunger breaks. This is the only way the body stops storing hated calories. Eat every 3 hours, the portions should be minimal - a bowl of soup, half a side dish, a small piece of meat.
- Breakfast - muesli without sugar and with a minimal amount of milk. Lunch - meat soup with a little oil, meat, vegetable salad. For dinner, protein products - fish, cottage cheese, vegetables, milk. For snacks - a small amount of nuts, fruits (no more than once a day), kefir, vegetables.
- Avoid sugar, flour, fast food, chips, crackers and similar junk food from now on. There is no need to finish eating for a child, to eat at a party, so as not to offend the hostess in a restaurant for being paid. Understand that your body is not a vat for leftovers. Eat only the best.
- Drink plenty of clean water and green tea. Water removes fat breakdown products when you lose weight, and green tea speeds up your metabolism.
These simple diet guidelines will help you lose weight not just your legs, but your entire body.
Slimming exercises
In order to speed up the process of burning fat, you need to add physical activity. Be careful though, you have to do it competently. After all, most girls with strong legs have strong leg muscles. Therefore, by pumping these muscles intensely, they don't understand why the volumes don't go away. And how do they do when the muscles get bigger?
In order to lose weight in your legs, you need to give up all strength exercises. Do not use weights - a barbell or dumbbells, do not exercise on weight machines. It is very important that your focus is not on strength, but on endurance. Only long-term, low-weight exercise can burn fat without building muscle.
- The very first number on the list of effective weight loss exercises is running. It really helps to lose weight in your legs, but you have to run right to do that. Look at sprinters and marathon runners. They have different body structures. A sprinter is a muscular athlete. The marathon runner is thin, wiry, slim and without a gram of fat. In order to lose weight in your legs, and not gain it, you need to walk slowly, but for a very long time. Try to keep your running pace so that you can last for 30, 40, 60 minutes. Walking for less than 20 minutes is pointless - during this time only glycogen is burned, no fat is produced.
- Squats will help you lose weight in your hips. However, you don't have to crouch all the way down to avoid putting pressure on your knees. When lowering your body, pull your buttocks back a little so that your buttocks also pump.
- Lie on your side on the mat. Raise and lower your upper leg to keep your buttocks from falling and hitting the floor. You have to be strictly on your side. Switch your leg after 20 lifts. When both legs are trained, in the same position, toss your leg as far forward as possible and slide it backward as far as possible. At the same time, try to keep the body still.
- Lie on your back and lift your legs up. Spread them apart as much as you can, then bring your legs together. Do at least 40 repetitions.
- Then stand on the "candle" and spread your legs from this position. Make a pair of scissors - cross and spread your legs.
- Stand on all fours and start lifting your leg. First, you need to do 20 lifts slowly, pulling your toe toward your head as far as possible. Then do the exercise with the other leg. The second part of the exercise is the same, but now you need to do the exercises quickly rather than slowly, as if jerking your leg out. Don't forget to repeat the same thing with the other leg.
- A skipping rope will help you lose weight in your legs quickly and effectively. Do at least three sets of 100-150-200 jumps every day. Gradually increase the number of jumps and approaches.
If you do a number of these exercises every day, you can expect a decrease in volume within a month (subject to the rules of healthy eating). In addition, there are many additional methods of local weight loss.
Slimming cosmetics for the legs
In addition to dieting and active physical activity, massage in certain places will help you lose weight. The principle is as follows. When the body burns fat, the reduction in volume in areas with increased blood flow can be accelerated. You can take a professional massage course, which consists of 10-15 sessions. If you follow the diet and exercise at the same time, the result will not be long in coming.
How to Accelerate Weight Loss in Specific Areas
- Honey anti-cellulite massage is very effective. Apply some natural honey to dry palms and rub over your thighs. In no case should you get your feet wet - otherwise the honey won't stick. After that, press your palms against your honey-smeared thighs and sharply release them. Do this for as long as you can bear the pain of the procedure. This massage increases blood circulation, leads to lymphatic drainage and removes toxins from the pores. This will cause you to lose volume, get rid of cellulite and smooth your skin.
- To lose weight in certain places, you can wrap them in foil. This is especially effective before physical activity, such as jogging. Take plastic wrap, wrap it around your legs, and run while dressing warmly. Along with sweat, you lose several hundred grams of excess fat.
- There is another secret to losing weight in the hips and legs. Every time you shower after lathering your body with gel or soap, place a simple bowl over your legs and thighs. The edges of the dishes should fit snugly against the skin and create a kind of vacuum effect. Movements should be circular. You can massage not only the thighs, but also the abdomen - this will perfectly get rid of excess volume. This procedure is very effective in combating a cosmetic defect such as "pants on the thighs".
- There is a special vibration platform in fitness studios and medical practices. You have to stand to hold on to the handrails. Select the mode in which the vibration does not cause you any discomfort by adjusting the intensity. 10 minutes of shaking on such a simulator - minus 50 grams of pure fat. The volume comes off the legs very well, as we stand with our feet on the platform. For other problem areas, you can sit on the platform, put your hands on it, etc. This is a very effective way to go considering that you are just standing there and not participating in the process in any way. The so-called passive weight loss.
Beautiful, thin legs are an opportunity to wear short dresses and skirts. This is the ability to undress on the beach calmly without covering the legs of the pareo. Despite the fact that we are given the body at birth, in most cases the state of our figure is the result of a lifestyle. Love your body, do not throw anything in your mouth, indulge in physical activity and massage. And then you can look at your body in the mirror with pride and admiration!