On the way to becoming slim, most women face problems such as disproportionate weight loss. Often, the face, arms, chest lose weight, but the legs and hips remain the same. In such a situation, the imbalance of the figure becomes more and more obvious. Which is very disturbing the fair sex. But is it possible to fight this?
Men and women differ in their physiological parameters. Everyone knows that when a man is overweight, the so-called "beer" belly grows. A lot of visceral fat appears, which covers the internal organs. Women, on the other hand, most often increase volume in the hips, buttocks, and legs. This is due to the inherent nature of a woman's ability to bear and bear a child. To protect the future fetus from external factors, fat is stored right in the lower body. This shape is called the "pear" shape. But of course it's possible to fight this.
Nutrition for slimming legs
No matter how hard you try to lose weight on your legs or other areas, you can't go anywhere 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 often. This is a real way to speed up a slow metabolism. So you will be able to calm the body, tormented by diet and prove to him that there will always be food now and he will no longer have a hungry break. Only in this way will the body stop storing the 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 - cereals without sugar and with a minimum amount of milk. Lunch - meat soup with a small amount of oil, meat, vegetable salad. For dinner, protein products - fish, cottage cheese, vegetables, milk. For a snack - a small amount of nuts, fruit (no more than once a day), kefir, vegetables.
- From now on, leave sugar, flour, fast food, chips, crackers and similar fast food. It is not necessary to finish a meal for the child, finish eating at a party, so as not to offend the hostess, in a restaurant, because it is already paid for. Understand that your body is not a bin for leftovers. Eat only the best.
- Drink lots of water and green tea. Water removes fat breakdown products during weight loss, and green tea speeds up metabolism.
These simple diet guidelines will help you lose weight not only in your legs, but throughout your body.
Slimming Exercise
To speed up the fat burning process, you need to increase your physical activity. However, be careful, you have to do it competently. After all, most girls with strong legs have serious leg muscles. That is why they, intensively pumping these muscles, do not understand why the volume is not lost. And how will they go if the muscles get bigger?
To lose weight in your legs, you must stop any strength training. Do not use weights - barbells or dumbbells, do not exercise with strength equipment. It is very important that you focus not on strength, but on endurance. Only long-term, low-weight exercise can burn fat without building muscle.
- The first number on the list of effective exercises for weight loss is running. It really helps to lose weight on the legs, but you have to run properly for this. Look at sprinters and marathon runners. They have different body structures. Sprinters are muscular athletes. Marathon runners are skinny, skinny, lean and without a single gram of fat. To lose weight on the legs, and not to build up, you need to run slowly, but for a very long time. Try to keep your running pace so you can last for 30, 40, 60 minutes. Running less than 20 minutes is pointless - so far only glycogen is burned, not fat.
- Squats will help you lose weight in your hips. However, you don't have to crouch completely to avoid putting pressure on your knees. When lowering the body, pull the buttocks back a little so that the buttocks are also pumping.
- Lie on your side on the mat. Lift and lower your upper leg so your butt doesn't drop and touch the floor. You have to actually lie on your side. Change your leg after 20 lifts. As both legs work, in the same position, throw your feet as far forward as possible and push them as far back as possible. At the same time, try to keep your body calm.
- Lie on your back and lift your legs up. Spread it as far as possible, then bring your feet together. Do at least 40 reps.
- After that, stand on the "candle" and stretch your legs from this position. Do scissors - cross and spread your legs.
- Get on all fours and start lifting your legs. First you need to do 20 lifts slowly, pulling your toes to your head as much as possible. After that, do the exercise with the other leg. The second part of the exercise is the same, but now you need to perform the exercise not slowly, but quickly, as if throwing your legs off with a jerk. Don't forget to repeat the same with the other leg.
- Jumping rope will help you lose weight on your legs quickly and effectively. Do at least three sets of 100-150-200 jumps every day. Increase the number of jumps and approaches gradually.
Performing this set of exercises daily, you can count on a decrease in volume in a month (subject to the rules of a healthy diet). In addition, there are many additional methods for localized weight loss.
Leg slimming cosmetics
In addition to diet and active physical activity, massage will help you lose weight in certain places. The principle is as follows. When the body burns fat, the reduction in volume can be accelerated in places where blood circulation is improved. You can take professional massage courses, which consist of 10-15 sessions. If at the same time you follow a diet and exercise physically, the results will not be long in coming.
How to speed up weight loss in certain areas
- Honey massage anti cellulite is very effective. Apply natural honey on dry palms and rub it on your thighs. In no case should you wet your feet - otherwise the honey will not stick. After that, press the palm of the hand to the thigh that is smeared with honey and release it sharply. Do this for as long as you can tolerate the pain of the procedure. This massage increases blood flow, performs lymphatic drainage, and removes toxins from the pores. As a result, you lose volume, get rid of cellulite and smooth your skin.
- To lose weight in certain areas, you can wrap it in foil. It is very effective to do this before physical activity, for example, jogging. Grab some plastic wrap, wrap it around your feet, and run warmly dressed. Together with sweat, you will lose several hundred grams of excess fat.
- There is another secret to losing weight in the hips and legs. Every time you shower, after you have soaped yourself with a gel or soap, clean your legs and thighs with a simple bowl. The edges of the glassware should fit snugly against the skin, forming a kind of vacuum effect. Movement should be circular. You can massage not only the thighs, but also the stomach - this perfectly removes excess volume. This procedure is very effective in the fight against such a cosmetic defect as "thigh pants".
- In gyms and medical offices there are special vibration platforms. You need to stand on it, holding on to the handrails. By adjusting the intensity, select a mode in which the vibration does not make you uncomfortable. 10 minutes of shaking on such a simulator - minus 50 grams of pure fat. The volume came out really well from the feet, as we were standing on the platform with our feet. With other problem areas, you can sit on the platform, put your hands on it, etc. This is a very effective way, given that you are just standing there and not participating in the process in any way. This is called passive weight loss.
Beautiful and thin legs are an opportunity to wear short dresses and skirts. This is the ability to calmly undress on the beach, without covering your legs. Despite the fact that physique is given to us at birth, in most cases the state of our figure is the result of lifestyle. Love your body, do not harm your mouth, treat yourself to physical activity and massage. And then you can look at your body in the mirror with pride and awe!