On the road to leanness, 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 shape becomes increasingly apparent. Which is very upsetting to the beautiful sex. But can it be fought?
Men and women differ in their physiological parameters. Everyone knows that when men are overweight, the so-called "beer" tummy grows. A lot of visceral fat appears that covers the internal organs. In women, on the other hand, the volume of the hips, buttocks, and legs is most common. This is due to the fact that nature is inherent in a woman’s ability to bear and give birth to a child. To protect the future fetus from external factors, fat is deposited exactly in the lower body. This shape is called the "pear" shape. But it can definitely be fought.
Nutrition to slim your legs
No matter how much you try to lose weight in your legs or other areas, you can’t go anywhere without a well-planned diet. About 70% of weight loss success depends on diet. So what do you need to eat to lose weight in your legs?
- The first rule everyone knows is that little, but often. This is a real way to speed up your slow metabolism. This way you will be able to soothe your body tormented by diets and you can prove to him that there will always be food now and you will no longer experience hunger breaks. This is the only way for the body to stop storing hated calories. Eat every 3 hours, servings should be kept to a minimum - a bowl of soup, a half garnish, a small piece of meat.
- Breakfast - cereals without sugar and with a minimum amount of milk. Lunch - broth with a small amount of oil, meat, vegetable salad. Protein products for dinner - fish, cottage cheese, vegetables, milk. For snacks - small amounts of nuts, fruit (up to once a day), kefir, vegetables.
- He now gives up sugar, flour, instant cakes, chips, biscuits and similar junk food. You don’t have to stop eating for the kid, stop eating at a party so you don’t hurt the housewife in a restaurant because you’re paid. Understand that your body is not a tub for leftovers. Eat only the best.
- Drink lots of clean water and green tea. Water removes fat breakdown products during weight loss, and green tea speeds up metabolism.
With these simple nutrition guidelines, you can lose weight not only in your legs, but throughout your body.
Slimming exercises
You need to add physical activity to speed up the fat burning process. However, be careful, you need to do it competently. After all, most strong-legged girls have serious leg muscles. That is why, pumping these muscles intensively, they do not understand why the volumes do not disappear. And how are they going to go if the muscles get bigger and bigger?
To lose weight in your legs, you need to give up all strength training. Do not use dumbbells - dumbbells or barbells, do not exercise on a power machine. It is very important that you focus not on strength but on endurance. Only long-term, light 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 you lose weight in your legs, but you have to run it right. Check out the sprinters and marathon runners. They have different body structures. The sprinter is a muscular athlete. The marathon runner is thin, fibrous, lean and without a gram of fat. To lose weight in your legs and not build up, you have to run slowly but for a very long time. Try to keep the running pace to withstand 30, 40, 60 minutes. Running for less than 20 minutes is useless - only the glycogen burns out, it doesn't get greasy.
- Squatting helps you lose weight on your hips. However, you don’t have to squat completely to avoid straining your knees. When lowering the body, pull the donkey back slightly so that the buttocks also pump.
- Lie on your side on the carpet. Raise and lower your upper leg so that your buttocks do not fall off or touch the floor. You have to lie strictly on your side. Replace your leg after 20 lifts. When both legs are worked out, in the same position, throw your legs forward as far as possible and push them back. At the same time, try to keep your body still.
- Lie on your back and lift your legs. Pull them apart as far apart as possible and then bring your legs together. Perform at least 40 repetitions.
- Then stand on the "candle" and spread your legs out of this position. Make scissors - cross and spread your legs.
- Stand on all fours and start lifting your legs. First, you should slowly make 20 lifts as much as possible, pulling your toe to your head. Then do the exercise with the other leg. The second part of the exercise is the same, but now you have to do the exercises not slowly but quickly, as if throwing your legs out with a jerk. Remember to repeat the same with the other leg.
- The skipping rope helps you lose weight quickly and effectively in your legs. Perform at least three sets of 100-150-200 jumps each day. Gradually increase the number of jumps and approaches.
If you do these exercises every day, you can expect a reduction in the amount within a month (according to the rules of a healthy diet). In addition, there are several other methods for local weight loss.
Slimming cosmetics for the feet
In addition to diet and active physical activity, massage helps you lose weight in some places. The principle is as follows. When the body burns fat, the loss of volume can be accelerated in places where blood circulation increases. You can take a professional massage course, which consists of 10-15 occasions. If you follow your diet and exercise at the same time, the result will not wait long.
How to speed up weight loss in certain areas
- Honey anti-cellulite massage is very effective. Apply a little natural honey to your dry palm and rub over your thighs. Never wet your feet - otherwise the honey will not stick. Then press your palm to the thighs smeared with honey and release it sharply. Do this for as long as you can bear the pain of the procedure. This massage increases blood flow, performs lymphatic drainage, and removes toxins from the pores. As a result, the volume is reduced, it gets rid of cellulite and smoothes the skin.
- You can wrap them in foil in some areas to lose weight. It is especially effective to do this before physical activity, such as jogging. Grab plastic wrap, wrap it around your feet, and dress warmly and go for a run. Along with sweating, you lose hundreds of grams of excess fat.
- There is another secret to weight loss on the hips and legs. Each time you take a shower, after frothing your body with gel or soap, pull your legs and thighs over with a simple bowl. The edges of the pots should fit snugly against the skin, creating a kind of vacuum effect. The movements must be circular. You can massage not only the thighs but also the abdomen - this perfectly removes excess. This procedure is very effective in overcoming a cosmetic defect such as "thigh pants".
- There is a special vibrating platform in the gyms and doctor’s offices. You have to stand on it, cling to the handrails. By adjusting the intensity, select the mode in which the vibration does not cause discomfort. Shake for 10 minutes on such a simulator - minus 50 grams of pure fat. The volume drops very well from the legs because we are standing on the podium. In other problem areas, you can sit on the platform, put your hands on it, and so on. This is a very effective method given that you are just standing and not participating in the process in any way. The so-called passive weight loss.
The beautiful, slim legs offer the opportunity to wear short dresses and skirts. It’s the ability to undress unduly on the beach without covering the legs of the pareo. Even though the physique was given at birth, in most cases our condition is the result of a lifestyle. Love your body, do not throw damage to your mouth, pamper yourself with physical activity and massage. And then you can look at your body in the mirror with pride and admiration!