On the way to losing weight, most women face a problem like disproportionate 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 is very upsetting to the fair sex. But is it possible to fight this?
Men and women differ in their physiological parameters. Everyone knows that when men are overweight, the belly called "beer" grows. A lot of visceral fat appears, which envelops the internal organs. Women, on the other hand, tend to gain volume in the hips, buttocks, and legs. This is due to the fact that nature has inherent in a woman the ability to bear and give birth to a child. To protect the future fetus from external factors, fat is deposited precisely in the lower part of the body. This shape is called a "pear" shape. But it is certainly possible to fight this.
Nutrition to slim legs
No matter how hard you try to lose weight on your legs or in some other area, you can't go anywhere without a well-designed diet. Approximately 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. This way you can calm the body tormented by diets and show it that now there will always be food and that it will no longer have hunger pauses. Only then will the body stop storing the hated calories. Eat every 3 hours, 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 snacks: a small amount of nuts, fruits (no more than once a day), kefir, vegetables.
- From now on, ditch sugar, flour, fast food, potato chips, pretzels, and similar junk food. It is not necessary to finish eating for a child, to finish eating at a party, so as not to offend the hostess, in a restaurant, because it has been paid. Understand that your body is not a repository 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.
These simple dietary guidelines will help you lose weight not just on your legs, but your entire body.
Slimming exercises
To speed up the fat burning process, you need to add physical activity. However, be careful, you have to do it competently. After all, most girls with powerful legs have serious leg muscles. That is why they, intensely pumping these muscles, do not understand why the volumes do not disappear. And how will they fare if the muscles get bigger?
To lose weight on the legs, you need to abandon any strength exercises. Do not use weights, a barbell or dumbbells, do not exercise on strength equipment. It is very important that you focus not on strength, but on endurance. Only prolonged, 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 in the legs, but you need to run properly for it. Look at sprinters and marathon runners. They have different body structures. A sprinter is a muscular athlete. The marathon runner is lean, lean, lean, and without a gram of fat. In order to lose weight on the legs and not accumulate, he must run slowly, but for a long time. Try to keep up your running pace so you can hold out for 30, 40, 60 minutes. Running less than 20 minutes is useless; during this time, only glycogen is burned, not converted to fat.
- Squats will help you lose weight on your hips. However, you don't need to squat completely to avoid stressing your knees. As you lower your body, pull your butt back a bit so your buttocks also pump.
- Lie on your side on the mat. Raise and lower your upper leg so your butt doesn't drop off and touches the ground. You must lie strictly on your side. Switch legs after 20 lifts. When both legs are exercised, in the same position, throw the leg as far forward as possible and push it as far back as possible. At the same time, try to keep your body still.
- Lie on your back and raise your legs. Spread them as far apart as possible and then bring your legs together. Do at least 40 reps.
- After that, stand on the "sail" and spread your legs from this position. Make scissors: cross and spread the legs.
- Get on all fours and start lifting your leg. First, you need to do 20 lifts slowly, pulling your toe toward 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 do the exercises not slowly, but quickly, as if you were throwing your leg out in jerks. Do not forget to repeat the same with the other leg.
- A jump rope will help you lose weight on 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.
By performing a series of these exercises every day, you can count on a decrease in volume within a month (subject to the rules of a healthy diet). In addition, there are many additional methods for local weight loss.
Slimming cosmetics for legs
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 increases. You can attend a professional massage course, which consists of 10-15 sessions. If at the same time you follow the diet and do physical exercise, the result will not be long in coming.
How to accelerate weight loss in specific areas
- Anti-cellulite massage with honey is very effective. Dab some natural honey on your dry palms and rub it on your thighs. In no case should your feet be wet; otherwise the honey will not stick. After that, press your palms against the honey-stained thighs and release sharply. Do this for as long as you can tolerate the pain from the procedure. This massage increases blood flow, performs lymphatic drainage and removes toxins from the pores. As a result, it loses volume, eliminates cellulite and smoothes the skin.
- To lose weight in certain areas, you can wrap them in aluminum foil. It is especially effective to do this before physical activity, for example jogging. Grab some plastic wrap, wrap it around your legs, and go for a run while dressing warm. Along with sweating, you will lose several hundred grams of excess fat.
- There is another secret to losing weight on the hips and legs. Every time you shower, after lathering your body with gel or soap, run a simple bowl over your legs and thighs. The edges of the dishes should fit snugly against the skin, forming a kind of vacuum effect. The movements should be circular. You can massage not only the thighs, but also the abdomen; this perfectly removes excess volume. This procedure is very effective in combating a cosmetic defect such as "thigh panties".
- In gyms and doctor's offices there is a special vibrating platform. You have to stand on it, hold onto the handrails. When adjusting the intensity, select the mode in which the vibration does not bother you. 10 minutes of shaking in such a simulator, minus 50 grams of pure fat. The volumes come out very well from the legs, because we stand 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, considering that you simply stay there and do not participate in the process in any way. The so-called passive weight loss.
Beautiful slim legs are an opportunity to wear short skirts and dresses. This is the ability to calmly undress on the beach, without covering the legs of the sarong. Despite the fact that the physique is given to us at birth, in most cases the state of our figure is the result of a lifestyle. Love your body, don't hurt your mouth, indulge yourself with physical activity and massages. And then you can look at your body in the mirror with pride and admiration!