On the way to being slim, most women face a problem 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 to the fairer sex. But is it possible to fight this?
Men and women differ in their physiological parameters. Everyone knows that when men are overweight, the so-called "beer" belly grows. A lot of visceral fat appears, which surrounds the internal organs. Women, on the other hand, most often increase the volume in the hips, buttocks and legs. This is due to the fact that nature has the inherent ability of a woman to give birth and give birth to a child. In order to protect the future fetus from external factors, fat is deposited in the lower part of the body. This shape is called the "pear" shape. But this can certainly be fought.
Lean weight loss diet
No matter how hard you try to lose weight in your legs or in some other area, you can't go anywhere without a well-designed diet. About 70% of the success of any weight loss depends on diet. So what do you need to eat to lose weight in your legs?
- The first rule that everyone knows is that it is small, but often. This is the right way to speed up your slow metabolism. This way you will be able to calm the body tormented by diets and prove to him that there will always be food now and that he will no longer feel the cessation of hunger. Only in this way 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 little oil, meat, vegetable salad. For dinner, protein products - fish, cottage cheese, vegetables, milk. For snacks - a small amount of nuts, fruits (not more than once a day), kefir, vegetables.
- From now on, give up sugar, flour, fast food, chips, crackers and similar unhealthy foods. There is no need to finish the meal for the child, to finish the meal at the party, not to offend the housewife, in the restaurant, because it is paid. Understand that your body is not a barrel for leftover food. Eat only the best.
- Drink plenty 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 only in your legs, but in your whole body.
Weight loss exercises
To speed up the process of burning fat, it is necessary to add 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, pumping these muscles intensively, do not understand why the volumes do not disappear. And how will it go if the muscles get bigger?
To lose weight in the legs, you need to give up any strength exercises. Do not use weights - weights or dumbbells, do not exercise on strength equipment. It is very important to focus not on strength, but on endurance. Only prolonged light weight exercise can burn fat without building muscle.
- The first number on the list of effective weight loss exercises is running. It really helps to lose weight in the legs, but you have to run properly for that. Take a look at sprinters and marathoners. They have different body structures. A sprinter is a muscular athlete. The marathon runner is skinny, tough, skinny and without a gram of fat. To lose weight in your legs, not to accumulate, you need to run slowly but for a very long time. Try to keep the pace of the run to last 30, 40, 60 minutes. Running for less than 20 minutes is useless - only glycogen is burned during that time, no fat is produced.
- Squats will help you lose weight in the hips. However, you do not have to squat to the end to avoid straining your knees. When lowering the torso, pull the ass back slightly so that the buttocks also pump.
- Lie sideways on the mat. Raise and lower your upper leg so that your buttocks do not fall or touch the floor. You need to lie strictly on your side. Change leg after 20 lifts. When both legs are worked out, in the same position, throw the leg as far forward as possible and push it back as far as possible. At the same time, try to keep your body calm.
- Lie on your back and raise your legs. Spread them out as much as possible, then join your legs. Do at least 40 reps.
- Then stand on the "candle" and spread your legs from this position. Do scissors - cross and spread your legs.
- Get up on all fours and start lifting your leg. First you need to slowly do 20 lifts, pulling your toe towards your head as much as possible. Then perform 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 are kicking your leg. Don't forget to repeat the same with the other leg.
- The jump rope will help you lose weight quickly and efficiently. Do at least three sets of 100-150-200 jumps each day. Gradually increase the number of jumps and approaches.
By performing a set of these exercises every day, you can count on a reduction in volume within a month (according to the rules of a healthy diet). In addition, there are many additional methods for local weight loss.
Slimming cosmetics for legs
Along with 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 decrease in volume can be accelerated in places where blood circulation is increased. You can go to a professional massage course, which consists of 10-15 sessions. If you follow a diet and exercise physically at the same time, the result will not last long.
How to accelerate weight loss in certain areas
- Anti-cellulite massage with honey is very effective. Apply a little natural honey on dry palms and rub over thighs. In no case do not wet your feet - otherwise the honey will not stick. Then press the honey-smeared thighs with your palms and release abruptly. 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 them in foil. It is especially effective to do this before physical activity, for example, jogging. Take plastic wrap, wrap it around your legs and go for a run while getting warm. Along with sweat you will lose a few hundred grams of excess fat.
- There is another secret to losing weight in the hips and legs. Every time you take a shower, after foaming your body with gel or soap, use a simple bowl over your legs and thighs. The edges of the dishes should fit snugly against the skin, creating a kind of vacuum effect. The movements should be circular. You can massage not only the thighs, but also the abdomen - it perfectly removes excess volume. This procedure is very effective in the fight against such a cosmetic defect as "thigh pants".
- There is a special platform for vibrations in gyms and medical offices. You have to stand on it, hold on to the handrails. Adjust the intensity to select the mode in which the vibration does not cause you discomfort. 10 minutes of shaking on such a simulator - minus 50 grams of pure fat. The volume goes very well from the feet as we stand on the platform with our feet. For other problem areas, you can sit on the platform, put your hands on it, etc. This is a very effective way, since you just stand there and in no way participate in the process. So-called passive weight loss.
Beautiful, thin legs are an opportunity to wear short dresses and skirts. This is the ability to undress peacefully on the beach, without covering your feet with steam. Despite the fact that the material was given to us at birth, in most cases the condition of our figure is a result of lifestyle. Love your body, do not throw evil in your mouth, indulge in physical activity and massage. And then you can look at your body in the mirror with pride and admiration!