On the way to being slim, most women face such a problem 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 greatly upsets 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 so-called "beer" tummy grows. A lot of visceral fat appears, which envelops the internal organs. Women, on the other hand, most often increase in volume in the hips, butts 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 body. This shape is called a "pear" shape. But it is certainly possible to fight this.
Nutrition for slimming legs
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 all 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 there is little, but often. This is a real way to speed up a slow metabolism. So you will be able to calm down the body tormented by diets and prove to him that food will now always be there and he will no longer experience any hunger breaks. Only in this way will the body stop storing 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, fruit (no more than once a day), kefir, vegetables.
- From now on, give up sugar, flour, fast food, chips, crackers and similar junk food. There is no need 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 vat for leftovers. 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 throughout your body.
Slimming Exercises
To speed up the fat burning process, you need to add physical activity. However, be careful, you need to do it competently. After all, most girls with powerful legs have serious leg muscles. That is why they, intensively pumping these muscles, do not understand why the volumes do not go away. And how will they go if the muscles are getting bigger?
To lose weight in your legs, you need to give up any strength exercises. Do not use weights - a barbell or dumbbells, do not exercise on strength equipment. It is very important for you to focus 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 exercises for losing weight is running. It really helps to lose weight in the legs, but you need to run correctly for this. Look at sprinters and marathon runners. They have different body structures. A sprinter is a muscular athlete. The marathon runner is thin, wiry, lean and without a gram of fat. To lose weight in 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 that you can endure 30, 40, 60 minutes. Running for less than 20 minutes is useless - during this time only glycogen is burned, it does not come to fat.
- Regular squats will help you lose weight in your hips. However, you do not need to squat all the way to avoid stressing your knees. When lowering the body, pull the ass back a little so that the buttocks also pump.
- Lie sideways on the mat. Raise and lower your upper leg so that your butt does not fall and touch the floor. You need to lie strictly on your side. Change your leg after 20 lifts. When both legs are worked out, in the same position, throw your leg as far forward as possible and push it as far back as possible. At the same time, try to keep the body still.
- Lie on your back and lift your legs up. Spread them as far apart as possible, and then bring your legs together. Do at least 40 reps.
- After that, stand on the "candle" and spread your legs from this position. Do scissors - cross and spread your legs.
- Get on all fours and start lifting your leg. First, you need to do 20 lifts slowly, pulling the toe to the 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 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 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.
Performing a set 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 to 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 increased. You can go to a professional massage course, which consists of 10-15 sessions. If at the same time you follow the diet and exercise physically, the result will not be long in coming.
How to speed up 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 wet your feet - otherwise the honey will not stick. After that, press your palms against the honey-smeared thighs and release 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 smoothen 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 dressing warm. 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 lather your body with gel or soap, go over your legs and thighs with a simple bowl. The edges of the crockery should fit snugly against the skin, forming a kind of vacuum effect. Movements should be circular. You can massage not only the thighs, but also the abdomen - this perfectly eliminates excess volumes. This procedure is very effective in combating such a cosmetic defect as "breeches on the thighs".
- In gyms and medical offices there is a special vibration platform. You need to stand on it, hold on to the handrails. By adjusting the intensity, select the mode in which the vibration does not bring you discomfort. 10 minutes of shaking on such a simulator - minus 50 grams of pure fat. The volumes go off 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 just stand there and do not participate 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 calmly on the beach, without covering the legs of the pareo. 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, do not throw harm in your mouth, indulge yourself with physical activity and massage. And then you can look at your body in the mirror with pride and admiration!