On the way to becoming thin, most women face the problem of 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 obvious. What disturbs the fair sex a lot. 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 involves the internal organs. Women, on the other hand, often swell in the hips, buttocks, and legs. This is due to the fact that nature has inherent in women the ability to generate 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 the "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 some other area, you can't go anywhere without a well-designed diet. About 70% of all weight loss success 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 sluggish metabolism. This way you can calm the body, plagued by diets, and prove to it that now there will always be food and it won't have any more hunger breaks. Only then will the body stop storing hated calories. Eat every 3 hours, servings should be minimal - a bowl of soup, half a plate, a small piece of meat.
- Breakfast - cereals without sugar and with a minimum amount of milk. Lunch - beef 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 (at most once a day), kefir, vegetables.
- From now on, give up on sugar, flour, fast food, chips, cookies 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, at the restaurant, because you are paid. Understand that your body is not a tank for leftovers. Eat only the best.
- Drink plenty of clean water and green tea. Water removes the breakdown products of fat during weight loss and green tea speeds up metabolism.
These simple dietary guidelines will help you lose weight not just in your legs, but all over your body.
weight loss exercises
To speed up the fat burning process, you need to add physical activity. However, be careful, you need to do this competently. After all, most girls with strong legs have serious leg muscles. That's why they, intensely pumping those muscles, don't understand why the volumes don't go away. And how will they go if the muscles are getting bigger?
To lose weight on your legs, you need to give up any strength exercises. Do not use weights - a barbell or dumbbells, do not exercise with weight training equipment. It is very important that you focus not on strength but on endurance. Only low-weight, long-term 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 for that you need to run well. Look for sprinters and marathon runners. They have different body structures. A sprinter is a muscular athlete. The marathon runner is thin, thin, thin and not an ounce of fat. To lose weight from your legs, and not accumulate it, you need to run slowly but for a long time. Try to maintain your running pace to last 30, 40, 60 minutes. Running for less than 20 minutes is useless - during that time only the glycogen is burned, it doesn't make you fat.
- The squat will help you lose weight in your hips. However, you don't need to squat all the way to avoid straining your knees. When lowering your body, pull your buttocks back a little so that your buttocks also pump.
- Lie down on your side on the mat. Raise and lower your upper leg so your butt doesn't fall and touch the floor. You need to lie strictly on your side. Change your leg after 20 lifts. When both legs are worked in the same position, swing 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 lift your legs. Spread them as far as possible and then bring the legs together. Do at least 40 reps.
- After that, climb into the "sail" and spread your legs out of this position. Make scissors - cross and spread your legs.
- Get on all fours and start lifting your leg. First, you need to do 20 lifts slowly, pulling your toe up 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 don't have to do the exercises slowly but quickly, as if you were throwing your leg out in spasms. Don't forget to repeat the same with the other leg.
- A jump rope will help you lose weight from your legs quickly and effectively. Do at least three sets of 100-150-200 jumps a day. Gradually increase the number of jumps and approaches.
By doing a series of these exercises each day, you can expect a month to decrease in volume (subject to healthy eating rules). Also, there are many additional methods for spot weight loss.
slimming cosmetics for legs
In addition to diet and active physical activity, massage helps 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 increased. You can take 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 accelerate weight loss in specific areas
- Anti-cellulite massage with honey is very effective. Apply some natural honey to dry palms and rub into thighs. Never get your feet wet - otherwise the honey will not stick. After that, press your palms against your honey-stained thighs and release forcefully. 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 aluminum foil. It is especially effective to do this before physical activity, such as running. Take a plastic wrap, wrap it around your legs, and run away while you get dressed. Along with sweating, you will lose several hundred grams of excess fat.
- There is another secret to losing weight in your hips and legs. Every time you shower, after lathering your body with gel or soap, go over your legs and thighs with a simple bowl. The edges of the dishes should be snug against the skin, creating a sort of vacuum effect. Movements must 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 cosmetic defects such as "thighs".
- In gyms and doctors' offices, there is a special vibrating platform. You need to stand on top of it, hold onto the banisters. When adjusting the intensity, select the mode where the vibration does not make you uncomfortable. 10 minutes of agitation in such a simulator - minus 50 grams of pure fat. The volumes fall very well down the legs, because we stay 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 you just stand by and not participate in the process at all. So-called passive weight loss.
Beautiful, slim legs are an opportunity to wear short dresses and skirts. It is the ability to undress calmly on the beach, without covering the legs of the pareo. Although the physical 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 play bad in the mouth, delight in physical activities and massages. And then you can look at your body in the mirror with pride and awe!