On the way to slimness, most women face such 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 evident. Which greatly upsets the fair sex. But is it possible to fight against this?
Men and women differ in their physiological parameters. Everyone knows that when men are overweight, the so-called "beer belly" develops. A lot of visceral fat appears, which envelops the internal organs. Women, on the other hand, most often increase in size 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 body. This shape is called a "pear" shape. But it is certainly possible to combat 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 any weight loss depends on diet. So what should you eat to lose weight in your legs?
- The first rule that everyone knows is that there are few, but often. It is a real way to speed up a sluggish metabolism. So you can calm the body, tormented by diets and prove to it that there will always be food now and that it will no longer experience a hunger break. 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, forgo sugar, flour, fast food, crisps, crackers and similar junk food. It is not necessary to finish eating for a child, to finish eating in a party, so as not to offend the hostess, in a restaurant, because it is paid. Realize that your body is not a leftover tub. 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 diet tips will help you lose weight not just 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 have to do it competently. After all, most girls with strong legs have serious leg muscles. That is why, by intensely pumping these muscles, they do not understand why the volumes do not disappear. And how will they be if the muscles are getting bigger?
To lose weight in your legs, you need to give up all strength training. Do not use weights - a barbell or dumbbells, do not train on weight training equipment. It is very important that you 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 weight loss exercises is running. It really helps in losing weight in the legs, but you have to run properly for it. Watch sprinters and marathon runners. They have different body structures. A sprinter is a muscular athlete. The marathon runner is lean, nervous, lean and without a gram of fat. To lose weight in the legs and not gain weight, you have to run slowly, but for a very long time. Try to keep your running pace so you can handle 30, 40, 60 minutes. Running for less than 20 minutes is pointless - during this time only glycogen is burned, it does not turn into fat.
- Squats will help you lose weight in your hips. However, you don't need to squat all the way to avoid stressing your knees. As you lower the body, pull the butt back a bit so that the butt also pumps up.
- Lie on your side on the mat. Raise and lower your upper leg so that your butt does not fall down and hit the floor. You must lie strictly on your side. Change legs after 20 lifts. When both legs are worked, 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. Spread them as wide as possible, then bring your legs together. Do at least 40 repetitions.
- After that, stand on the "candle" and spread your legs from this position. Use 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 towards 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 should do the exercises not slowly, but quickly, as if you are jerking your leg. Remember to repeat the same with the other leg.
- A jump rope will help you lose weight in your legs 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 series of these exercises daily, you can count on a decrease in volume in a month (subject to the rules of healthy eating). In addition, there are many additional methods for local weight loss.
Slimming cosmetics for the legs
In addition to a diet and active physical activity, massage will help 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 to 15 sessions. If at the same time you diet and exercise, the result will not be long in coming.
How to speed up weight loss in specific areas
- Anti-cellulite massage with honey is very effective. Apply natural honey to dry palms and rub your thighs. In no case should you get your feet wet - otherwise the honey will not stick. After that, press your palms against the honey-smeared thighs and suddenly release. Do this for as long as you can tolerate the pain of the procedure. This massage increases blood circulation, 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 some areas, you can wrap them in foil. It is particularly effective to do this before physical activity, such as jogging. Take plastic wrap, wrap it around your legs, and go for a run, warmly dressed. 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 lathering your body with gel or soap, run over your legs and thighs with a simple bowl. The edges of the dishes should fit snugly against the skin, forming a sort 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 "panties on the thighs".
- In gyms and doctor's offices there is a special vibration platform. You have to stand on it, hang on to the handrails. By adjusting the intensity, select the mode in which the vibration does not bring you discomfort. 10 minutes of stirring on such a simulator - minus 50 grams of pure fat. The volumes start very well from the legs, as we stand on the platform with our feet. Along with other problem areas, you can sit on the platform, put your hands on it, etc. This is a very effective way, since you stay there and you do not participate in the process in any way. The so-called passive weight loss.
Beautiful slender legs are an opportunity to wear dresses and short skirts. It is the ability to undress calmly on the beach, without covering the sarong's legs. Despite the fact that 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, do not throw hurt in your mouth, indulge yourself with physical activity and massage. And then you can look at your body in the mirror with pride and awe!