On the way to being thin, 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 evident. Which greatly upsets the fair sex. But is it possible to fight it?
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 envelops the internal organs. Women, on the other hand, gain bulk in the hips, buttocks, and legs more often. 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 right in the lower part of the body. This shape is called a "pear" shape. But it is certainly possible to fight it.
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 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. Then you will be able to calm the body, tormented by diets, and show it that there will always be food now and will no longer experience any hunger break. 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, fruits (no more than once a day), kefir, vegetables.
- From now on, give up on sugar, flour, fast food, chips, crackers and similar junk foods. There is no need to finish eating for a child, to finish eating at a party, in order not to offend the hostess, in a restaurant, because he has been paid. Understand that your body is not a dump tank. 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 the metabolism.
These simple dietary guidelines will help you lose weight not just in the legs, but throughout the body.
Weight loss exercises
To speed up the fat burning process, it is necessary 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, by intensively pumping these muscles, they do not understand why the volumes do not disappear. And how will they go if the muscles get bigger?
To lose weight in the legs, you need to give up any strength exercises. Do not use weights: barbell or dumbbells, do not exercise on strength 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 first number in the list of effective weight loss exercises is running. It really helps to lose weight in the legs, but you have to run correctly for it. Watch sprinters and marathoners. They have different body structures. A sprinter is a muscular athlete. The marathon runner is skinny, shaggy, thin and without an ounce of fat. To lose weight in the legs, and not to accumulate, you need to run slowly, but for a long time. Try to keep your running pace so 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 turn into fat.
- Squats will help you lose weight on your hips. However, it is not necessary to squat down completely to avoid stressing your knees. When you lower your body, pull your butt back slightly so that your buttocks can pump too.
- Lie sideways on the mat. Raise and lower your upper leg so your butt doesn't drop and touch the floor. You have to strictly lie on your side. Switch legs after 20 lifts. When both legs have been trained, 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 the body still.
- Lie on your back and lift your legs. Spread them as far as possible, then bring your legs together. Do at least 40 repetitions.
- After that, step on the "candle" and spread your legs from 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 towards 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 perform the exercises not slowly, but quickly, as if throwing the leg in jerks. Don't 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.
By 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 the legs
In addition to diet and active physical activity, massage will help lose weight in certain places. The principle is the following. 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 accelerate weight loss in specific areas
- The honey anti-cellulite massage is very effective. Apply some natural honey to dry palms and rub into the thighs. In no case should you get your feet wet, otherwise the honey will not stick. After that, press your palms against your honey-smeared thighs and release them abruptly. Do this 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, volume is lost, cellulite is eliminated and the skin is smoothed.
- 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. Grab a plastic wrap, wrap it around your legs, and run while dressing warm. Along with sweat, you will lose several hundred grams of excess fat.
- There is another secret to losing weight in the hips and legs. Whenever you shower, after soaping your body with gel or soap, go over your legs and thighs with a simple bowl. The edges of the dishes must adhere perfectly to 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 eliminates excess volumes. This procedure is very effective in combating such a cosmetic defect as "pants on the thighs".
- In gyms and medical offices there is a special vibrating 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 bother you. 10 minutes of stirring on such a simulator - minus 50 grams of pure fat. The volumes start very well from the legs, because we are standing on the platform with our feet. With other problem areas, you can sit on the platform, get your hands on it, etc. This is a very effective way, considering that you are there and do not participate in the process in any way. The so-called passive weight loss.
Beautiful and slim legs are an opportunity to wear short dresses and skirts. This is the ability to calmly undress on the beach, without covering the sarong legs. Although the body 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 get hurt in the mouth, indulge in physical activity and massage. And then you can look at your body in the mirror with pride and admiration!