On the way to weight loss, most women face such a problem as disproportionate weight loss. Often the face, arms, chest lose weight, but the legs and thighs remain the same. In such a situation, the imbalance of the figure becomes more and more obvious. Which greatly upsets 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 their volume in the hips, buttocks and legs. This is due to the fact that nature has a woman's 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". But it is certainly possible to fight this.
Nutrition for weight loss legs
No matter how much you try to lose weight in your legs or in any other area, you can not go anywhere without a well-developed diet. About 70% of the success of all weight loss depends on diet. So what do you need to eat to lose weight at your feet?
- The first rule that everyone knows is that there are few, but often. This is a real way to speed up a slow metabolism. In 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 he will no longer experience interruptions of hunger. Only then will the body stop storing hateful 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 (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 eating for a child, to finish eating at a party, so as not to offend the hostess, in a restaurant, because it is paid. Understand that your body is not a bag of 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 the legs, but in the whole body.
Exercises for weight loss
To speed up the process of burning fat, you need to add physical activity. However, be careful, you must 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 disappear. And how will it go if the muscles get bigger?
To lose weight in your legs, you need to give up all strength training. Do not use weights - barbells or dumbbells, do not exercise on power tools. It is very important for you to focus not on strength but on endurance. Only prolonged exercise with low weight 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 this you need to run properly. See sprinters and marathoners. They have different body structures. The sprinter is a muscular athlete. The marathoner is thin, tough, thin and without a gram of fat. To lose weight in the legs, not to accumulate, you need to run slowly but for a very long time. Try to keep up the pace of the run 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 reach fat.
- Squats will help you lose weight in the thighs. However, you do not need to squat completely to avoid straining your knees. When lowering the body, pull the butt back slightly to pump and butt.
- Lie on the side of the mat. Raise and lower the upper leg so that the buttocks do not fall and touch the floor. You must lie strictly on one side. Change your legs after 20 lifts. When both legs are trained, 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 your body still.
- Lie on your back and lift your legs up. Move them as far apart as possible and then bring your legs together. Do at least 40 reps.
- Then stand on the "candle" and spread your legs from this position. Make scissors - cross and spread your legs.
- Stand on all fours and start lifting your legs. First, you need to do 20 lifts slowly, pulling your toe towards your head as much as possible. Then do the exercise with the other leg. The second part of the exercise is the same, but now you have to do the exercises not slowly but quickly, as if you were kicking yourself. Remember to repeat the same with the other leg.
- Jump rope will help you lose weight in your legs quickly and effectively. Do at least three sets of 100-150-200 jumps each day. Gradually increase the number of jumps and approaches.
Performing a set of these exercises every day, you can count on reducing the volume within a month (following the rules of healthy eating). In addition, there are many additional methods for local weight loss.
Cosmetics for weight loss 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 you follow the diet and exercise at the same time, the result will not be late.
How to accelerate weight loss in certain areas
- Honey anti-cellulite massage is very effective. Apply a little natural honey on dry palms and rub your thighs. Never wet your feet - otherwise the honey will not stick. Then press your palms to the honey-coated thighs and release sharply. Do this for as long as you can bear 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, such as jogging. Take plastic wrap, wrap it around your legs and run while you dress warmly. Along with sweat, you will lose several hundred grams of excess fat.
- There is another secret to losing weight in the thighs and legs. Every time you bathe, after foaming your body with gel or soap, go through your legs and thighs with a simple bowl. The ends of the vessels should fit snugly to the skin, creating a kind of vacuum effect. The movements must 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 such a cosmetic defect as "thigh breeches".
- There is a special vibrating platform in gyms and medical offices. You have to stand on it, hold on to the railing. By adjusting the intensity, select the mode in which the vibration does not cause you discomfort. 10 minutes of shaking such a simulator - minus 50 grams of pure fat. The volumes come out 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, given 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 pareo's legs. Despite the fact that physics is given to us at birth, in most cases the condition of our figure is a result of lifestyle. Love your body, do not throw harm in your mouth, indulge in physical activity and massage. And then you can look at your body in the mirror with pride and admiration!