Sooner or later, many women face problems losing weight and, above all, they want to have thin and beautiful legs. But it's in the thighs and legs that fat accumulates most often, and it's sometimes difficult to remove it and tense the muscles. An integrated approach, made up of sports, diets and beauty treatments, is needed.
How to lose weight on your legs in a week
Sometimes, before an important event, it is necessary for the legs to become more toned and slender. But how to achieve this if time is very short?
First, in a short time, it is necessary to review the diet, excluding from it everything that is fatty, especially sausages and chicken legs, as well as baked goods, bread and sugar in the form of sweets. A strict weekly diet of kefir and apples will help tighten the body. Although, as you know, in the first place, women lose fat deposits in their chest and abdomen. Exercise is essential to enhance the metabolic processes that stimulate the burning of fat in the legs and thighs.
Typically, the classic squat helps you lose weight quickly in your legs. You can adjust its amplitude by gradually increasing the load and the number of approaches. Aerobics, jogging and pool activities can help you lose weight, if needed, as quickly as possible.
Cosmetic procedures also help tighten the skin on the legs and make it more elastic - all kinds of wraps, lymphatic drainage or anti-cellulite hand massage, hardware procedures in cosmetic clinics, but you shouldn't expect quick miracles from them.
Slimming exercises for hips and legs
Physical activity is the basis for reducing the volume of the legs, to make them more attractive to the male look. The main exercises to help get rid of excess:
- Jump rope.In principle, 30 jumps a day are enough. Then their number is gradually increased to 40-50.
- Squats.As we said above, lean legs are achieved with regular squats. Several approaches should be done 25-30 times a day, with short breaks. It is important to change the distance the legs are placed so that all zones are calculated. Dumbbells help to increase the effect of the squat.
- Walking.It is not necessary to walk on the street, especially in bad weather. Some ladies buy special stands, in addition to steppers, simulators, replacing the usual walk with walking in loco, and do it at home, which is much more convenient and economical than visiting the fitness and gyms.
- A bicycle- a classic exercise to slim your legs. Circular movements are done with your feet flat on the floor. It is enough to practice 2-3 times a day for 5 minutes. And, of course, it doesn't matter if you spin a virtual bike or work out in a simulator at the gym or at home. The main one is the sequence of increased load and patience.
- Forward and Side Lunges. . . Perfectly strengthens the muscles of the buttocks, thighs, calves. It is also worthwhile to do them with a gradual increase in the load and the number of approaches per day.
- Swing your legs back and forth.They improve blood circulation and promote rational strengthening of leg muscles. Squeeze them, making them visually thinner.
Diet food for slimming legs
The first important thing to do is to get rid of unhealthy foods and start using healthy foods that contribute to overall weight loss. Doctors also advise taking mineral and multivitamin complexes during the diet and, in addition, drinking 2 liters of water every day. This volume can be partially replaced by fruit and vegetable juices, green tea or unsweetened fruit juices and jams.
Raw fruits and vegetables are good for weight loss. They contain antioxidants, in addition to vitamins that help speed up metabolism, responsible for burning excess calories.
Foods rich in vitamin C are included in the diet for lean legs. They are rich in red peppers, rose hips, strawberries, black currants, peas, hawthorn, Brussels sprouts, citrus fruits, mountain ash, kiwi.
Foods containing potassium: raisins, currants, honey, bananas, grapes, avocados, various citrus fruits, garlic, milk, potatoes, asparagus - remove excess fluid from the leg area and avoid swelling.
An important place in the diet is occupied by watermelon, as well as melon, which removes excess liquid and contributes to the burning of hideous extra calories.
Important! To lose weight faster from your legs, you must ban foods high in vegetable and animal fats - fatty pork, duck and goose meat, lamb, fatty parts of beef and veal. A wonderful alternative for them is turkey, chicken, rabbit, quail, rich in healthy protein.
Thinking about slender legs, it is important to forget about pâtés, semi-finished products, flour, sausage, fatty fish, jam and sugar. Egg yolks, dark chocolate, seeds and nuts are consumed in moderation.
Spicy food relieves bloating and stimulates blood circulation, but it should not be abused to avoid upsetting the stomach. Helpfully, but thoughtfully, the menu includes ginger, garlic, pepper. Grapefruit, all varieties of green salads, fresh or seasonal cooked vegetables, pre-made weight loss vegetable cocktails, as well as fermented dairy products - your favorite low-fat kefir, cottage cheese, yoghurts or yoghurts will not do. bad when losing weight.
Additional information. American nutritionists advise patients looking to lose weight on their legs to do 20 squats as soon as they think of a fatty or sweet snack. This additional charge discourages the desire to feast on something high in calories. And if that's already happened, thanks to the squat, the caloric content of the food will decrease a bit.
Shapewear for slim legs
Corrective socks or trendy underwear will help your legs look slimmer and encourage more action. They help to tense the silhouette, creating a thin line of knees, hips, ankles, buttocks, and also stimulate blood circulation in these areas, which is important for slimming and eliminating cellulite.
At modern sporting goods stores, you can also buy special thermal shorts or leggings that help burn calories. They are placed in the gym and, according to reviews, have a quick positive effect.
Beauty care and procedures for thin legs
With regular use, foot care procedures and cosmetics not only improve the appearance of the legs, soothe cellulite and make the legs firmer, but they also increase self-esteem and provide relaxation, as well as positive emotions.
Wraps
This is an effective procedure when using special exfoliants that remove dead skin cells from the legs, improve blood microcirculation and strengthen the figure. The best leg wrap is the coffee beans. They are mixed with milk or honey, heavy cream or yogurt, applied to previously cleansed skin and tightly wrapped around the legs with plastic wrap. To give the procedure a thermic effect, the legs are wrapped in a warm blanket. On average, leg involvement lasts 40 minutes (up to an hour).
Often Dead Sea mud or cosmetic clay, mustard honey composition, essential oils, seaweed, green tea, chocolate or apple cider vinegar are used for skin elasticity and for the purpose of losing weight.
rubbing
Such cosmetic procedure aims not only to maintain the beauty of the legs, but also a therapeutic effect for weight loss. It improves lymph and blood microcirculation in the leg area, opens pores, releases dead particles and improves oxygen supply to muscles.
This procedure does not involve the use of wrapping film. The scrub is usually done in the shower, so the skin warms up a little at first. Then rub the problem areas with a hard towel and rub. It can include coffee beans, ground apricot beans, and other abrasive substances, as well as fruit acids.
Vacuum massage and anti-cellulite
In general, any type of massage to the legs and thighs can be beneficial for weight loss in these areas. But it is the anti-cellulite and vacuum technology with the use of special silicone pots that are able to fight edema and chronic cellulite. They shape the figure and eliminate excess volumes if not done once, but according to a program developed by a qualified massage therapist. For home use, anti-cellulite simulators are used, which are easy to use and convenient.
water procedures
The main effective procedures for the feet are hydro-gym and water aerobics. The hydromassage is performed in beauty salons or at home by those who take a bath with the effect of "magical" bubbles. They promote cell regeneration, improve metabolism in the leg area and, in combination, help to reduce volumes. When it comes to water aerobics, any active exercise in water burns calories faster than regular exercise. At the same time, the body does not feel great burdens.
Losing weight on your legs isn't easy, but if you set yourself a goal of finding beautiful, attractive legs for the beach season and approach it seriously and comprehensively, the result will not be long in coming. Physical activity combined with dietary nutrition and complementary foot care can work wonders.