To become slim, most women face such a problem as 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 numbers becomes even more obvious. This greatly upsets the fair sex. But can it fight this?
Men and women differ in their physiological parameters. Everyone knows that when a man is overweight, the so-called "beer" belly grows. There is a lot of visceral fat, which covers the internal organs. On the other hand, women often gain mass in the hips, buttocks, and legs. This is because nature has given a woman the ability to endure and bear children. To protect the future fetus from external factors, fat is deposited precisely in the lower body. This shape is called the "pear" shape. But it is certainly possible to combat this.
Nutrition for slim legs
Whether you're trying to lose weight in your legs or in some other area, you're not going to get anywhere without a well-designed diet. About 70% of the success of all weight loss processes depends on the diet. So what to eat to lose weight eyebrows?
- The first rule that everyone knows is that there are few, but often. This is a real way to speed up a slow metabolism. So you will be able to soothe your body, tormented by diets and prove to him that there will always be food at this time and he will never experience hunger again. Only in this way will the body stop storing obnoxious calories. Eaten every 3 hours, servings should be minimal - a bowl of soup, half a side dish, a small piece of meat.
- Breakfast - cereal without sugar and with a minimal amount of milk. Lunch - meat soup with a small amount of oil, meat, vegetable salad. For dinner, protein products - fish, cheese, vegetables, milk. For snacks - a small amount of nuts, fruits (no more than once a day), kefir, vegetables.
- From now on, give up sugar, flour, fast food, chips, crackers and similar junk food. There's no need to finish eating for a child, at a party, so as not to offend the hostess, because it's already paid for. Understand that your body is not a receptacle for 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 your legs but all over your body.
Fat loss exercises
To accelerate fat burning, you need to add physical activity. However, be careful, you need to do it expertly. After all, most girls with strong legs have serious calf muscles. That is why they, focusing stress on these muscles, do not understand why the mass does not disappear. And how will they go if the muscles get bigger and bigger?
To lose weight in the legs, you need to give up any strength training. No weights - a barbell or barbell, no strength training. It is very important for you to focus not on strength but on endurance. Only long-term exercise with low weight can burn fat without building muscle.
- The first number in the list of effective exercises for weight loss is running. It really helps with weight loss in the legs, but you need to run correctly for this. Look at sprinters and marathoners. They have different body structures. A sprinter is a muscular athlete. Marathon runners are thin, agile, lean and don't have a gram of fat. To lose weight in your legs and not build up, you need to run slowly, but for a very long time. Try to maintain a running pace so that you can endure 30, 40, 60 minutes. Running less than 20 minutes is useless - during this time, only glycogen is burned, it does not form fat.
- Squats will help you lose weight in the hip area. However, you don't have to squat all the way down to avoid straining your knees. When lowering, pull your butt back slightly so that your butt will also pump.
- Lie on your side on the carpet. Raise and lower your upper leg so your butt doesn't drop and hit the floor. You need to lie on your side strictly. Switch legs after 20 lifts. With both legs straight, in the same position, throw your foot forward as far as possible and push your foot back as far as possible. At the same time, try to keep your body still.
- Lie on your back and lift your legs. Spread them as far apart as you can, then pull the legs together. Do it at least 40 times.
- Then, stand on the "candle" and spread your legs wide from this position. Do pull-ups and splits.
- Move on all fours and begin to lift your legs. First, you need to do 20 slow leg lifts, pulling your toes toward 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 need to do the exercise not slowly but quickly, as if throwing your legs out in a jerky fashion. Don't forget to repeat the same with the other leg.
- Jumping rope will help you lose weight in your legs quickly and effectively. Do at least three jumps of 100-150-200 times per day. Gradually increase the number of jumps and approaches.
Performing a series of these exercises every day, you can count on mass loss within a month (following the rules of a healthy diet). In addition, there are many complementary methods for topical weight loss.
Slimming cosmetics for legs
In addition to diet and active physical activity, massage will help lose weight in certain areas. The principle is as follows. As the body burns fat, volume loss can be accelerated in areas of increased blood circulation. You can take a professional massage course, which consists of 10-15 sessions. If at the same time you adhere to a diet and physical exercise, the results will not be long in coming.
How to speed up weight loss in specific areas
- Massage honey is very effective against cellulite. Apply some natural honey to dry palms and massage onto thighs. In no case should you get your feet wet - otherwise the honey will not stick. Then, use the palm of your hand to press the honeyed thigh area and then release it. 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 reduce 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, for example jogging. Wrap nylon around your legs, run while wearing warm clothes. Along 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 applying gel or soap to your body, use a simple bowl to apply to the skin of your legs and thighs. The edges of the crockery should fit snugly against the skin, forming a kind of vacuum effect. Movements should be circular. You can massage not only the thighs, but also the abdomen - this helps to completely get rid of excess masses. This method is very effective in combating such a cosmetic defect as "shorts 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, choose a vibration mode that does not bring you any discomfort. 10 minutes of shaking on such a simulator - minus 50 grams of pure fat. Mass comes out very well from the feet, because we stand on the platform with our feet. For other problem areas, you can sit on the platform, put your hand on it, and so on. v. This is a very effective way, as if you were just standing there and not participating in the process in any way. The so-called passive weight loss.
Thin-legged beauty is an opportunity to wear short skirts and short skirts. This is the pareo's ability to calmly undress on the beach, without covering its legs. Despite the fact that body shape is given to us at birth, in most cases the state of our physique is the result of a lifestyle. Love your body, don't throw harmful things in your mouth, enjoy yourself with physical activities and massage. And then you can look at your body in the mirror with pride and admiration!