Sooner or later, many women face weight loss problems and most of all they want to have slim and beautiful legs. But it is in the thighs and legs that fat accumulates most often and is sometimes difficult to remove and tighten the muscles. An integrated approach is needed, consisting of sports, diet and beauty treatments.
How to lose weight in legs in a week.
Sometimes, before an important event, it is necessary for the legs to become more toned and slimmer. But how to achieve it if time is very short?
First of all, in a short time, it is necessary to review the diet, excluding everything 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 to tighten the figure. Although, as you know, first of all, women lose fat deposits on the chest and abdomen. Exercise is essential to enhance the metabolic processes that stimulate the burning of fat in the legs and thighs.
In general, classic squats help you lose weight quickly in the legs. You can adjust its amplitude, gradually increasing the load and the number of focuses. Aerobics, jogging, and pool activities can help you lose weight if you need it as soon as possible.
Cosmetic procedures also help to tighten the skin of the legs and make it more elastic: all kinds of wraps, lymphatic drainage or anti-cellulite manual massage, hardware procedures in cosmetic clinics, but you should not 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 masculine look. The main exercises to help eliminate excess:
- Jump the rope.At the beginning, 30 jumps a day is enough. Then their number gradually increases to 40-50.
- Squats down.As we said earlier, slim legs are obtained through regular squats. It should be done several approaches 25 to 30 times a day with short breaks. It is important to change the distance at which the legs are placed so that all the zones are resolved. Dumbbells help improve the effect of squats.
- For walk.It is not necessary to walk down the street, especially in bad weather. Some women buy special stands, as well as steppers, simulators, replacing the usual walk by walking on the spot, and they do it at home, which is much more convenient and economical than visiting fitness and gyms.
- A bicycle- a classic exercise to slim the legs. Circular movements are performed with the feet, lying 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 on a simulator at the gym or at home. The main thing is the sequence of increasing the load and patience.
- Lunges forward and sideways. . . Perfectly strengthens the muscles of the buttocks, thighs, calves. It is also worth doing them with a gradual increase in the load and the number of approaches per day.
- Swing your legs back and to the sides.They improve blood circulation and promote rational strengthening of the leg muscles. Visually tighten them making them slimmer.
Diet food to slim legs
The first important thing to do is stop eating unhealthy foods and start eating healthy foods that contribute to overall weight loss. Doctors also advise taking mineral complexes and multivitamins during the diet and, in addition, drinking 2 liters of water every day. Partially, this volume can be replaced with fruit and vegetable juices, green tea or unsweetened fruit drinks and compotes.
Raw vegetables and fruits are good for weight loss. They contain antioxidants, as well as vitamins that help speed up metabolism, responsible for burning excess calories.
Foods rich in vitamin C are included in the diet for slim legs. They are rich in red peppers, rose hips, strawberries, black currants, peas, sea buckthorn, Brussels sprouts, citrus fruits, mountain ash, kiwi.
Potassium Containing Foods: Raisins, Gooseberries, Honey, Bananas, Grapes, Avocados, Various Citrus Fruits, Garlic, Milk, Potatoes, Asparagus - Remove excess fluid from the leg area and avoid bloating.
An important place in the diet is occupied by watermelons, as well as melons, which eliminate excess liquid and contribute to the burning of the hated extra calories.
Important! In order to lose weight faster on the legs, you should prohibit foods rich 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 meat, rich in healthy proteins.
Thinking about thin legs, it is important to forget about pates, semi-finished products, flours, sausages, fatty fish, jams and sugar. Egg yolk, dark chocolate, seeds, and nuts are eaten in moderation.
Spicy food relieves bloating and stimulates blood circulation, but it should not be abused so as not to damage the stomach. Usefully, but carefully, the menu includes ginger, garlic, and chili. Grapefruit, all varieties of green salads, boiled or fresh seasonal vegetables, pre-made vegetable cocktails for weight loss, as well as fermented dairy products - your favorite low-fat kefir, cottage cheese, yogurt or yogurt will not hurt when losing weight.
Additional Information. American nutritionists advise their patients looking to lose weight in the legs to do 20 squats as soon as they think of a fatty or sweet snack. Such an added load discourages the desire to indulge in something high in calories. And if this has already happened, then thanks to squats, the caloric content of the ingested will decrease a little.
Shapewear for slim legs
Modern corrective underwear or stockings will help your legs appear slimmer and encourage more action. They help to tighten the silhouette, creating a slender line of the knees, hips, ankles, buttocks, and also stimulate blood circulation in these areas, which is important to lose weight and eliminate cellulite.
In 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, they get a quick positive effect.
Procedures and beauty care for thin legs.
With regular use, foot care procedures and cosmetics not only improve the appearance of the legs, smooth cellulite and make them firmer, but 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 tighten the figure. The best leg wrap is ground coffee beans. They are mixed with milk or honey, sour cream or yogurt, applied to previously cleansed skin, and wrapped tightly around the legs with cling film. To give the procedure a thermal effect, the legs are wrapped in a warm blanket. On average, leg wraps last 40 minutes (up to an hour).
Often the Dead Sea mud or cosmetic clay, mustard and honey composition, essential oils, seaweed, green tea, chocolate or apple cider vinegar are used for skin elasticity and with in order to lose weight.
Depuration
Such a cosmetic procedure is aimed at not only maintaining the beauty of the legs, but also a therapeutic effect for weight loss. It improves the microcirculation of lymph and blood in the leg area, opens the pores, releases dead particles and improves the supply of oxygen to the muscles.
This procedure does not involve the use of wrap film. Scrubbing is usually done in the shower, so that the skin heats up a bit at first. Then rub the problem areas with a hard cloth and rub. It can include coffee beans, ground apricot seeds, and other abrasive substances, as well as fruit acids.
Vacuum and anti-cellulite massage
In general, any type of massage on the legs and thighs can be beneficial to lose weight in these areas. But it is the anti-cellulite and vacuum technology with the use of special silicone jars that are able to combat edema and chronic cellulite. They shape the figure and remove excess volume, if not done just once, but according to a program developed by a qualified masseur. Easy to use and convenient anti-cellulite simulators are used for home use.
Water procedures
The main procedures that are effective for the feet are hydromassage and water aerobics. The hydromassage is carried out in living rooms or at home by those who bathe with the effect of "magic" bubbles. They promote cell regeneration, improve metabolism in the leg area and, in combination, help reduce volumes. When it comes to water aerobics, any active exercise in water burns calories faster than normal exercise. At the same time, the body does not feel strong overloads.
Losing weight on your legs is not easy, but if you set the goal of finding beautiful and 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.