Sooner or later, many women face weight loss problems and especially want to have slim and beautiful legs. But it is in the thighs and legs that fat accumulates most often, and it is sometimes difficult to remove it and tighten the muscles. We need an integrated approach, made up of sports, diet and beauty treatments.
How to lose weight in your legs in a week
Sometimes, before an important event, it is necessary for the legs to become more toned and lean. But how to achieve this if the time is very short?
First of all, in a short time, it is necessary to review the diet, excluding everything that is fatty, in particular, sausage and chicken legs, as well as baked goods, bread and sugar in the form of sweets. A strict weekly diet on kefir and apples will help strengthen the figure. Although, as you know, first of all, women lose fat deposits on the chest and abdomen. Exercise is essential to boost the metabolic processes that stimulate fat burning in the legs and thighs.
Usually, classic squats help to lose weight quickly in the legs. It is possible to adjust their amplitude, gradually increasing the load and the number of approaches. Aerobics, jogging, and pool activities can help you lose weight if you need it as soon as possible.
Cosmetic procedures also help to firm 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 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 aspect. The main exercises to help get rid of excess:
- Skipping rope.In the beginning, 30 jumps per day are enough. Then their number is gradually increased to 40-50.
- squat.As we said above, lean legs are achieved by using regular squats. Different approaches need to be done 25-30 times a day with short breaks. It is important to change the distance at which the legs are placed so that all zones are processed. Dumbbells help to enhance the effect of squats.
- Walking.There is no need to walk on the street, especially in bad weather. Some women buy themselves special stands, as well as steppers, simulators, replacing the usual walking with walking in place, and do it at home, which is much more convenient and economical than visiting fitness and gyms.
- A bicycle- a classic exercise for slimming legs. Circular movements are performed with the feet, lying on the floor. It is enough to exercise 2-3 times a day for 5 minutes. And of course, it doesn't matter if you spin a virtual bike or train on a simulator at the gym or at home. The main thing is the sequence of increasing the load and patience.
- Lunges forward and to the side. . . Perfectly strengthens the muscles of the buttocks, thighs, calves. It is also worth carrying out 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 the rational strengthening of the leg muscles. Tighten them, making them visually thinner.
Diet food for slimming legs
The first important thing to do is to give up unhealthy foods and start using healthy foods that contribute to overall weight loss. Doctors also recommend taking mineral and multivitamin complexes during the diet and, in addition, drinking 2 liters of water every day. In part this volume can be replaced with fruit and vegetable juices, green tea or unsweetened fruit drinks and compotes.
Raw fruits and vegetables are good for weight loss. They contain antioxidants and vitamins that help speed up the metabolism, which is 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, rowan, 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 prevent swelling.
An important place in the diet is occupied by watermelons and melons, which remove excess liquid and contribute to the burning of the hated extra calories.
Important! To lose weight faster in the legs, it is necessary to ban foods rich in vegetable and animal fats: fatty pork, duck and goose, lamb, fatty parts of beef and veal. A wonderful alternative to them is turkey, chicken, rabbit, quail meat, rich in healthy proteins.
Thinking about slender legs, it is important to forget about pates, semi-finished products, flour, sausage, fatty fish, jam and sugar. Egg yolk, dark chocolate, seeds and nuts are consumed in moderation.
Spicy food relieves bloating and stimulates blood circulation, but it should not be abused so as not to damage the stomach. Helpfully, but carefully, the menu includes ginger, garlic, chilli. Grapefruit, all varieties of green salads, boiled or fresh seasonal vegetables, pre-made vegetable cocktails for weight loss and fermented milk products: your favorite low-fat kefir, cottage cheese, yoghurt or yoghurt they won't hurt when you lose weight.
Additional information. American nutritionists advise their patients trying to lose weight in their legs to do 20 squats as soon as they think of a fatty or sweet snack. Such an additional load discourages the desire to feast on something high-calorie. And if this has already happened, thanks to squats, the calorie content of the eaten will decrease slightly.
Shaping underwear for slender legs
Modern corrective tights or underwear will help your legs look slimmer and encourage more action. They help to firm the silhouette, creating a slender line of the knees, hips, ankles, buttocks, and also stimulate blood circulation in these areas, which is important for losing weight and eliminating cellulite.
In modern sporting goods stores, you can also buy special shorts or leggings with a thermal effect that help burn calories. They are worn in the gym and, according to reviews, get a quick positive effect.
Beauty care and procedures for slender legs
With regular use, foot care procedures and cosmetics not only improve the appearance of the legs, smooth cellulite and make the legs more toned, but also increase self-esteem and provide relaxation, as well as positive emotions.
casings
This is an effective procedure when special scrubs are used that remove dead cells from the skin of the legs, improve blood microcirculation and firm the silhouette. 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, Dead Sea mud or cosmetic clay, the composition of mustard and honey, essential oils, seaweed, green tea, chocolate or apple cider vinegar are used for skin elasticity and for the purpose of losing weight.
Scrub
Such a cosmetic procedure is aimed not only at maintaining the beauty of the legs, but also at a therapeutic effect for weight loss. It improves the microcirculation of lymph and blood in the leg area, opens the pores, frees dead particles and improves the oxygen supply to the muscles.
This procedure does not involve the use of wrapping film. Scrub is usually done in the shower, so that the skin warms up a bit at first. Then rub the problem areas with a hard cloth and rub. It can include coffee beans, ground apricot kernels and other abrasives, as well as fruit acids.
Vacuum and anti-cellulite massage
In general, any type of leg and thigh massage can be helpful in losing weight in these areas. But it is the anti-cellulite and vacuum technology with the use of special silicone jars able to fight edema and chronic cellulite. They shape the figure and eliminate excess volumes, if done not 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 affordable.
Water procedures
The main effective procedures for the feet are hydromassage and water aerobics. The hydromassage is carried out in the salons 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 in the legs is not easy, but if you set yourself the goal of finding beautiful and attractive legs for the bathing season and you approach this in a serious and complete way, the result will not be long in coming. Physical activity combined with dietary nutrition and complementary foot care can work wonders.