Sooner or later, many women face the problem of losing weight and especially want to have slim and beautiful legs. But it is in the thighs and legs that the most frequent accumulation of fat, sometimes it is difficult to remove and tone the muscles. An integrated approach is required, including sports, dietary and beauty therapies.
How to lose weight in the legs in a week
Sometimes before an important event, it is necessary to let the legs become toned and slimmer. But how to achieve this if time is very short?
First of all, in a short time it is necessary to readjust the diet, excluding all that has fat from it, especially sausages and chicken feet, as well as pies, bread and bottom sugarsweets form. A strict weekly diet of kefir and apples will help to tone the figure. Although, as you know, first of all, women lose fat accumulated on the chest and abdomen. Exercise is essential to increase metabolism and stimulate fat burning in the legs and thighs.
Usually, the classic squat movements help to lose weight quickly in the legs. You can adjust their amplitude, gradually increase the load and the number of approaches. Aerobics, running, and pool activities can help you lose weight if needed as soon as possible.
Cosmetic procedures also help to tighten the skin of the legs and make them more elastic - all kinds of wraps, lymphatic drainage or anti-cellulite manual massage, hardware procedures in cosmetic clinics, but you should notexpect quick miracles from them.
Fat loss exercises for hips and legs
Physical activity is the basis for reducing the weight of the legs, making them more attractive in terms of male appearance. The main exercises to help get rid of excess:
- Skipping.At first, 30 jumps per day is enough. After that, their number is gradually increased to 40-50.
- Squat.As we said above, slim legs are achieved using regular squats. Some approaches must be performed 25-30 times a day with short breaks. It is important to vary the spacing of the pins so that all zones work. Dumbbells help improve the effectiveness of squats.
- Take a walk.It is not necessary to walk down the street, especially in bad weather. Some ladies buy themselves special kickstands, as well as pedals, simulators, replacing ordinary walking with walking on site and doing it at home, more convenient and economical. more than going to the gym and hitting the gym.
- A bike- a classic exercise for slim legs. Circular movements are performed with your feet, lying on the floor. Practice 2-3 times a day, 5 minutes each time is enough. And of course, it doesn't matter whether you ride a virtual bike or exercise on a simulator in the gym or at home. The main thing is the sequence of increasing the load and being patient.
- Dash forward and to the sides. . . Strengthens glutes, thighs, calves perfectly. It's also worth it to gradually increase your downloads and reach per day.
- Swing your legs back and to the sides.They improve blood circulation and promote proper strengthening of the calf muscles. Tighten them, make them visually thinner.
Diet foods to lose leg fat
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 adding minerals and multivitamins in your diet, in addition, drinking enough 2 liters of water a day. Part of this mass can be replaced with fruit and vegetable juices, green tea or unsweetened fruit drinks and juices.
Raw vegetables and fruits are great for weight loss. They contain antioxidants, as well as vitamins that accelerate metabolism, responsible for burning excess calories.
Foods rich in vitamin C are included in the diet for slim legs. They have lots of red peppers, rose hips, strawberries, black currants, green beans, sea buckthorn, Brussels sprouts, citrus fruits, mountain ash, kiwi.
Foods containing potassium: raisins, grapes, honey, bananas, grapes, avocados, citrus fruits, garlic, milk, potatoes, asparagus - remove excess fluid in the leg area and prevent puffinesseye.
An important place in the diet is watermelon, which, like watermelon, removes excess fluid and contributes to the burning of obnoxious excess calories.
Important! For faster weight loss in the legs, you need to ban foods rich in vegetable and animal fats - fatty pork, duck and goose meat, lamb, fatty parts of beef and veal. A great alternative to them is turkey, chicken, rabbit, quail, which are rich in healthy protein.
Thinking of slim legs, should forget about pate, semi-finished products, flour, sausage, fatty fish, jam, sugar. Eat egg yolks, dark chocolate, nuts and seeds in moderation.
Spicy foods soothe puffiness and stimulate blood circulation, but should not be abused so as not to harm the stomach. Helpful, but careful, the menu includes ginger, garlic, chili. Grapefruit, all kinds of green salads, boiled vegetables or fresh seasonal vegetables, ready-made vegetable cocktails for weight loss, as well as fermented dairy products - the favorite low-fat kefir, cheese, yogurt or yogurt, Will not harm when losing weight.
More information. American nutritionists recommend that patients who are trying to lose weight in their legs perform 20 squats as soon as they think of a fatty or sweet snack. Such a supplement discourages the desire to eat something high in calories. And if this has happened, then thanks to the squat, the calorie intake will be somewhat reduced.
Shapewear for slim legs
Modern tights or panties will slim your legs and encourage more activity. They help tone the body, contour the knees, hips, ankles, buttocks, and stimulate blood circulation in these areas, which is important for weight loss and cellulite elimination.
In modern sporting goods stores, you can also buy special shorts or shorts with a thermal effect that helps burn calories. They are introduced into the gym and, according to reviews, will have a quick positive effect.
Beauty care and procedures for slim legs
With regular use, foot care treatments and cosmetics not only improve the look of your feet, get rid of cellulite and make them firmer, but also boost self-esteem and give a feeling of well-being. feelings of relaxation as well as positive emotions.
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This is an effective procedure as special exfoliators are used to remove dead skin cells from the skin of the feet, improve blood microcirculation and tighten shine. The best foot wrap is ground coffee beans. They are mixed with milk or honey, sour cream or yogurt, applied to previously cleaned skin and tightly wrapped 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).
Usually, Dead Sea mud or cosmetic clay, mustard-honey ingredient, essential oil, seaweed, green tea, chocolate or apple cider vinegar are used to give skin elasticity and aim to reduceweigh.
Wash
Such cosmetic procedures are aimed not only at maintaining the beauty of the legs, but also as a treatment for weight loss. It improves the microcirculation of lymph and blood in the leg area, opens pores, releases dead particles and improves oxygen supply to muscles.
This procedure does not involve the use of wrappers. The scrub is usually done in the shower, so that the skin warms up a bit at first. Then rub the problem areas with a stiff towel and rub. It can include coffee beans, ground apricot kernels and other abrasives, as well as fruit acids.
Vacuum massage and anti-cellulite
In general, any type of massage for the legs and thighs can be beneficial for weight loss in these areas. But it is the anti-cellulite technology and the vacuum with the use of special silicone vials that are resistant to edema and chronic cellulite. They model and remove excess mass, if not done once, but according to a program developed by a qualified massage therapist. For home use, an anti-cellulite simulator is used, which is easy to use and convenient.
Water supply process
The main procedures that are effective for the feet are hydromassage and water aerobics. Steam saunas are practiced in salons or at home by people who have a "magic" bubble bath. They promote cell regeneration, improve metabolism in the leg area and in combination help to reduce mass. When it comes to water aerobics, any active exercise in the water burns calories faster than normal exercise. At the same time, the body does not feel a strong overload.
Losing weight for your legs is not easy, but if you set yourself the goal of finding beautiful, attractive legs for the beach season and approach this seriously and comprehensively, the results will not last long. again. Physical activity combined with a nutritious diet and complementary foot care can work wonders.