Many women sooner or later have problems losing weight and above all want to have slim and beautiful legs. Most often, however, fat accumulates in the thighs and legs, and it is sometimes difficult to remove and tone the muscles. An integrated approach consisting of exercise, diet and beauty treatments is required.
How to lose weight on legs in a week
Sometimes the legs need to get tighter and leaner before an important event. But how can this be achieved when time is very tight?
First of all, in a short time it is necessary to revise the diet and exclude all fats, especially sausage 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 tone the figure. Although, as you know, women in particular lose fat deposits on the chest and stomach. Exercise is important to improve the metabolic processes that stimulate fat burning in the legs and thighs.
As a rule, classic squats help with quick weight loss in the legs. You can adjust their amplitude by gradually increasing the load and the number of approaches. Aerobics, jogging, and pool activities can all help you lose weight if you need it as soon as possible.
Cosmetic interventions also help to tighten the skin on the legs and make it more elastic - all kinds of wraps, lymphatic drainage or manual anti-cellulite massage, hardware procedures in cosmetic clinics, but one should not expect quick miracles from them.
Slimming exercises for the hips and legs
Physical activity is the foundation for reducing the volume of the legs to make them more attractive to the appearance of men. The main exercises to get rid of the excess:
- Jump rope.Initially, 30 jumps a day are enough. Then their number is gradually increased to 40-50.
- Squats.As mentioned earlier, slim legs are achieved through regular squats. Multiple approaches need to be done 25-30 times a day with short breaks. It is important to change the distance your legs are placed so that all zones are trained. Dumbbells help increase the effectiveness of the squat.
- Walk.There is no need to walk down the street, especially in bad weather. Some ladies buy special stands, as well as steppers and simulators, which replace the usual walking with walking on the spot, and do so at home, which is much more convenient and economical than going to gyms and gyms.
- bicycle- a classic leg slimming exercise. Circular movements are performed with the feet on the ground. It is enough to practice for 5 minutes 2-3 times a day. Of course, it doesn't matter whether you spin a virtual bike or train on a simulator in the gym or at home. The main thing is the order of increasing the load and patience.
- Lunge forwards and sideways. . . Perfectly strengthens the muscles of the buttocks, thighs, calves. It is also worth gradually increasing the load and the number of approaches per day.
- Swing your legs backwards and to the side.They improve blood circulation and promote the rational strengthening of the leg muscles. Pull them tight, which will make them look slimmer.
Diet food for slimming legs
The first thing that is important is to avoid unhealthy foods and use healthy foods that will contribute to overall weight loss. Doctors also advise taking complexes of minerals and multivitamins during the diet and drinking 2 liters of water a day in addition. In some cases, this amount can be replaced by 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 speed up the metabolism that is responsible for burning excess calories.
Foods rich in vitamin C are included in the diet for lean legs. They are rich in peppers, rose hips, strawberries, black currants, green peas, sea buckthorn, 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 prevent swelling.
An important place in the diet is occupied by watermelons, as well as melons, which remove excess fluid and help burn hated extra calories.
Important! In order to lose weight on legs faster, 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 wonderful alternative to this is the meat of turkey, chicken, rabbit, quail, which is rich in healthy proteins.
When thinking about slim legs, it is important to forget about pies, semi-finished products, flour, sausage, fatty fish, jam and sugar. Egg yolks, dark chocolate, seeds, and nuts are eaten in moderation.
Spicy food relieves swelling and stimulates blood circulation, but should not be misused so as not to harm the stomach. Useful, but careful, the menu includes ginger, garlic, chili. Grapefruit, all sorts of green salads, seasonal cooked or fresh vegetables, ready-made vegetable cocktails for weight loss as well as fermented milk products - the popular low-fat kefir, cottage cheese, yogurt or yogurt do no harm when losing weight.
Further information. American nutritionists advise their patients who want to lose weight in their legs to do 20 squats as soon as they think of a fatty or sweet snack. Such an additional burden discourages the desire to feast on something high-calorie. And if this has already happened, then thanks to squats, the calorie content of the eaten will decrease a little.
Shapewear for slim legs
Modern corrective tights or underwear make your legs look slimmer and provide more action. They help to tone the silhouette, create a slim line of the knees, hips, ankles and buttocks and also stimulate blood circulation in these areas, which is important for losing weight and eliminating cellulite.
In modern sports stores, you can also buy special shorts or leggings with a thermal effect that will help burn calories. They are put on in the gym and, according to reviews, quickly achieve a positive effect.
Beauty care and procedures for slender legs
With regular use, procedures and cosmetics for foot care not only improve the appearance of the legs, smooth cellulite and make the legs firmer, but also increase self-esteem and give relaxation and positive emotions.
Wrap
This is an effective procedure when using special scrubs that remove dead cells from the skin of the legs, improve blood microcirculation and tone the silhouette. The best leg wraps are ground coffee beans. They are mixed with milk or honey, sour cream or yoghurt, applied to the 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).
Dead Sea mud or cosmetic clay, mustard and honey composition, essential oils, algae, green tea, chocolate or apple cider vinegar are often used for skin elasticity and weight loss.
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 pores, frees dead particles and improves the oxygen supply to the muscles.
No packaging film is used in this process. Scrubbing is usually done in the shower so that the skin warms up a little at first. Then rub and scrub the problem areas with a hard washcloth. It can contain coffee grains, ground apricot kernels and other abrasives, as well as fruit acids.
Vacuum and anti-cellulite massage
In general, any type of massage of the legs and thighs can help you lose weight in these areas. But it is the anti-cellulite and vacuum technology using special silicone cans that can fight edema and chronic cellulite. They model the figure and eliminate excess volume, if not once, but according to a program developed by a qualified masseur. For home use, anti-cellulite simulators are used, which are easy to use and convenient.
Water process
The main procedures that are effective for the feet are hydromassage and aqua aerobics. Hydromassage is performed in salons or at home by those who take a bath with the effect of "magic" bubbles. They promote cell regeneration, improve the metabolism in the leg area and, in combination, help to reduce volume. When it comes to aqua aerobics, any active exercise in the water burns calories faster than normal exercise. At the same time, the body does not feel any strong overloads.
Losing weight on your legs is not easy, but if you set yourself the goal of finding beautiful, attractive legs for the beach season and take them seriously and comprehensively, the result will not be long in coming. Physical activity combined with diet and complementary foot care can work wonders.