Sooner or later, many women face problems with weight loss, 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 sometimes it is difficult to remove it and tighten the muscles. An integrated approach is necessary, consisting of sports, diet and aesthetic care.
How to lose weight in the legs in a week
Sometimes, before an important event, it is necessary for the legs to become more toned and slender. But how do you get there if the time is very short?
First of all, in a short time it is necessary to revise the diet, excluding all fatty foods, in particular sausages and chicken thighs, as well as baked goods, bread and sugar undercandy shape. A strict weekly diet of kefir and apples will help firm the figure. Although, as you know, first of all, women lose fat deposits on the chest and abdomen. Exercise is essential for improving metabolic processes that stimulate fat burning in the legs and thighs.
Usually, regular squats help to lose weight quickly in the legs. You can adjust their amplitude by gradually increasing the load and the number of approaches. Aerobics, jogging, and pool activities can help you lose weight if you need it sooner.
Cosmetic procedures also help to tighten the skin of the legs and make it more elastic - all kinds of wraps, lymphatic drainage or manual anti-cellulite massage, hardware procedures in aesthetic clinics, but one should not expectquick miracles on their part.
Slimming exercises for hips and legs
Physical activity is the basis in order to reduce the volume of the legs, to make them more attractive to men. The main exercises to help get rid of excess:
- Jumping rope.At first, 30 jumps per day are sufficient. Then their number is gradually increased to 40-50.
- Squats.As we said above, lean legs are achieved by using regular squats. Several approaches should be taken 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 areas are worked. Dumbbells help improve the effect of squats.
- Market.It is not necessary to walk on the street, especially in bad weather. Some ladies 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 going to the gyms. fitness and gyms.
- A bike- a classic exercise to refine the legs. The circular movements are done with the feet extended on the ground. Just practice 2-3 times a day for 5 minutes. And, of course, it doesn't matter if you're spinning a virtual bike or exercising on a simulator at the gym or at home. The main thing is the sequence of increasing the load and patience.
- Front and side slits. . . 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. Tighten them, making them visually thinner.
Diet food to slim the legs
The first thing to do is to give up unhealthy foods and start using healthy foods that contribute to overall weight loss. Doctors also advise taking mineral and multivitamin complexes during the diet, and in addition to drinking 2 liters of water per day. This volume can be partially 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 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, blackcurrants, green peas, sea buckthorn, Brussels sprouts, citrus fruits, rowan, kiwi.
Foods with potassium: raisins, currants, honey, bananas, grapes, avocados, various citrus fruits, garlic, milk, potatoes, asparagus - remove excess fluid from the leg area and prevent puffiness.
An important place in the diet is occupied by watermelons, as well as melons, which remove excess fluid and help burn the hated extra calories.
Important! To lose weight faster in the legs, you should 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 the meat of turkey, chicken, rabbit, quail, which is rich in healthy proteins.
Thinking about slender legs, it is important to forget about pies, semi-finished products, flour, sausage, oily fish, jam and sugar. Egg yolks, dark chocolate, seeds and nuts are eaten in moderation.
Spicy foods relieve puffiness and stimulate blood circulation, but it should not be overused so as not to harm the stomach. Helpfully, but carefully, the menu includes ginger, garlic, 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 - the preferred low-fat kefir, cottage cheese, yogurt oryogurt, will not hurt weight loss.
Additional information. American nutritionists advise their patients looking to lose leg weight to do 20 squats whenever they think of a fatty or sugary snack. Such an additional load discourages the desire to feast on something high in calories. And if this has already happened, then thanks to squats, the calorie content of the food eaten will decrease somewhat.
Shapewear for thin legs
Modern corrective tights or underwear will help your legs look slimmer and encourage more action. They help firm the figure, creating a slender line in the knees, hips, ankles, buttocks, and also stimulate blood circulation in these areas, which is important for weight loss and cellulite removal.
In modern sporting goods stores, you can also buy special thermal-effect shorts or leggings that help burn calories. They are put in the gym and, according to reviews, quickly achieve a positive effect.
Beauty treatments and procedures for thin legs
With regular use, procedures and cosmetics for foot care not only improve the appearance of the legs, smooth cellulite and firm the legs, but also increase self-esteem and provide relaxation, as well as emotions. positive.
Wraps
It is an effective procedure when using special scrubs that remove dead skin cells from the legs, improve blood microcirculation and firm the figure. The best leg wrap is ground coffee. They are mixed with milk or honey, sour cream or yogurt, applied to previously cleansed 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).
Often, Dead Sea mud or cosmetic clay, mustard-honey composition, essential oils, seaweed, green tea, chocolate or apple cider vinegar are used for skin elasticity and in theaim to lose weight.
Washing
Such a cosmetic procedure is aimed not only at maintaining the beauty of the legs, but also at having a therapeutic effect on weight loss. It improves the microcirculation of lymph and blood in the leg area, opens pores, releases dead particles and improves oxygen supply to the muscles.
This procedure does not involve the use of packaging film. The exfoliation is usually done in the shower, so that the skin warms up a little at the beginning. Then rub the problem areas with a hard washcloth and scrub. It can include coffee beans, ground apricot kernels and other abrasive substances, as well as fruit acids.
Vacuum massage and anti-cellulite
In general, any type of leg and thigh massage can be beneficial for weight loss in these areas. But it is anti-cellulite and vacuum technology with the use of special silicone jars that are able to fight edema and chronic cellulite. They shape the silhouette and eliminate excess volumes, if it is not done once, but according to a program developed by a qualified massage therapist. For home use, anti-cellulite simulators are used, easy to use and practical.
Water procedures
The main effective interventions for the feet are hydromassage and aquagym. The hydromassage is carried out in a salon or at home by those who take a bath with the effect of "magic" bubbles. They promote cell regeneration, improve metabolism in the legs 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 a strong overload.
Losing leg weight isn't easy, but if you set a goal of finding beautiful, attractive legs for the beach season and take it seriously and comprehensively, the results won't be long in coming. Physical activity combined with dietary nutrition and supplemental foot care can work wonders.