Sooner or later, many women face problems with weight loss and especially want to have slender and beautiful legs. But it is in the thighs and legs that fat most often accumulates and it is sometimes difficult to remove them and tighten the muscles. An integrated approach is needed, consisting of sports, diet and cosmetic procedures.
How to lose weight in the legs for a week
Sometimes, before an important event, it is necessary for the legs to become more toned and slender. But how to achieve this if the time is very short?
First of all, for a short time it is necessary to reconsider the diet, excluding everything fatty from it, especially sausages and chicken legs, as well as baked goods, bread and sugar in the form of pastries. A strict weekly diet with kefir and apples will help you tighten your figure. Although, as you know, in the first place, women lose fat on the chest and abdomen. Exercise is essential to enhance metabolic processes that stimulate the burning of fat in the legs and thighs.
Usually, classic 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 to as soon as possible.
Cosmetic procedures also help to tighten the skin of the feet and make it more elastic - all kinds of wraps, lymphatic drainage or anti-cellulite hand massage, hardware procedures in cosmetic clinics, but you should not expect quick miracles from them.
Exercises to lose weight on the thighs and legs
Physical activity is the basis for reducing the volume of the legs to make them more attractive to the appearance of men. The main exercises that help get rid of excess:
- Jumping rope.In the beginning, 30 jumps a day are enough. Then their number gradually increases to 40-50.
- Squat.As we said above, lean legs are obtained with simple squats. Several approaches should 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 areas are worked out. Dumbbells help to enhance the effect of squats.
- A walk.You do not need to walk on the street, especially in bad weather. Some ladies buy special stands, as well as steppers, simulators, replacing the usual walking with walking on the spot, and do it at home, which is much more convenient and economical than visiting gyms and gyms.
- Wheel- a classic exercise for losing weight legs. The 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're spinning a virtual bike or training on a simulator in the gym or at home. The main thing is the sequence of increasing the load and patience.
- Attacks forward and sideways. . . Perfectly strengthens the muscles of the buttocks, thighs, calves. It is also worth doing them by gradually increasing the load and the number of approaches per day.
- Rotate your legs back and sideways.They improve blood circulation and promote the rational strengthening of the leg muscles. Tighten them by visually making them thinner.
Dietary food for weight loss legs
The first thing that is important to do is to give up unhealthy foods and start using healthy foods that contribute to overall weight loss. Doctors also advise to take complexes of minerals and multivitamins during the diet and also to drink 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 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 slender legs. They are rich in red peppers, rose hips, strawberries, blackcurrants, green peas, sea buckthorn, Brussels sprouts, citrus fruits, mountain ash, kiwi.
Foods containing potassium: raisins, blackcurrants, honey, bananas, grapes, avocados, various citrus fruits, garlic, milk, potatoes, asparagus - remove excess fluid from the legs and prevent puffiness.
An important place in the diet is occupied by watermelons, as well as melons, which remove excess fluid and contribute to the burning of hateful 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 meat, lamb, fatty parts of beef and veal. A wonderful alternative to them is the meat of turkey, chicken, rabbit, quail meat, rich in healthy proteins.
When thinking about slender legs, it is important to forget about pate, semi-finished products, flour, sausages, oily 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 harm the stomach. Useful but careful, the menu includes ginger, garlic, chili. Grapefruit, all kinds of green salads, seasonal cooked or fresh vegetables, ready-made vegetable cocktails for weight loss, as well as fermented dairy products - your favorite low-fat yogurt, cottage cheese, yogurt or yogurt, will not harm weight loss.
More information. American nutritionists advise their patients who want to lose weight in their legs to do 20 squats as soon as they think about a greasy or sweet breakfast. Such an extra load discourages the desire to enjoy something high in calories. And if this has already happened, then thanks to squats the calorie content of what you eat will be reduced to some extent.
Concealers for thin legs
Modern corrective tights or underwear will help your legs look slimmer and encourage more action. They help to tighten the silhouette, creating a slim line of 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 shorts or leggings with thermal effect, which help burn calories. They are placed in the gym and according to reviews receive a quick positive effect.
Cosmetic care and procedures for thin legs
With regular use, procedures and cosmetics for foot care not only improve the appearance of the feet, smooth cellulite and make the legs firmer, but also increase self-confidence and give relaxation and positive emotions.
Covers
This is an effective procedure when special exfoliants are used, which remove dead cells from the skin of the feet, improve blood microcirculation and tighten the silhouette. The best wrap for the feet is ground coffee beans. Mix with milk or honey, sour cream or yogurt, apply on pre-cleansed skin and wrap tightly around the legs with stretch film. To give the procedure a thermal effect, the legs are wrapped in a warm blanket. On average, the shells of the legs last 40 minutes (up to one hour).
Dead Sea mud or cosmetic clay, a composition of mustard and honey, essential oils, seaweed, green tea, chocolate or apple cider vinegar are often used for skin elasticity and weight loss.
Rubbing
Such a cosmetic procedure is aimed not only at maintaining the beauty of the legs, but also at a therapeutic effect for weight loss. Improves the microcirculation of lymph and blood in the legs, opens the pores, releases dead particles and improves the oxygen supply to the muscles.
This procedure does not involve the use of packaging film. Washing is usually done in the shower, so that in the beginning the skin warms up a bit. Then rub the problem areas with a stiff cloth and rub. May include coffee beans, ground apricot kernels and other abrasives, as well as fruit acids.
Vacuum and anti-cellulite massage
In general, any type of foot and thigh massage can be useful for weight loss in these areas. But it is anti-cellulite and vacuum technology with the use of special silicone jars are able to fight edema and chronic cellulite. They model the figure and remove excess volume, if done 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 treatments
The main procedures that are effective for the feet are hydromassage and water aerobics. Hydromassage is performed in salons or at home by those who have a bath with the effect of "magic" bubbles. They promote cell regeneration, improve metabolism in the legs and in combination help reduce volume. 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 aim to find beautiful, attractive legs for the beach season and approach it seriously and comprehensively, the result will not be late. Physical activity combined with diet and extra foot care can work wonders.