Sooner or later, many women are faced with weight loss issues and especially want to have slender and beautiful legs. But it is in the area of the thighs and legs that fat accumulates most often, and it is sometimes difficult to remove it and tighten the muscles. An integrated approach is needed, consisting of sports, diet and beauty treatments.
How to lose weight in legs in 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 time is very short?
First of all, in a short time, it is necessary to revise the diet, excluding everything fatty from it, especially 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 to tighten the figure. Although, as you know, first of all, women lose fat deposits on the chest and abdomen. Exercise is essential to enhance the 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, gradually increasing the load and the number of approaches. Aerobics, jogging, and pool activities can help you lose weight in your legs, if needed as soon as possible.
Cosmetic procedures also help to tighten the skin on 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 should not expect quick miracles from them.
Slimming exercises for hips and legs
Physical activity is the basis in order to reduce the volume of legs, to make them more attractive to men's looks. The main exercises to help get rid of the excess:
- Jumping rope.At first, 30 jumps a day are enough. Then their number is gradually increased to 40-50.
- Squats.As we said above, lean legs are obtained using regular squats. Several approaches must 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 worked out. Dumbbells help to enhance the effect of squats.
- Walking.It is not necessary to walk down the street, especially in bad weather. Some ladies buy themselves 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 fitness and gyms.
- A bike- a classic exercise for slimming legs. Circular movements are done with your 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 whether you spin 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 patience.
- Lunges forward and to the sides. . . 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 the rational strengthening of the leg muscles. Tighten them, visually making them slimmer.
Diet food for slimming 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 taking complexes of minerals and multivitamins during the diet, and, in addition, drinking 2 liters of water every day. Partially 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 slim legs. They are rich in red 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 puffiness.
An important place in the diet is occupied by watermelons, as well as melons, which remove excess liquid and contribute to the burning of hated extra calories.
Important! To lose weight faster 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 wonderful alternative to them is the meat of turkey, chicken, rabbit, quail, 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 eaten in moderation.
Spicy food relieves puffiness and stimulates blood circulation, but it should not be abused so as not to harm the stomach. Usefully, but carefully, the menu includes ginger, garlic, chili. Grapefruit, all varieties of green salads, seasonal boiled or fresh vegetables, prefabricated vegetable cocktails for weight loss, as well as fermented milk products - the favorite low-fat kefir, cottage cheese, yoghurts or yogurt, will not harm when losing weight.
Additional Information. American nutritionists advise their patients seeking 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, then thanks to squats, the calorie content of the eaten will decrease somewhat.
Shapewear for slim legs
Modern corrective tights or underwear will help your legs look slimmer and encourage more action. They help to tighten 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 put on in the gym and, according to reviews, get a quick positive effect.
Beauty care and procedures for slim legs
With regular use, procedures and cosmetics for foot care not only improve the appearance of the legs, smooth out cellulite and make legs firmer, but also increase self-esteem and give relaxation and positive emotions.
Wraps
This is an effective procedure when special scrubs are used that remove dead cells from the skin of the legs, improve blood microcirculation and tighten 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 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 for the purpose of losing weight.
Scrubbing
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 supply of oxygen to muscles.
This procedure does not involve the use of wrapping film. Scrubbing is usually carried out in the shower, so that the skin warms up a little at first. Then rub the problem areas with a hard washcloth and scrub. It can include coffee grains, ground apricot kernels and other abrasive substances, as well as fruit acids.
Vacuum and anti-cellulite massage
In general, any type of massage for the legs and thighs can be beneficial for losing weight in these areas. But it is the anti-cellulite and vacuum technology with the use of special silicone jars that are able to fight edema and chronic cellulite. They model 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 convenient.
Water procedures
The main procedures that are effective for the feet are hydromassage and water aerobics. Hydromassage is carried out 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 leg area, and in combination, help to 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, attractive legs for the beach season and approach this seriously and comprehensively, the result will not be long in coming. Physical activity combined with dietary nutrition and complementary foot care can work wonders.