Sooner or later, many women face the problem of weight loss and especially want to have slim and beautiful legs. But it is in the thighs and legs that most often accumulate fat, and sometimes it is difficult to remove it and tighten the muscles. An integrated approach is needed, consisting of sports, diet and beauty treatments.
How to lose weight on the legs in a week
Sometimes, before an important event, the legs need to be tighter and slimmer. But how to achieve this if time is very short?
First of all, in a short time, it is necessary to review the diet, excluding all fatty substances from it, especially sausages 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 tighten that figure. Although, as you know, first of all, women lose fat deposits in the chest and abdomen. Exercise is important to improve metabolic processes that stimulate fat burning in the legs and thighs.
Usually, classic squats help to lose weight quickly on 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 if you need them as soon as possible.
Cosmetic procedures also help tighten the skin on the feet and make it more elastic - all kinds of bandages, lymphatic drainage or manual anti -cellulite massage, hardware procedures at cosmetic clinics, but you can’t expect quick miracles from them.
Slimming exercises for the hips and legs
Physical activity is the basis for reducing the number of legs, to make them more attractive for male appearance. Key exercises to help get rid of excess:
- Jump rope.Initially, 30 jumps a day is enough. Then their number gradually increased to 40-50.
- Squatting.As we said above, skinny legs are obtained using regular squats. Some approaches must be done 25-30 times a day with short breaks. It is important to change the distance at which the feet are placed so that all zones work. Dumbbells help increase the effect of squats.
- walk.It is not necessary to walk on the street, especially in bad weather. Some women buy themselves special stands, as well as steppers, simulators, replace regular walking with walking on the spot, and do it at home, which is much easier and economical than visiting the fitness and gym.
- A bicycle- classic exercises for slimming legs. Circular movements are performed 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 ride a virtual bike or work out with a simulator at the gym or at home. The main thing is that the sequence increases the load and endurance.
- Lunges forward and to the side. . . Strengthens the muscles of the back, thighs, calves perfectly. It is also worth doing with a gradual increase in load and number of approaches per day.
- Swing your legs back and to the side.They improve blood circulation and promote the rational strengthening of leg muscles. Tighten them, making them visually slimmer.
Diet foods for slimming legs
The first important thing to do is to leave unhealthy foods and start consuming healthy foods that contribute to overall weight loss. Doctors also advise taking mineral complexes and multivitamins during the diet, and, in addition, drink 2 liters of water per day. Part of this amount can be replaced with fruit and vegetable juices, green tea or fruit drinks without sugar and compote.
Raw vegetables and fruits are good for weight loss. They contain antioxidants, as well as vitamins that help speed up metabolism, which are responsible for burning excess calories.
Foods rich in vitamin C are included in the diet for slim legs. They are rich in red pepper, rose hips, strawberries, black currant, green beans, sea buckthorn, Brussels sprouts, citrus fruits, mountain ash, kiwi.
Foods that contain potassium: raisins, currants, honey, bananas, grapes, avocados, various citrus fruits, garlic, milk, potatoes, asparagus - remove excess fluid from the foot area and prevent swelling.
An important place in the diet is occupied by watermelon, as well as watermelon, which removes excess fluid and contributes to the burning of the hated extra calories.
Important! To lose weight faster on the legs, you need to ban foods rich in vegetables and animal fats - fatty pork, duck and goose meat, lamb, fatty portions of beef and beef. A wonderful alternative to them are turkey, chicken, rabbit, quail, rich in healthy protein.
Thinking about slender legs, it is important to forget about pate, semi -finished products, flour, sausages, fatty fish, jam and sugar. Egg yolks, dark chocolate, seeds and nuts are eaten in moderation.
Spicy foods relieve swelling and stimulate blood circulation, but they 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 boiled or fresh vegetables, ready -made vegetable cocktails for weight loss, as well as fermented dairy products - favorite low -fat kefir, cottage cheese, yogurt or yogurt, will not harm when losing weight.
Additional information. American nutritionists advise their patients who want to lose weight on their legs to do 20 squats as soon as they think of a fatty or sweet snack. Such extra load does not encourage the desire to enjoy something high in calories. And if this has happened, then thanks to squats, the calorie content consumed will be slightly reduced.
Shapewear for slender legs
Tights or modern corrective underwear will help your legs look slimmer and encourage more action. They help to tighten the silhouette, create slim lines of the knees, hips, ankles, buttocks, and even stimulate blood circulation in these areas, which is important for weight loss and eliminating cellulite.
In modern sporting goods stores, you can also buy special shorts or leggings with a heat effect that helps burn calories. They are placed in the gym and, according to reviews, get a quick 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 feet, smooth out cellulite and make the feet more taut, but also increase self -esteem and give relaxation, as well as positive emotions.
Wrap it up
This is an effective procedure when a special scrub is used that removes dead cells from the skin of the feet, improves blood microcirculation and tightens the silhouette. The best leg wraps are ground coffee beans. They are mixed with milk or honey, sour cream or yogurt, applied to previously cleansed skin and wrapped tightly around the feet with a cling film. To give the procedure a heat effect, the feet are wrapped with a warm blanket. On average, a leg wrap lasts for 40 minutes (up to an hour).
Often, Dead Sea mud or cosmetic clays, mustard-honey compositions, essential oils, seaweed, green tea, chocolate or apple cider vinegar are used for skin elasticity and for weight loss purposes.
Rubbing
Such cosmetic procedures are intended not only to maintain the beauty of the feet, but also for therapeutic effect for weight loss. It improves the microcirculation of lymph and blood in the foot area, opens pores, releases dead particles, and increases oxygen supply to muscles.
This procedure does not involve the use of a bandage film. Scrubbing is usually done in the bathroom, so that the skin is a little warm at first. Then scrub the problem area with a hard cloth and scrub. It can include coffee beans, ground apricot kernels and other abrasives, 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 weight loss in this area. 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 model the figure and eliminate excess volume, if done not 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 procedure
The main effective procedures for the feet are hydromassage and water aerobics. Hydromassage is performed in a salon or at home by those who bathe with the effect of "magic" foam. They promote cell regrowth, increase metabolism in the foot area, and in combination, help reduce volume. When it comes to water aerobics, any active exercise in water burns calories faster than regular exercise. At the same time, the body does not feel a strong load.
Losing weight on the legs is not easy, but if you set your goal to find beautiful and attractive legs for the beach season and approach this seriously and thoroughly, the results will not be soon. Physical activity combined with a nutritious diet and complementary foot care can have an amazing effect.