How to lose weight in the legs: the instructions for use in the home

Every woman who wants to be slim and beautiful, thinking about losing weight if you have extra pounds. However, as practice shows, the feet are one of the problem areas and lose weight in the least.

That is why in the framework of this publication we offer to cover this question in different aspects — how to lose weight in the legs.

slimming legs

How to lose weight in legs and thighs through diet and diet modification

Just note that there is such a meal plan that would pinpoint the effect on a particular area of the body, in our case – legs. So it was, and, for repairing your specific area of the body, most effective workout that is exercise, selected individually, taking into account the condition of the body. However, this does not preclude the selection of auxiliary diet.

Thus, if you are interested in weight loss in the legs, it is best to pay attention to diet, well-simul with appropriate exercises for the legs and hips. Those diets that have adequate protein intake (protein).

She will permanently satisfied, and not to reach for sweet, and will also compensate for the consumption of protein during the training process, allowing effectively to form muscles.

It is worth noting that even taking into account the effectiveness and long effect protein diet with low carb, attenuante still face a shortage of energy, so more and more often hear about the transition to the so-called diet BUTCH (protein-carbohydrate alternation). It is a nutrition plan, which retains all the advantages of protein foods along with sufficient intake of "slow" carbs!

Thus, the main objective in the goal to lose weight in the legs is a balanced diet, in which you will carefully monitor the intake of essential nutrients.

Sample diet No. 1:

Morning Lunch The evening
200 grams yogurt + Apple + coffee without sugar. Steam chicken + slice of cheese. 1 banana + steamed vegetables.

Here are some useful tips and recommendations on food choices to compose a diet. First and foremost, should be strongly renounce such titles as:

  1. Sweets.
  2. Cakes (all flour).
  3. Refined products, which include sugar, oil, cereals.
  4. Of course, fast food in all its diversity and other sources of so-called "fast" calories and hydrogenated fats.
  5. Finally, from semi-finished products.
products

As a result, you will look fuller. That is why the diet attention is paid to control of salt consumed, so that the peanuts and popcorn we'll have to forget.

Speaking on diet and nutrition for weight loss legs impossible not to recall the letter. Consultants for weight loss with the USA recommend to make a rule: each time drawn to the letter should do 20 sit-UPS that will beat off all desire with such a vector.

Sample diet # 2:the

Morning Lunch The evening
Scrambled eggs + a slice of rye bread + 200 grams vegetable salad + green tea with lemon. Lean hodgepodge Lean fish/beef, steamed + grilled vegetables + unsweetened tea.

Thus, you should choose a diet that can fit with your level of physical activity. It is recommended to consult a doctor to do no harm to your body, and in the pursuit of slender legs is not to undermine health.

The role of water for losing weight in legs

All specialists in 1 voice told that, in a diet aimed at slimming legs and body in General, you should drink at least 2 liters of water. However, the amount of liquid may be slightly different. Let us look at the issue in detail.

Nutritionists have deduced the following formula: 1 liter of water and apply 30 kilograms of net weight. That means if you weigh 60 kilos, so drink a day you need those 2 liters.

However, if you are overweight, the Board ceases to be relevant. Just imagine, if you weigh 100 kg, then on the day you need to drink 4 litres, which is problematic. Here's why you should look to the recent studies in this direction, and they repeat that the volume of water must correspond to the quantity of eaten calories.

Counting calories: imagine that in the day you eat about 1200 kcal, then the amount of water should not be less than this figure with the application of 0, 5 liters.

Of course, water is very important when losing weight (legs in particular), as:

  1. It effectively removes from the body all the "filth" in the form of breakdown products of fats/proteins/carbs.
  2. Water is indispensable in the framework of biochemical processes processing fat.
  3. Due to the water, restores firmness and elasticity of the skin.
  4. Significantly accelerates metabolism.

To the process of losing weight was the most effective, you should know a few rules on water intake:

water and weight loss
  1. Make it a habit every morning to drink a glass of warm water. So, you will forget about constipation.
  2. Want to eat? To the rescue again, water will come.
  3. Before each meal 20 minutes to drink his portion of life-giving water.
  4. Don't forget to drink during training because exercise increases body temperature, and water toxins.
  5. Drinking more is better, up to 6 o'clock in the evening, afterwards only on request, to avoid swelling.

Be sure to read the list of mistakes that occur most frequently attenuante:

  1. In no case does not wash down food with water, because with such a "scenario," the fat accumulates in your body.
  2. Right before eating it is better not to drink water, because it can easily disturb the processes of digestion, as you dilute the gastric juice, washing away the beneficial enzymes. As a result food is not digested fully.

Thus, if you are aiming to lose weight, so drinking water is required. Be sure to contact the experts if you have diseases of the genitourinary system, or vascular pathology present.

How to lose weight in legs quickly and effectively: exercises

Diet is, of course, good, but, as already noted, without physical activity is impossible to achieve quick and visible results. That is why we offer you a list of exercises that are good because they can be done at any time, regardless of time of day scheduling routine.

Important note: initially, do each exercise 10 times (3 sets). If you find it too difficult or you are obese, it can be limited to 1 approach.

  1. No. 1: you need to lie on the floor, placing the hands relaxed along the body, feet spread shoulder width apart. Start to deploy the foot inside, and then respectively outward with the heels pressed to the floor.
  2. No. 2: the good old "bike".
  3. No. 3: exercise scissors is also effective for weight loss feet. It is important to observe the angle of elevation of 45 degrees.
  4. Number 4: lie on the floor and connect the legs to each other, and abut the floor surface. Lift your legs at a maximum high to your chest, bending them. The straightening occurs without touching the floor.
  5. No. 5: attacks. Stand up and keep feet shoulder width apart. Walk forward right, leaving the second leg. Sit down, listening to the body, move the entire weight on the right leg, squatting as low as possible, and then stand up slowly. Change the leg.
  6. No. 6: sit-UPS are also not less important. Stand, keep the feet together and squat 1 sets of 10 times. No need to rush, just find your pace with a maximum sense of burden.
  7. Number 7: sit on a chair facing the back, keep your back straight and your legs unbent. Lift them as high as you can, then dropping to the floor.
  8. No. 8: the activity is called "nogohod". To perform sit on the floor with your legs straight (they are straight), put your hands on your chest, if you want to cross and start moving forward with the power of the buttocks. In parallel, you will feel a pull back/press to a greater or lesser extent. Then go back.
exercises

How to lose weight in thighs and calves of the legs: exercise

No one would argue that the most problematic area is, of course, thigh and calf, it is logical that for them there are special exercises. We present 2 simple and effective option. To run them you can, as in the previous paragraph, at any time convenient for you.

Exercise for weight loss thighs:

  • This exercise is important for strengthening the inner thighs. Lie back, hands folded along the sides. Begin to lift the legs, keeping the angle of 90 degrees relative to the back, and then bend them at the knees. The next block will pinch with the knee, given the heels that stick together.

Exercise for weight loss calves:

  • If you are dissatisfied with the state of their calves I think they look like sausages, it is difficult to fasten shoes, regularly do this exercise. All you need is ... a wall. The most common, available in any home. Stand next to it and pick up something heavy (unless you have obesity). Very slowly rise up on your toes and then lower yourself. On the ascent as the descent should take about 10 seconds. You need to repeat the climbs as long as the burning in the knees will not be tangible. The effect becomes noticeable not at once, but it's worth it, believe me!

How to lose weight in the legs, not pumping the muscles with a massage

So, the most enjoyable part of the process for leg slimming is definitely, care for themselves and their body. If you do them regularly, not only will improve the skin condition, it will be pleasant for tactile contact, and elastic.

Massage and scrubbing is indispensable assistants in improving the circulation of blood/lymph, they will save a portion of a body from dead parts of the skin, open pores, allow the legs to take the following care to the maximum efficiently.

massage

It is useful to know:

  1. No need to visit expensive beauty salons. So, at home it is possible the jets in the shower, contrast including. Everything is very easy: spray water in a circular motion on the legs from ankles to thighs.
  2. Also at home practicing dry "percutientium", rubbing the skin of the feet.

It is proved that vacuum massage or any other kind of great help in the fight against excess weight and cellulite, but do not forget that, if untreated, fractures, sprains, skin problems, varicose veins, the presence of "stars", it is better to consult specialists in order not to aggravate the situation.

What should I do to have thinner legs in a week?

You need to understand that losing weight is not a rapid process, representing a set of measures for proper correction. So the question of losing weight in legs in a week – is quite ambiguous. Of course, some results can be achieved, but the global they will not, and this should be taken as a given.

Here are a few rules:

  1. Continue to adhere to the rules of diet that is generated by good menu, to the exclusion of all starchy and thick, you can use as the basis for one of the diets presented in our article just above.
  2. Take care of the regularity of workouts, which include special exercises, which were also proposed in the range.
  3. Make your friends jump rope and bike. It will be good if this list includes massages and other treatments relicto.

At least, this week you will train your body to proper nutrition and loads of physical nature, but little results will be an additional incentive.

Thus, if you want to lose weight in legs quickly and effectively, you should create a new diet and engage in regular physical activity, acting on the problem area, "spot"!