Are you wondering how to lose weight on your legs?Focus not only on diet and general fat burning (Nordic walking or swimming), but also on building muscle mass.
As muscle mass increases, your metabolism speeds up, meaning you burn more calories and therefore lose weight.Even outside of training.
Losing weight in the legs: effective techniques and procedures
To lose weight from your legs and thighs, you need to take a comprehensive approach.Start losing fat from your whole body, don't focus on one part.The BMI calculator can help you lose weight.This will help you determine whether your weight is normal or not.
Exercise regularly, don't rush.Rapid weight loss on the legs does not mean destroying deep subcutaneous fat.After losing weight, cellulite can remain and there is a risk of a yo-yo effect.
How to lose weight on legs and thighs at home – basic tips:
- Eat small meals, ideally 5-6 times a day.
- Stick to your drinking regime.
- Pay attention to the amount of protein you consume.
- Get motivated to lose weight.
- Avoid stressful situations that interfere with fat burning.
- Focus on strength training with short breaks.
- Combine strength training and aerobics.
- Don't forget to regenerate your body sufficiently after training.
How to lose weight in your legs quickly and effectively: exercises + diet
When it comes to muscle, losing weight isn't about mass.Strong, lean muscles look beautiful.That's exactly what Pilates does.During the lesson, the deep muscles are well stretched and strengthened.This complex focuses on the entire body.So if you, like many women, solve the problem of losing weight not only on the legs but also on other parts, Pilates is an excellent choice.
Rapid weight loss on buttocks, thighs and legs
If you have a pear-shaped figure, you will find it difficult to lose weight in your thighs and buttocks.It is better to consult a fitness trainer.
Hip exercises:
- Sprint;
- run up the stairs;
- quick lunges;
- Jump;
- intensive strength training.
How to do lunges for maximum effectiveness:
- Straighten your back and tense your abdominal muscles.Don't put any strain on your knees.
- Take a step forward with one foot, not too long and not too short.
- The other leg rests on the knee behind.
- The bend angle of the front leg is 90°, the knee of the hind leg may touch the ground slightly.
- The knee of the front leg should not extend beyond the tip of the foot.
- Climb up.
- Return to the starting position.
The next problem is the buttocks.As with thighs, when it comes to losing weight, it's important to stick to the basics of a healthy diet and exercise regularly.The key factor is speeding up your metabolism.
Surprisingly, hardening also helps.When you pour cold water over yourself, the body tries to equalize the temperature and warm up.It activates the muscles, which leads to fat burning and weight loss.In addition, cool water improves immunity.
Exercises for slimming buttocks:
- fast walking;
- short, fast run;
- skating;
- loaded squats;
- Leg press exercises (leg press).
One of the best ways to quickly lose weight in your legs is squats.But they must be done correctly: Squat slightly and move your buttocks back as if you were sitting up straight.Your hips are level with the floor and your knees do not extend past your toes.Do 3 sets of 20 reps each.
Losing weight in calves
Strong calves are a separate chapter when it comes to losing weight on your legs.Large calves while the rest of the body is slim may be genetic.A good way to quickly and effectively lose weight in the legs is through active exercises aimed at burning calories and strengthening muscles.An effective workout that can be done anywhere is the calf raise.Simply stand on your toes and come back (do 3 sets of 10-15 reps).To make the exercise more effective, hold onto a wall and lift on one leg.
Diet to lose weight legs
The basis for solving the question of how to quickly and effectively lose weight on your legs at home is to reduce the percentage of fat in the entire body.A diet helps here.It is recommended to consume small portions several times a day (preferably 5-6 times a day).Try adding vegetables (fresh or steamed) to every meal.
To lose weight in your legs, it is important to monitor the amount of protein in your diet.The menu should be designed in such a way that protein-rich foods are available for breakfast, lunch and dinner.Protein sources can be either plant-based (grains, legumes, soy products) or animal-based (milk, meat, eggs).
If you want to lose weight healthily and slowly (reduce fat while maintaining muscle mass), include a protein shake in your diet as an afternoon snack - a specially modified powder made from whey, soy or peas mixed with water.
Remember that losing weight in your legs in a week does not mean that you have to starve.To get rid of excess fat, it is important to eat after exercise.Simple carbohydrates should be consumed within 15-20 minutes after physical activity (fruits, glucose, low-fat cookies).30-60 minutes after training, you need to add proteins (either in the form of a protein shake or easily digestible meat, e.g. turkey, fish).
When losing weight, take complex carbohydrate supplements for breakfast and lunch.Always choose from the following foods and dishes:
- whole grain bread;
- rye bread;
- natural rice;
- whole wheat pasta;
- Potato;
- couscous;
- bulgur;
- quinoa;
- red lentils;
- beans;
- Chickpeas
Use protein as a side dish.Avoid sweets and sugary drinks.
Losing weight healthily isn't about eating less fat.A distinction must be made between saturated fats (mainly animal fats from pork or beef, whole dairy products) and unsaturated fats (from seafood, fish and plant sources).It is recommended to include vegetable oils (almond, hemp, coconut) in your diet.Enrich the menu with 1-2 tsp daily.of these oils to use as salad dressings.Solid coconut oil can be spread on a slice of rice or cornbread.
Dietary food for slimming legs
The basis for successful leg loss is reducing the body fat percentage.Don't be discouraged, because problem areas are the last to lose weight - this is completely normal.
- Calculate your ideal daily calorie intake.To lose weight, reduce it by about 15%.As a result, you will not starve, but will start to lose weight.
- Increase your protein intake to 35%.It prolongs the feeling of fullness, protects muscle mass and promotes the development of new ones.Ideal sources of protein for losing weight are lean poultry, fish, eggs and legumes.
- Don't be afraid of fats - they also help with weight loss and digestion.Favor healthy sources of fat such as olive oil, fish, nuts.
- Your enemy in the question of how to lose weight on your legs in a week is simple carbohydrates;Reduce your consumption – forget about sweetened sodas, candy, white bread and other sources.Eat complex carbohydrates – rice, potatoes, whole grains.
You can also try magnetic toe rings.Their action in terms of weight loss is based on acupressure - the seals act on points on the thumbs (on which the rings are attached) and connected to the brain centers responsible for the muscle condition.Magnetic pulses affect areas responsible for appetite and the condition of the digestive system.
Proper nutrition for your feet
Create a diet full of vegetables, whole grains, brown rice, couscous, millet, fish, lean meats, nuts and seeds.Fresh fruit and high-quality vegetable oils are also recommended.
Poor nutrition of the feet
Avoid fast food and processed foods.Avoid fast food.Put fried foods, dumplings and creamy sauces in the “exceptional” category.Why?These foods are the main cause of thigh fat.
Lose weight in your legs without pumping up muscles
The venous and lymphatic systems of the legs are vulnerable to changes in weather, prolonged standing and sitting.In this case, the solution to the problem of losing weight in the legs is to eliminate the swelling.
What to do:
- Drinking clean water is a key weapon in the fight against cellulite.Always have a bottle of water handy.You can add lemon, watermelon, orange, mint and lemon balm.
- Alternately pour warm and cold water over your feet.This advice is especially relevant in summer, when your feet need refreshment at least twice a day.
- Do some stretching.After every 30 minutes of sitting (for example, at the computer), take a walk or do a few squats.
- Take walks.Walking is the most natural movement for the human body and especially for the legs.10,000 steps a day ensure a good figure and weight loss.
- Run.Running strengthens muscles, eliminates swelling and maintains overall health.
Why aren't my legs and thighs losing weight?
But what to do if the problem of losing weight in the legs and thighs persists despite adherence to dietary measures?Train.If you enjoy exercise, try squats, lying-down butt raises, or seated Turkish pose workouts (sit cross-legged and spread your knees until you feel tension in your thighs).
As an alternative to exercise, try walking more.Brisk walking is an essential movement for losing weight in the lower body.To reduce body fat, you can also use compression underwear.
Conclusion
The key to losing weight from your legs is to adjust your diet and reduce your intake of “bad” fats.Storing digested carbohydrates and proteins requires more energy from the body.Therefore, focus on protein-rich and complex carbohydrates.
Metabolism is influenced by many factors, including genetics and age.Here people are powerless.But exercise and diet are within his power.If you want to lose weight, it is important not to starve, as in this case the body begins to accumulate reserves.The basis is regular meals and compliance with the drinking regime.