Are you wondering how to lose weight in your legs?Focus not only on nutrition and general fat burning (Nordic walking or swimming), but also on building muscle mass.
As muscle mass increases, your metabolism will speed up, which means burning more calories, hence losing weight.Even outside of training.
Losing weight in the legs: effective techniques and procedures
To lose weight in your legs and thighs, you need to act comprehensively.Start reducing fat throughout your body, don't focus on one part.You can use the BMI calculator to help you lose weight.It will help determine whether your weight is normal or not.
Exercise regularly, don't rush.Losing weight quickly in your legs does not mean destroying deep subcutaneous fat.After losing weight, cellulite may remain, and there is a risk of a yo-yo effect.
How to lose weight in legs and thighs at home - basic tips:
- Eat small meals, ideally 5-6 times a day.
- Maintain drinking regime.
- Watch 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 ensure your body regenerates sufficiently after exercise.
How to lose weight in your legs quickly and effectively: exercises + nutrition
When it comes to muscle, the goal of losing weight isn't about bulk.Strong, lean muscles look beautiful.This is exactly what Pilates does.During classes, deep muscles are well stretched and strengthened.This complex focuses on the whole body, so if you, like many women, are solving the problem of not only losing weight in your legs, but other parts, Pilates is an excellent choice.
Rapid weight loss in buttocks, thighs and legs
If you have a pear-shaped figure, losing weight on your upper legs and butt will be difficult.It is better to consult a fitness trainer.
Exercises for hips:
- sprint;
- running up the stairs;
- quick lunges;
- jumping;
- intense strength training.
How to do lunges for maximum effectiveness:
- Straighten your back, tighten your abdominal muscles.Don't strain your knees.
- Take one step forward with one foot, not too long and not too short.
- The other leg is on the knee behind.
- The bend angle of the front leg is 90°, the knee of the back leg can lightly touch the floor.
- The knee of the front leg should not protrude beyond the tip of the foot.
- Climb up.
- Return to the starting position.
The next problem is the buttocks.As with your thighs, when losing weight it is 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 doused with cold water, the body tries to equalize the temperature and warm up.It activates muscles, resulting in fat burning and weight loss.In addition, cool water improves immunity.
Exercises for losing weight buttocks:
- fast walking;
- short fast run;
- skating;
- loaded squats;
- leg press exercises (leg press).
One of the best options for how to quickly lose weight in your legs is squats.But they must be done correctly: squat down slightly, move your buttocks back as if you were about to sit down.Your hips are level with the floor and your knees do not go beyond your toes.Do 3 sets of 20 reps each.
Losing weight in calves
Strong calves are a separate chapter in losing weight on your legs.Bulky calves while the rest of the body is slender may be genetic.A good way to lose weight in your legs quickly and effectively is through active exercises aimed at burning calories and strengthening muscles.An effective workout that can be done anywhere is calf raises.Just rise up onto your toes and come back (do 3 sets of 10-15 reps).To make the exercise more effective, hold onto a wall and do one-legged raises.
Diet for losing weight legs
The basis for solving the question of how to lose weight in your legs quickly and effectively at home is to reduce the amount of fat in your entire body.Diet will help here.It is recommended to eat small portions several times a day (preferably 5-6 times a day).Try to include vegetables (fresh or steamed) in 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 so that protein-rich foods are present for breakfast, lunch and dinner.Protein sources can be either plant (cereals, legumes, soy products) or animal (milk, meat, eggs).
If you want to lose weight healthy and slowly (reduce the amount of fat while maintaining muscle mass), include in your diet as an afternoon snack a protein shake - a specially modified powder of whey, soy or peas mixed with water.
Remember that losing weight in your legs in a week does not mean starving.To get rid of excess fat, it is important to eat after training.Simple carbohydrates should be added to the body within 15-20 minutes after physical activity (fruits, grape sugar, low-fat cookies).30-60 minutes after training, you need to add proteins (in the form of either a protein shake or easily digestible meat, such as turkey, fish).
For breakfast and lunch when losing weight, take supplements in the form of complex carbohydrates.Always choose from the following foods and dishes:
- whole wheat bread;
- rye bread;
- natural rice;
- whole grain pasta;
- potato;
- couscous;
- bulgur;
- quinoa;
- red lentils;
- beans;
- chickpeas
Use protein as a side dish.Avoid sweets and sugary drinks.
Healthy weight loss is not about eating less fat.It is necessary to distinguish between saturated fats (mainly animal fats obtained from pork or beef, full-fat dairy products) and unsaturated fats (obtained from seafood, fish, plant sources).It is recommended to include vegetable oils (almond, hemp, coconut) in your diet.Every day enrich the menu with 1-2 tsp.of these oils, using them as salad dressings.Solid coconut oil can be spread on a slice of rice or corn bread.
Dietary food for losing weight legs
The basis for successful leg weight loss is reducing the percentage of body fat.Don't be discouraged because problem areas are the last to lose weight - this is quite normal.
- Calculate your ideal daily calorie intake.To lose weight, reduce it by about 15%.Thanks to this, you will not starve, but will begin to lose weight.
- Increase your protein intake to 35%.It prolongs the feeling of fullness, protects muscle mass, and promotes the creation of new ones.Ideal sources of protein for weight loss are lean poultry, fish, eggs, and legumes.
- Don't be afraid of fats - they also help with weight loss and digestion.Give preference to healthy sources of fats such as olive oil, fish, nuts.
- Your enemy in the question of how to lose weight in your legs in a week is simple carbohydrates;reduce their consumption - forget about sweetened lemonades, sweets, white bread and other sources.Eat complex carbohydrates – rice, potatoes, whole grains.
You can also try magnetic toe rings.Their action in relation to weight loss is based on acupressure - the seals act on points located on the thumbs (on which the rings are put) and associated with the brain centers that are responsible for muscle condition.Magnetic impulses affect areas responsible for appetite and the state of the digestive system.
Proper nutrition for feet
Make a diet of vegetables, whole grains, natural rice, couscous, millet, fish, lean meat, nuts, seeds.Fresh fruits and high-quality vegetable oils are also recommended.
Poor nutrition for feet
Avoid fast food and processed foods.Avoid fast food.Move fried foods, dumplings, creamy sauces to the “exceptional” category.Why?These foods are the main cause of thigh fat.
Losing weight in legs without pumping up muscles
The venous and lymphatic system of the legs is susceptible to weather changes, prolonged standing, and sitting.In this case, the solution to the problem of how to lose weight in the legs is to eliminate the swelling.
What to do:
- Drink clean water - this is a key weapon in the fight against cellulite.Always keep a bottle of water handy.You can add lemon, watermelon, orange, mint, lemon balm to it.
- Alternately pour warm and cold water over your feet.This advice is especially relevant in the summer, when your feet need refreshment at least 2 times 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 the legs.10,000 steps a day will ensure good shape and weight loss.
- Run.Running strengthens muscles, eliminates swelling, and maintains overall health.
Why don't my legs and thighs lose weight?
But what to do if the problem of how to lose weight in your legs and thighs remains relevant despite following dietary measures?Train.If you like to exercise, try squats, butt raises in a lying position, training in a sitting Turkish position (sit cross-legged, spread your knees until you feel tension in your thighs).
As an alternative to exercise, try walking more.Fast walking is an essential movement for losing weight in the lower body.You can also use compression underwear to reduce body fat.
Conclusion
The key to losing weight in your legs is adjusting your diet and reducing your intake of “bad” fats.Storing digested carbohydrates and proteins requires more energy from the body.Therefore, focus on foods rich in protein and complex carbohydrates.
Metabolism is influenced by many factors, including genetics and age.Here a person is powerless.But movement and nutrition are in his power.If you want to lose weight, it is important not to starve, because in this case the body will begin to accumulate reserves.The basis is regular meals and adherence to the drinking regime.