How to lose weight in the legs: the instruction for the application at home

Every woman who wants to be thin and beautiful, think about how to lose weight, if there is extra pounds. In this case, as practice shows, the feet are one of the problem areas and lose weight in last place.

It is, therefore, in the scope of this publication we offer to illuminate this question in several aspects — how to lose weight in the legs.

legs slimming

How to lose weight in your legs and thighs with changes of diet and feeding

Once again note that there is a plan of this type of power, which would be a point acted a certain area of the body, in our case – of-foot. So it was and shall be, for conversion into standard specific phase of your body, are the most effective training, that is, the loads the physical, selected individually, taking into account the state of the body. However, this does not exclude the selection of auxiliary diet.

Therefore, if you are interested in losing weight in the legs, it is best to stop the your attention to the diet, as well the same time with appropriate exercises for the legs and thighs. Are those diet that offers a sufficient supply of protein (protein).

It will help you a long time to have enough and don't reach a sweet, and will also compensate for the consumption of proteins in the context of the training process, allowing effectively to form the muscles.

It is worth mentioning that, even with the effectiveness and the duty effect of a diet rich in protein with a low content of carbohydrates, attenuante still face the shortage of energy, so, increasingly, you can hear the transition to the call diet BOOCH (that is, protein, carbohydrates striping). It represents a power plan, in which are stored all the pros of protein food, coupled with enough the arrival of a "slow" carbohydrates!

Therefore, the main task when the goal of losing weight in the legs is a balanced diet, in which you will track the entry of essential nutrients.

A sample diet # 1:

Morning Lunch Night
200 grams yogurt + apple + coffee without sugar. Steam chicken meat + a slice of cheese. 1 banana + vegetables in the steam.

Here are some tips and suggestions, aiming at the selection of products to compose the diet. In the first place, we must resolutely to give up such titles as:

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

In the end, you will look more full. That is why in the diets of a lot of attention to the control of consumed salt, so what about nuts and popcorn have to forget.

Talking about diets and organization of food for weight loss legs impossible not to remember laborum. Consultants for weight loss of the united states recommend to take, as a general rule: if you feel attracted by laborum should do 20 crunches, which unnerved the types of desire with the vector.

A sample diet # 2:

Morning Lunch Night
Scrambled eggs + a slice of rye bread + 200 grams of salad + green tea with lemon. Not greasy in the spotlight Non-greasy fish/meat, cooked in steam + boiled vegetables + tea without sugar.

Therefore, you should choose a diet that would be complemented with your level of physical activity. It is recommended to consult a doctor, to not harm your body, and in the search for the harmony of the feet to not undermine the health.

The role of water for slimming legs

All the experts-in-1 the voice said that when the diet, committed and lose weight of the feet, and of the whole body, in general, should be consumed in day, for at least 2 liters of water. However, the amount of liquid can be a little different. Let's get into the question in detail.

Nutritionists derived from the following formula: 1 liter of water, consumed 30 pounds of pure weight of a person. That is, if you weigh 60 kilos, therefore, to drink in the day, you have the 2 litres.

However, if you have excess weight, the council is no longer relevant. Just Imagine, if you weigh 100 kg, which means in the day you have to drink 4 litres, which is problematic. That is why it is worth looking at the recent studies in this direction, and they say that the volume of water should correspond to the number of eaten calories.

Counting calories: imagine that one day you eat the order of 1200 kcal, then, the volume of water should not be below this value with the additive in 0.5 liters.

Certainly, water is very important in weight loss (feet, inclusive), as well as:

  1. She, effectively, displays the body of all the "things" in the form of decomposition products of fat/protein/carbs.
  2. Water is indispensable in the context of biochemical processes of recycling of fat.
  3. Through the water, restoring the firmness and elasticity of the skin.
  4. Essentially, it speeds up the metabolism.

To the weight loss process was the most effective, you should know some rules of reception of the water:

water and weight loss
  1. Make it a habit every morning to drink by the glass of warm water. So you will forget about constipation.
  2. Want a snack? The help will come again to water.
  3. Before each intake of the food, 20 minutes before, drink your cup of moisture is life-giving.
  4. Do not forget to drink during the training, because, when the exercise raises the body temperature, and the water eliminates the toxins.
  5. Drink more – best up to 6 o'clock in the afternoon, and then – only the request, for there was no edema.

Make sure you check the list of errors that are most often found attenuante:

  1. In any case, do not take food in the water, because with such a "situation," the fat accumulates in your body.
  2. Just before a meal is best not to drink water, since that can as easily disturb the processes of digestion, because you dilute the gastric juice, washing useful enzymes. In the end, the food is not digested fully.

Therefore, if you are striving to lose weight, so drinking water is required. Make sure to contact the team, if you have a disease of the urinary system, or there is pathology in vascular.

How to lose weight in your legs quickly and effectively: exercises

The diet is well of course, but, as has already been observed, without physical activity, it is not possible to get quick and notable results. That is why we present you a list of exercises that are good that you can do at any time, regardless of time of day, given the graph of the routine of the day.

Important note: initially, each exercise do 10 times (3 of the approach). If you is too complicated, or you are suffering from obesity, can be 1 approach.

  1. No. 1: you should lie down on the floor, placing the hands relaxed along the body, and put feet on width of shoulders. Begin to extend the legs to the inside, then, respectively, to the exterior with pressed to the ground jumps.
  2. No. 2: the good old "bike".
  3. Number 3: the exercise of a pair of scissors, effectively, to the leg slimming. Here, it is important to observe the angle of elevation of 45 degrees.
  4. No. 4: go to the floor and turn the feet with each other and with the hands rest on the surface of the ground. Raise the legs to the maximum high to the chest, flexing them. Straightening occurs without touching the ground.
  5. # 5: the attacker. Arise ye, and keep your feet shoulder-width apart. Step on to the front right, leaving the other leg in place. Crouch, listening from the body, transfer the weight to the right leg, squatting to a maximum low, and then slowly stand up. Replace the leg.
  6. Number 6: the squat also does not is less relevant. And be ye lift up, keep up with feet together and squat by 1 the approach to 10 times. Not in a hurry, just find your rhythm with the maximum of feeling of burden.
  7. # 7: sit in the chair face-on your back, keep your back flat and your legs unbent. Separate them so high, as only you can, then landing on the ground.
  8. Number 8: the exercise is called the "nogohod". To perform it sit on the floor, stretch the legs (which should be in a straight line), place your hands on your breast, if you wish, cross, and begin to move forward through the power of the buttocks. In parallel, you will feel the tension of the back/press to a greater or lesser degree. Then we go to the back.
exercises

How to lose weight in your thighs and calves feet: exercises

No one questions that the most problematic area is, of course, the thighs and calves, it is logical that it is for them there are special exercises. We offer you 2 simple and effective option. To perform them, you can, as in the previous paragraph, at any time convenient to you.

Exercise for slimming the hip:

  • This exercise is important for strengthening the inner part of the thighs. Let's go in the back, with the hands crossed over one of the sides. We begin to lift the legs, followed by a 90-degree angle in relation to the back, then start all over again them in her lap. The following block – dilution and mixing of the knees with the base of the jumps, which are held together.

Exercise for slimming rbis:

  • If you are unhappy with the state of their calves, do you think that they look like sausages, it is difficult to tighten the shoes, simply, regularly, do this exercise. All you need to do – it ... wall. The most common, which exists in any house. Become close to her, and pick up something heavy (if you do not have obesity). Very slowly climb into the socks, then lower yourself. In the ascent as in the descent you should leave about 10 seconds. You should repeat the lifts until the burning sensation in your lap is not felt. The effect becomes apparent not immediately, but it's worth it, believe me!

How to lose weight in your legs, not pumping the muscles with the help of massage

Yes, the most enjoyable part of the process of weight loss feet, is certainly, take care of yourself and your body. If you make them regularly, not only improves the condition of the skin, it becomes and pleasant to the touch contact and elastic.

Massage and scrub – is an indispensable aid to improve the circulation of blood and lymph, they to rid the area of the body from parts of dead skin, open the pores, allow the legs to take care to the maximum efficiently.

massage

It's good to know:

  1. Optional visit expensive beauty treatments. Thus, in the home, it is perfectly possible to hot soul, with contrast, including. Everything is very easy: to send a jet of water with circular movements on the feet in the direction from the ankles to the police.
  2. Also home to practice dry "percutientium", rubbing the skin of the feet.

It is proven that the vacuum massage or any other type of well help in the fight against excess weight and cellulite, but do not forget that, in the case of under-treated for fractures, sprains, problems with the skin, varicose expansion of veins, the presence of "stars", it is best to consult a specialist so as not to aggravate the situation.

What to do to lose leg weight for the week?

It is necessary to understand that weight loss is not fast process, presenting a complex of activities to the competent to the correction of the shape. Therefore, the issue of slimming in the legs for a week rather ambiguous. Of course, any kind of results you can achieve, but overall, they will not, and it is worth to take as a given.

Here are some rules:

  1. Still keep the rule of diet, we have formed a competent menu, refusing to only foods rich in starch and fat, one can take based on one of the diets, presented in our article just above.
  2. Take care of the regularity of the exercises, which include special exercises, which have also been proposed in the range of products.
  3. Make your friends rope and cycling. It would be good if this list will be included massage and other relicto of the procedure.

At least, this week you train your body to the correct voltage supply and loads of physical nature, while the minor, the results become an additional incentive.

So, if you want to lose weight in your legs quickly and effectively, you must form a new diet, as well as the regular practice of physical activity, acting on the story "the dot"!