The need to lose weight in the legs and get rid of a few extra centimeters in the volume of the hips requires a consistent and planned “military campaign”. It is necessary to attack all fronts, starting with a revision of the diet and ending with intensive cosmetic procedures. And don’t forget about guerrilla actions – for example, special corrective clothing allows you to get rid of a couple of sizes at first visually, and over time, in reality.
How to lose weight in the legs and improve nutrition
If the arrival of the warm season found you not in the best shape and whispered the question “how to lose weight in the legs”, it would be wise to start by reorganizing your diet. Nutrition experts are sure that it takes a person only three weeks to acquire a healthy eating habit (or get rid of a bad one)! Therefore, the sooner you start, the sooner you will get the hang of it.
If the main goal of your diet is to lose weight in your legs, it makes sense to focus on two things
- burning subcutaneous fat and fighting cellulite;
- strengthening and tightening of muscles.
Of course, any nutrition plan will not act on a specific part of the body.
Physical activity will act as a “guide” in a situation where you need to put in order a specific area first of all. In an effort to lose weight in the legs, it is important to focus on a diet that is well combined with regular physical activity, in this case, with exercises for losing weight in the legs. This is almost any diet with a sufficient intake of protein-protein, firstly, satiates for a long time and helps fight cravings for sweets, and secondly, compensates for the consumption of protein in the muscles during exercise and allows you to form new muscle.
However, for all its effectiveness and long-lasting effect, a protein diet low in carbohydrate foods can make you face a lack of energy for training. A protein-carbohydrate alternation diet, a nutritional plan that allows you to enjoy the benefits of protein foods with a sufficient intake of healthy “slow” carbohydrates, is gaining popularity when you need to lose weight in your legs through normalized nutrition and regular fitness. Studies have shown that carbophobia (fear of carbohydrate foods), despite its undoubted weight loss effect, carries great health risks associated with metabolic disorders and a lack of nutritional resources for the brain and nervous system. Therefore, a balanced diet with control of essential nutrients will be the most competent choice when solving the problem of how to lose weight in the legs.
The anti-cellulite diet, taken as a basis, will help you choose foods with a special effect if you need to lose weight in the legs.
After figuring out which foods will bring the most benefits, you should resolutely refuse to eat:
- sweets and pastries
- any refined products (oil, sugar, cereals)
- fast food and other sources of hydrogenated fats and “fast” calories
Semi-finished products are generously stuffed with salty additives that enhance the taste and cause fluid retention in the body, which means they visually make us look fuller. Paying attention to the amount of salt you consume is an integral part of a leg-slimming diet, so spicy nuts and popcorn are also off-limits as snacks.
By the way, about snacks. American nutritional consultants in their advice on “How to lose weight in the legs” recommend the following: as soon as you get up to look for some kind of snack (or think about it and are about to reach out), do twenty squats. This will either discourage you from eating a harmful product altogether or at least reduce the damage from eating it.
How to lose weight in the legs: 6 additional tricks
- Swim and walk
If you want to lose weight in your legs, swimming in the pool and regular walking will be a pleasant and really useful physical accompaniment to this process. Both types of activity provide a joyful and easy load, while naturally stimulating the muscles of the legs. Even if you are just lying on the water, your muscles are working! And walking part of your usual daily route in good weather is a pleasure. Both swimming and walking are classified as aerobic exercise, during which the body receives energy from oxygen: glucose is oxidized, fat is burned faster, mood improves, and the effect of regular training at home and in the gym increases many times over.
- Drink water, mate, and puer properly
Often, excess weight concentrated in the hips and legs in women “responds” with cellulite. Unfortunately, fatty nodules themselves are characteristic of female physiology and it is not so easy to get rid of them, but you can reduce the external manifestations of cellulite with the help of various means. Among them is a proper drinking regimen. Dehydration of tissues leads to the fact that the “orange peel” becomes more noticeable, but water retained in the cells also does not add beauty. To lose weight in the legs, sometimes it is enough to adjust the rate and method of fluid intake: drink at least 1.5 liters of pure still water per day, preferably in small portions (20-30 ml several times an hour). Ethnic teas will be a good help: Paraguayan mates and Chinese pu-erh have proven to be reliable helpers in losing weight. These drinks, when brewed properly, not only help control a raging appetite but also improve lymph flow and fat breakdown.
- Wear shapewear
Modern shapewear “tightening” tights and pantaloons are a powerful secret weapon! They will help you look slimmer when you have just started trying to lose weight in your legs. Corrective underwear not only shapes the silhouette, creating a beautiful and more toned line of hips, knees, and ankles but also has an anti-varicose effect, fighting the effects of a sedentary lifestyle.
- Try self-tanning
Self-tanning not only gives the effect of a “sun kiss” but also allows you to visually lose weight in the legs. However, be careful and cautious – applying a product that “colors” the skin requires a certain skill and dexterity. For beginners, it will be most convenient to use tinted wipes. Shoes that are close in color to the natural tone of tanned skin will help enhance the effect, making your legs look slimmer and longer. Didn’t work out with self-tanner? Combine shoes and tights.
- Learn about dry foot brushing
Many people are familiar with the toning and rejuvenating effect of facial brushing, but it may come as a surprise to learn how to use the same method to answer the question of how to lose weight in the legs. For dry foot brushing, it is enough to have 10 minutes of free time, a brush with fairly stiff natural bristles or, conversely, soft plastic bristles, and, of course, access to your feet. If these conditions are met, you will be able to perform a brushing session (vigorous circular brushing) even at work. Brushing helps not only to get rid of dead skin particles but also provides lymphatic drainage and anti-cellulite effects, as well as improves skin elasticity.
- Work while standing
A sedentary lifestyle and, most importantly, work (which is often the life of a modern woman), as you know, are not the best for both your figure and your mood. Many hours of “sitting” in a sedentary position block blood flow and lymphatic drainage, and also leads to muscle weakening. Muscle sluggishness affects the overall functionality of tissue support – becoming less elastic, they indulge not only in the growth of the fat layer but also in the association of adipocyte cells into cellulite tubercles. However, if you simply change your posture and body position at least once an hour, the situation will change for the better. Doing part of your office work while standing will keep your muscles working and help you lose weight in your legs. By the way, for those who work in an office but are ready to be creative with their working conditions, one of the gadgets that are becoming increasingly popular for losing weight is a variable-height desk.