They say that the appearance that is up to 20 years old is a gift from parents and nature, but after 30 our face and body reflect our lifestyle, bad habits and addictions. In particular, excess weight begins to be actively deposited, moreover, sometimes in very unexpected places. And how to lose weight in your knees, for example? Is this real? Maybe it is limited to exercise? Or will you have to make a combo hit from food and physical education? Let's try to understand the topic and think through tactics.
How to start the process?
All longing for a moment to find the perfect figure must remember that losing weight is pointwise impossible. Regardless of your goal, the process of losing weight involves a whole range of measures. The lion's share of success - 70% - depends on nutrition. But you need to strike at problem areas from all fronts. First of all, you need to review your diet. You will also have to actively engage in sports, take care of the skin. Fat with this approach will go away from all problem areas. In most women, fat is deposited in the lower body, mainly in the hips. Because of this, thick knees will disappear only if the percentage of fat in the body approaches 18%. Accordingly, you need to start losing weight with theoretical data, that is, make a simple calculation of the body mass index (hereinafter BMI). The formula is simple - the weight in kilograms should be divided by the height in meters squared. A result of 18.5 to 25 is considered normal. If the indicator is greater, then the body weight is excessive, and otherwise insufficient.
Let's start with nutrition
If you are thinking about how to lose weight on your knees, you need to radically change your lifestyle, identify your nutritional weaknesses and try to adjust your attitude to them. Alas, sweet and greasy always fall under the ban. In addition, some people do not benefit from cow's milk, fat cheese and meat. And if you need to lose weight quickly, then the food will have to be made as rigid as possible. You can even take advantage of a special diet to dry your body. Athletes mostly resort to it when they need to draw cubes on their stomach and relief muscles. You can eat this way if you need strong motivation. But after the first results, it’s worth switching to a balanced diet and not “gesturing”.
Postulates of proper nutrition
Girls who think how to make beautiful legs need to drink as much water as possible. This is truly life-giving moisture that triggers metabolic processes, including the breakdown of fats. It is also impossible to overdo it, otherwise you can get swelling that even thin female knees will turn into barrels. Stick to the norm of 1.5-2 liters of water daily. The second postulate of proper nutrition is the use of leafy vegetables and herbs. In our diet, they perform the function of a janitor, since plant products cleanse the intestines of toxins and toxins, saturate the body with useful substances and, by the way, regulate appetite, as they contain a lot of fiber. Leafy vegetables have the so-called "negative" calorie content. In essence, this means that the body spends as much energy on the assimilation of vegetables as it receives from them. In the process of digestion, the metabolism is accelerated and the breakdown of fats is faster. Celery, fennel, basil, spinach and leaf lettuce are considered leaders in "negative" calories. To lose weight faster, it is advisable to consume from 100 to 500 grams of greens per day. Of course, this is not for one meal.
The third important factor in nutrition will be the restriction of fatty and fried foods. It is absurd to believe that you can completely deprive yourself of your favorite food and still remain a calm person. If you don’t have the strength and you want some fried eggs, then make it for breakfast, but towards evening, give preference to a salad of fresh vegetables. Main dishes try to cook, stew or bake to minimize fat content.
Try to reduce your salt and sugar intake. It is permissible to consume 15 grams of salt per day, moreover, in pure form - only 5 grams, and everything else is already from cooked food. Excess salt retains water in the body, which is fraught with swelling.
What to add?
So how to lose weight in your knees? You need to eat right, which means healthy and tasty. Do not deprive yourself of something completely, but find the right substitutes. For example, replace fatty mayonnaise with soy sauce. Add fiber to thick drinks and soups. It envelops the walls of the stomach, reduces appetite and prolongs the feeling of satiety. The body does not digest it, and fiber leaves in its pure form. Also do not forget about bran.
Refuse sausages and sausages and replace them with lean protein and other high-grade sources of protein, which include cottage cheese, eggs, cheese, seafood, poultry and beef. Distribute food so that about 100 grams of pure protein per day. This is a building material for our body, so that it is clearly emphasized the effectiveness of sports training.
"Make" legs
How to make beautiful legs? By tireless labor, sweat and blood. In this matter, it is impossible to do without cardio training. Aerobic exercise speeds up metabolism and triggers the fat burning process. The universal combination of cardio and proper nutrition gives astounding results. Without reasonable nutrition, a cardio becomes a time bomb. Indeed, in this case, training only whet your appetite, and you enter into a vicious circle. So for a decent result, you need to allocate three workouts per week for an hour on average. Engaging in less than 40 minutes is pointless, since only after this period the process of fat burning begins.
Point impact
Given that you are interested in how to lose weight in the knees, certain types of cardio are required, where only the legs are involved. This is jogging or high-intensity interval running. It also includes jumping rope, skating and skiing, walking on stairs or a stepper, a bicycle and an ellipse. Excessive workouts quickly tire, but moderate activity is ideal for burning fat. Therefore, good results are achieved during interval training, when a low degree of activity alternates with a high one. But this option can also cause an increase in muscle mass.
Alternate cardio with strength training. It’s important to keep your muscles working and calories burned. Strength training accelerates the metabolism and forces the body to spend energy after exercise. Legs become thin and fit. In addition, strength training is responsible for drawing muscles. If your knees are far from ideal, then you should not do heavy weights. You need to lose weight, not build weight. Do low-weight squats, lunges with dumbbells. Also, helping you to move your legs to the side and back, swings and exercises resembling ballet pas. Do not forget about weights with small weights.
Let's move on to the stretch
The science of how to quickly lose weight on your knees affects all areas of sport. Do not do such a thing without stretching. Stretching and stretching exercises make the muscles extended, and the legs visually thinner and slimmer. Therefore, after the power take five minutes with a stretching stretch. In this case, you will relieve yourself of muscle pain and enhance the effect of training. Stand straight and bend one leg at the knee, pulling the toe back. In the process, tightness of the anterior thigh muscle should be felt. Do a similar exercise for the second leg. Then, kneeling, stretch your leg forward. Hand grab the toe of the second leg and pull it towards you. The following exercise stretches the entire back of the thigh. Stand straight and stretch one leg forward. Bend the second slightly. Stretch your body forward until your hip biceps are tight . Exercises for beautiful knees involve flexion and action through other muscle groups. Remember to stretch your knees before training. To do this, do 30-40 squats. Stand on one leg, slightly bending it at the knee. Try to squat on one leg. Lean with your hands on your knees and make circular movements with your knees. Bend your knees, holding them to you. Now pull your legs to the buttocks, holding on toe.
Choose the right strategy
Is it so difficult to understand how to make legs slim and slim? It’s easy to understand, but it will be very difficult to implement. Weight is very reluctant to leave its homes, and the effectiveness largely depends on the chosen weight loss strategy. What is your type of figure? What is your job? What do you like most about food and what you hate? In some girls, fat mass prevails in the hips, and in others, muscle mass, which may not be visible due to the surface layer of fat. Someone constantly sits at work, and someone moves. As a result, the methodology of losing weight should be different. To determine the type of your hips, grab a fold of skin on your hips. If it is large, then the percentage of fat mass is high, and if it is thin, then you have developed muscles.
So, how to make legs slim and slim, if they have a lot of muscles? Avoid weight training and high-intensity cardio. Prefer jogging, swimming and walking. If the hips are fat, then combine cardio training with power.
Additional guns
In the struggle for excellent legs, not only special exercises for the beautiful knees will help you, but also special creams, massages, cosmetics with a therapeutic effect, and body wraps. The most effective are hot wraps, which also cope with cellulite and sagging skin. Algae wraps, as well as procedures with pepper anti-cellulite cream, work well in tandem with sports. Do not forget to warm your legs. Only in the complex all means will give the perfect effect.