Full legs are a problem for many people. The once slender thighs and calves, which had melted away, cause a feeling of longing and reduce self-esteem especially in women. Sooner or later they ask themselves: “How to lose weight in the legs quickly and effectively?”. But to find the answer, you need to be aware of the reasons that led to the extra pounds.
It can be: a disease, age-related changes or a genetic predisposition. But in most cases, the cause is bad eating habits, excessive craving for sweets and a sedentary lifestyle. Honestly admitting to yourself why weight gaining, it’s much easier to understand how to lose weight in the legs without building muscle.
Complete solution
Separately, diets or exhausting exercises are half measures that can give only momentary results. Most often, after a period of tough self-control, excess fat returns even in large sizes. But you want to understand how to lose weight in your legs forever, so that they remain slim and fit all the time, and not from diet to diet.
First of all, it must be clearly understood that there are no easy solutions. There are no magic pills that remove excess weight overnight. There are no miracle methods that will tell you how to lose weight in your legs quickly and effectively, but at the same time without effort and without changing your lifestyle.
No, there is a long road ahead of those who decide to put their feet in order. Anyone looking for it will be afraid of failures and a new life arrangement, but victories over burdensome habits will help him, and most importantly, a clear and desirable result. How to lose weight in the legs, without pumping up muscles and not exhausting yourself with endless diets? An integrated approach of three elements will help in this:
- acceptance of the goal and faith in it;
- change in eating behavior;
- sufficient and constant physical activity.
goal
There are usually no problems with her. A person can easily imagine how he wants to see himself, the problem raises a practical question: "How to lose weight in the legs and where to find the motivation for this?" The motivation for deciding to start changing is usually the deplorable state of the body and outright dissatisfaction with oneself. The subsequent first victories over bad habits and positive changes in the body will serve as the basis for future motivation.
Eating behavior
There are many diets that will help you lose weight in your legs. How to explain that after some time on the hips again formed layers of fat? It's about bad eating habits. Without changing his eating behavior, a complete person is doomed to perpetual swing: diet - weight gain - diet. Habits - certain patterns of behavior that are embedded in a person and work in specific conditions.
For example, the girl before the upcoming beach season decided to lose weight, went to the gym all winter and spring, sat on an effective diet and achieved excellent results. But she did not defeat the habit of reducing inner anxiety with sweet cakes. Summer passed, autumn came with her bad weather and spleen, the girl began to allow herself sweets, weight returned to winter, and again the question arose of a new diet cycle.
Without a cardinal victory over bad habits, diets usually give only a temporary effect. With each unsuccessful attempt, a person gradually loses confidence and can finally surrender to his obesity and imaginary inability to fight it. To prevent this from happening, you must honestly admit bad eating habits in yourself, not indulge, but fight them.
You can defeat them by willpower and awareness of how much better and more comfortable life will become. It usually takes about three to four weeks to replace the old model of behavior with a new one. It is important not to take on several habits at once, it is enough to work with one or two. Here are the most common bad food habits:
- Food at the computer, TV or on the go.
- Avoiding breakfasts that trigger the natural digestive cycle.
- Inadequate water intake.
- The habit of enduring hunger, the body perceives it as a danger and includes a program for the accumulation of fat.
- Food is a reward. Food is primarily a source of energy, turning it into an encouragement, the coveted prize is very dangerous. Consciousness reacts very painfully, not getting the usual pleasure, a person is in some way likened to Pavlov’s dogs, the acquired reflexes of which are tightly connected with a light bulb.
- The habit of “seizing” emotions: sadness, fear, dissatisfaction.
- Unthinkable overeating during the holidays and at the buffet.
Dietary subtleties
The gradual elimination of malnutrition makes strict diets unnecessary. Losing weight is only a passing result of a new lifestyle, and not the result of a stressful and radical restriction in food during the diet.
How to lose weight in the legs locally? This is asked by many women who are afraid, together with being overweight in their hips, to lose seductive forms or lose weight greatly. Natural local weight loss without physical impact, such as surgery, is very difficult to achieve. The body loses weight almost in proportion.
The main reason for gaining excess weight is simple - the surplus of body calories. In other words, a person receives more energy from food than he spends during the day. Excess is deposited in the form of fat. The more and more often overeating, the more excess weight. But this problem has the same simple solution: we must learn not to overeat, that is, consume the right amount of energy.
Today, there are many methods, tables and online calculators that help calculate the daily energy norm and control calorie intake. But even without them, you can significantly lose weight both in the legs and throughout the body, focusing on wholesome food and eliminating or limiting obviously harmful foods in the diet.
What is?
Must be eaten:
- Fruits, berries, a variety of vegetables.
- Cereals, legumes, cereals in moderation.
- Low-fat fish and meat.
- Sour-milk products and sauerkraut.
- A lot of water. It plays a crucial role in losing weight, eliminating toxins, transporting nutrients and nutrients to tissues.
What to exclude or significantly limit?
Exclude from the diet:
- All kinds of pastries, sweets.
- Fatty foods: smoked and too fatty meats, especially fast food, sausages and semi-finished foods.
- Refined foods and foods high in dyes, odor and taste enhancers.
- Sweet juices and sodas.
- Cereals and pasta with the addition of fatty sauces, butter.
- Purchased mayonnaise, ketchup, sauces.
- Alcohol and instant coffee.
Exercise stress
But just losing weight is not enough. As a rule, without additional physical exercises aimed at maintaining muscle tone, thighs and calves, they become painful thinness and lethargy. Muscles require constant aerobic exercise. And with it in the modern world often have problems.
Work in the office, car, public transport, an irresistible desire to relax in the evenings by the TV or on the Internet - all this leads to a lack of movement. And there is little solution to the question of how to lose weight in the calves of the legs or hips, it requires the development of such healthy habits as exercising in the morning, a small set of exercises, systematic walking or jogging.
Warm up
Often the warm-up is neglected or forgotten about it before running or starting exercises. And completely in vain. It takes very little time, it is enough to stretch the main muscle groups and especially those muscles that the load is directed during exercises, and the benefits of warming up are huge:
- reduced risk of injury;
- the effect of exercise improves;
- elasticity of muscles and ligaments improves;
- metabolism and blood circulation are accelerated;
- a person is mentally tuned to exercise, concentrating on the right muscle groups.
How to lose weight in the legs at home? Universal exercises
Not everyone has the time and desire to go to fitness rooms. In addition, this is an additional cost. But there are a number of exercises that will help maintain the harmony and fit of the legs, without taking a lot of time and effort. No need to do them fanatically, tearing yourself. The main thing is to deal with them constantly, spending for your pleasure 15-20 minutes a day and making exercises an integral part of everyday life.
Lunges. Strengthen the muscles of the thighs and buttocks, beneficial effect on the flexibility of the joints. Fulfillment: legs are slightly wider than shoulders, back is straight, knees are slightly bent, stomach is pulled in. It is necessary to make a wide lunge with one leg so that the knee of the other leg almost touches the floor. Then return to the previous position and repeat the attack with the other leg.
Squats A classic exercise that strengthens all the muscles of the legs. Everyone has known the technique of execution since childhood, but nevertheless you need to avoid common mistakes: do not round your shoulders, do not tear off your heels when squats, and do not stoop your back.
Squat-plie. First of all, it strengthens the internal muscles of the thigh, this exercise is often performed with dumbbells in the hands. Fulfillment: legs are much wider than shoulders, feet are directed to the sides, hands are on the waist or are linked in front of you, the back is straight. It is necessary to make a deep sitting so that the legs are perpendicular to the floor, and the hips are parallel to it, stay in this position for a few seconds, and then rise.
Bike. A universal exercise that not only tightens the muscles of the legs, but also gives a load on the press. You need to lie on a training mat, raise your legs at an angle or perpendicular to the body and begin to turn speculative pedals.
Jump rope. Jumping with her is a great way to quickly give the body a cardiac load. Especially this exercise will appeal to those who are looking for a way to lose weight in their calves. In addition to calves, the rope gives a load to all the muscles of the legs, abs, arms, and also increases endurance, coordination, metabolism.
Running and walking
Very effective for weight loss and maintaining legs in excellent condition, jogging and systematic walking. Morning runs not only help to lose weight quickly, but also fill the runner with energy for a day. You need very little to run: desire, sports shoes and a place for jogging.
However, not everyone loves jogging. Someone is shy, someone really does not succeed, someone simply has nowhere. It is better for such people to engage in systematic walking, its advantages are obvious: it does not require special clothes and shoes; can be combined with walks with friends, children or with a trip to the shops; weather independent like running; when walking, you can slowly enjoy conversation and landscapes, without straining and not watching your breath. But at the same time, it helps to lose weight, improves immunity, health and muscle tone.