How to quickly lose weight in the calves. How to lose weight in calves: a set of effective physical exercises

Hello, my dear kachatas and, especially, phytonies! Friday is Women's Day, on which we go to the bathhouse and dedicate our notes to “narrow” issues of body shaping. And today on the agenda is a topic that is relevant for many young ladies, namely: how to lose weight in calves? After reading, each of you will definitely know how to make her legs more slender and her calves less prominent. We will look at the causes of large shins, get acquainted with the issues of anatomy and, most importantly, analyze a specific training program aimed directly at solving the problem that concerns us so much.

So, ladies, take your seats and make ears on top :).

How to lose weight in calves? FAQ questions and answers

Well, first I would like to remind you that this is already the second note in which we analyze the “narrow” female curvy issues and bring our loved ones into tasty forms. The first creation under the title is waiting, when will you do him the favor of being read, so we do not hesitate and, if the topic is relevant, we study and apply knowledge in practice. We go further and today we will deal with the female bottom, and not the buttocks. (how to pump them up and so all the sites murmur), and a more specific muscle group - calf or, in common people, shins.

In general, it is worth saying that the question “how to lose weight in calves?” is one of the most popular, at least among readers, because he (the question) quite often came from young ladies who very persistently demanded recommendations regarding his solution. In general, the problem of large calves is relevant mainly for the fair sex. Moreover, it is not at all necessary that the problem occurs only in the ladies in the body, no, thin and sonorous are also subject to this “misfortune”.

For example, in the past you were engaged in dancing or another sport in which your legs worked actively, and now that the hobby has passed and the general forms have swelled up, the infection calves have remained in their place - large and voluminous. And it turns out that you are all so thin and airy, and your shins are like those of the male representatives. Many young ladies have complexes about this and cannot afford to open their legs - wear short shorts or dresses. In general, sadness and sadness :) and in this article we will try to clearly and clearly state the plan for dealing with large calves.

So let's go.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Why do I have big calves? Main reasons.

Everyone knows that girls lose in bones and muscles to men, but there is one muscle group, in which they often “do” our brother, and these are the muscles of the lower leg and the girth of the ankle. It is the bottom of the legs in women that often has the same, or even larger, girths as in men. Therefore, it is not surprising that the ladies want to make their calves thinner.

In this note, by large calves, we will understand the following:

Of course, each case is individual, but in general, we will get rid of large calves. So evaluate yourself from behind again (and not just on my own) and definitely decide if your shins fit into the category: large, dense, bottles.

As for the main causes of thick calf muscles, these include:

No. 1. Genetics

One of the biggest reasons for big calves is your parents. Look at their legs/shins (especially in the female line) and rate yours. If your loved ones have massive shins, then most likely you will eventually have the same ones. And the question of how to lose weight in calves may also be relevant for you. The good news is that genetics can be combated by making adjustments to your original anatomy. For example, if you have a short Achilles tendon, then your calves will look larger (the muscle is longer). If you have a long Achilles tendon (muscle is shorter) this allows the calf muscles to “sit high”, which makes the lower leg look smaller and thinner. Compare two different types of lower leg (With different type Achilles tendon).

It is not possible to lengthen the tendons (it's genetic) However, certain movements/exercises that increase calves can be avoided.

No. 2. Sports / Exercise

Certain sports/physical activities (e.g. football, ballet, stair climbing, running on an incline track) in which there is a constant load, incl. on the front arch of the foot, can lead to a build-up of the calf muscles.

No. 3. Adipose tissue

Calves are problem areas. This means that a girl can have a chiseled figure, but the calf muscles are her "Achilles" heel, i.e. a place of accumulation of fat, which leaves from there in the very last place. Few people know, but the habitat of fat is not only the subcutaneous space, but also intramuscular. However, local fat does not go away, and the general strategy for losing weight in calves is total weight loss. Moreover, it is possible that you can significantly lose weight everywhere, but the calves will lose a minimal percentage of fatty tissue.

Note:

Muscular resection - removal of the intramuscular (deep) layer of fat. Liposuction is the removal of subcutaneous fat.

No. 4. Run

Sprint - running at speed, contributes to the increase in the volume of the calf muscles. Therefore, if you decide to lose weight, and you were told that sprinting - perfect way to do this, then do not be surprised that at the end you will get extremely dubious results in losing weight, but quite obvious in increasing calves.

As for jogging, here an increase in the volume of the lower leg can be obtained only in the long term with frequent (4-5 once a week) jogging (up to 60 minutes). Therefore, by moderating our run, we can influence the lower volumes.

No. 5. heels

What girl doesn't like to wear heels? However, few of the young ladies know that their constant wearing (at least 5 days per week) leads to excessive load / overload on the calves and some increase in their volume. Another, more obvious negative factor in relation to heels is the shortening of the Achilles tendon, and the more overweight a lady has, the more stress her tendon experiences.

Now let's delve into the theory and talk about ...

Calves: questions of anatomy

To deal with the deflating of your calves, we first need to figure out what they are in the organizational plan. Many people think that lower leg \u003d calf, in fact, the muscles of the lower leg consist of 2nd large muscles:

soleus (soleus) - originates from the fibula and tibia and lies under the calf, pushing the latter to the surface;
gastrocnemius (gastrocnemius) - originates from the femur and has 2 heads - medial (medial head) and lateral (lateral head).

These two muscles work together to flex the leg.

In collapsible form, the anatomical atlas of the calf muscles looks like this (clickable).

Note:
The ideal size (girth) of the calf should correspond to the girth of the biceps of the arm.

Concerning muscle fibers, then in the bulk of people, in the gastrocnemius and soleus, slow-twitch fibers predominate (55 And 70% respectively). However, there is a certain percentage of people whose calf muscles are 60% from fast twitch fibers.

In the spirit of the note, we are also interested in questions of “internal” anatomy, i.e. what happens inside the calf muscles when performing a particular movement / exercise.

And the following happens.

In other words, when performing exercises on the muscles of the lower leg, there is an increase in pressure in the veins of the leg. (before 300 mmHg) and pumping blood / pumping (and) calves. As a result, after a high-quality load, the athlete feels the filling of the target region with blood, as well as swelling and breaking (burning) of the calf muscles.

Actually, we figured out the theory and now go directly to ...

How to lose weight in calves: the practical side of the issue

One of the most difficult cases of correction of calves in relation to a decrease in their volume is the situation when we have developed (all 3 ) calf muscle heads and excess fat (subcutaneous/intramuscular).

In the context of this "disgrace" is such a picture.

It is quite obvious that weight loss in calves is a process of reducing the percentage of fatty tissue in the whole body and focusing on training the muscles of the lower leg - calf and soleus.

I think many young ladies have a question on their lips: is it possible that by training calves, I won’t make them even more? Maybe just don't touch them? In fact, your calves will not decrease by themselves, even if you score on them and do not train for six months / a year, the result in reducing their volume will not satisfy you. Those. the only way to get smaller calves is to give them the right load/exercises and intersperse that with some kind of cardio.

We will deal with the disclosure of the last two questions further and begin with ...

No. 1. Cardio

The rule of thumb for aerobic activity for calf reduction is to use no resistance and high ( 35-45 minutes) duration of one session. Translated into understandable language, this means that you should not use:

sloped treadmill;
hill running;
sprint;
stepper;
walking on a changing ladder-simulator;
resistance bike.

It is this kind of cardio that will have a volume effect on your calves, i.e. using it, you will reduce the percentage of fatty tissue in the whole body, but the calves will become more dense / muscular.

Note:
If you want to reduce your shins, then you should avoid (or minimize) sitting in a cross-legged position, because this position leads to pinching of the large popliteal artery and disruption of blood circulation, in the limit to the formation of meshes / stars and varicose veins veins. Standing in one position for a long time also reduces blood circulation to the calves, which can cause toxins to build up in the muscles in the lower legs.

The main types of cardio that can be used to lose calves include:

walking with a constant change of pace on a flat treadmill;
running on long distances(before 50 minutes 3 once a week);
low jumping rope;
elliptical trainer;
exercise bike without resistance;
burpee;
climbing feet to hands;
swimming.

A visual version of what has been voiced is such a picture.

No. 2. Training program

Well, for dessert, we have two highlights of the program :), i.e. special PTs, which are aimed at reducing the calves and arranging the bottom of the legs.

Gym workout options:

quantity per week 2 ;
intensity - moderate / normal;
rest time m / y approaches - 60 seconds;
cardio - walking with a constant change of pace on a flat treadmill immediately after training before 40 minutes;

Home workout options:

quantity per week 3 ;
intensity - high;
rest time m / y approaches - 30-40 seconds;
the number of approaches / repetitions - given;
cardio - jogging for a long distance immediately after training before 40 minutes;
stretching the calf muscles after each approach.

The program itself and the atlas of exercises represent the following picture.

Here are two motley programs with which you will decide how to lose weight in calves. With the main part finished, let's move on to ...

Afterword

Today we answered the question - how to lose weight in calves. I am sure that after mastering and applying the information in practice, you will have one problem area less. Don't believe? And you try, and the results will not be long in coming!

Good luck, my beauties :) and see you soon!

PS: And how is it with your caviar?

With respect and gratitude, Dmitry Protasov.

Most often, it is believed that it is most easy to adjust the volume of the hips or tighten the press, but reducing the calves is quite difficult, and in some cases impossible. But it's not. Do not trust diets that promise local weight loss directed to any one specific zone. There is no menu, adhering to which you can, for example, lose weight in the buttocks, while leaving the chest and stomach unchanged. That is why the diet for thin calves is a myth. To get rid of excess fat an integrated approach is needed.

In nutrition, try to limit the consumption of sweet, fatty, salty foods. Exclude convenience foods, fast food and carbonated drinks from the menu. Try to avoid alcohol. Eat dinner no later than 3 hours before bedtime and don't let yourself go hungry. Be sure to drink plenty of fluids throughout the day. At the same time, to eliminate the problem of too voluminous calves, the main emphasis should be on exercises that contribute to training and tightening the calf muscles.

Exercises to give beautiful outlines of the calves

First exercise. Starting position: stand straight so that the toes are on a hill and the heels are on weight. To do this, you can stand on the threshold or a thick book or some piece of wood. Keeping your heels in the air, slowly lower them to the floor, then return to the starting position. Repeat the exercise 20 to 30 times.

In order to see the result, you need to exercise regularly.

Second exercise. To get rid of excess fat, cardio is necessary. Jumping in place or jumping rope will do a great job with this problem, besides, they will tighten the calf muscles.

Third exercise. Step is very useful for reducing the volume of full calves. Put a step platform or a small stool in front of you and walk. First put your right foot up, then your left. Get down right foot, put next to the left. Continue up to 30 steps on each leg.

Classes on simulators in this case are contraindicated. Indeed, at the same time, the muscles will begin to grow, and the volume of the calves will become even larger.

Don't forget to stretch. This will help the muscles to relax and give them beautiful smooth outlines. Springy lunges, as well as a crease, are perfect for stretching the calves.

Yoga or Pilates classes are also a great find for those who want to reduce their calves. You can work out in the gym with an instructor or at home with video exercises or photos depicting correct execution exercises.

Everyone wants to have slender legs, but it is impossible to lose weight in only one part of the body. It is necessary to train the whole body, giving Special attention problem areas. Without a balanced diet, all efforts will be in vain, so it's best to start by developing a competent menu.

You should not radically change your eating behavior - the body will react to this with stress and it will be difficult to set it up to reduce volumes. By smoothly changing the diet and diet, losing weight in calves will be much easier.

Basic principles proper nutrition:

We eat every 3 hours. 5-6 meals per day. This is necessary to improve metabolism and speedy burning of accumulated fat.
We use carbohydrates only before lunch - in the afternoon, the metabolism slows down and all the extra calories are deposited on the figure with unnecessary centimeters.
Prioritize foods rich in protein and fiber. The former are necessary for muscles, the latter help burn fat.
We drink water. It is necessary to drink 2 liters of purified water without gas per day to normalize the metabolic process in the body.
Eliminate or limit salt intake as much as possible. It retains excess fluid in the body, contributing to swelling and preventing weight loss.

It is quite difficult to lose weight in the calves of the legs. Volume reduction muscle tissue happens gradually. For this, it is important to healthy lifestyle life, adhere to proper nutrition, pay special attention to physical activity: do a special set of exercises, run, swim.

What to do to quickly lose weight calves?

First you need to figure out why your legs are no longer slender:

Heredity. Unfortunately, we inherit the shape and volume of calves from relatives. It is useless to fight this, but it is quite possible to correct it to the maximum;
Against the background of general obesity. Here an integrated approach is needed. A number of measures are needed to reduce weight in general;
Puffiness. To solve this problem, it is enough to eliminate salt from the diet.

How to lose weight in the calves in a short period at home:

Pay attention to your diet, follow a diet for weight loss.
Do a specialized set of exercises daily.
Run, walk, swim.
Do self-massage, body wraps.
Choose shoes with a flat sole or a stable heel 3-4 cm.

Exercises

How to lose weight in the calves of the legs at home? The main thing here is not to overdo it and do no harm. It is important not to pump up the muscles, so they will become even larger, but gradually stretch them. To achieve the desired result - to lose weight in calves, you should perform a set of certain exercises daily.

Exercises to reduce calves:

While standing, lunge with your left foot and stand like this for 15-20 seconds. Change leg.
Sit on the floor. We pull the socks towards ourselves, with our fingers we reach the toes. Feeling the maximum tension - linger for 5-7 seconds.
Get on all fours, then straighten your knees and lift your torso. All movements should be as smooth as possible. Stay in this position for a few seconds.
Sit on a chair, pressing against the back. Raise the left leg and do 6 rotational movements clockwise with maximum amplitude. We repeat the exercise in the opposite direction. We return to the starting position. We repeat the exercise with the right leg.

Each exercise of the complex must be performed 20 times in 4 sets.

How to lose weight in calves:

Self-massage. Oil your feet massage cream or oil. With your thumbs, move from heel to knee, with slight pressure. Perform for 10-15 minutes, 2 times a week.
Diet food for weight loss. Limit your intake of fried, fatty, smoked, pickled, salty, sweet foods.
Daily correct physical exercise: exercise, walking and running long distances.

How to lose weight in calves and ankles?

To give the calves and ankles of the legs graceful forms, you will have to try. Here are a few basic recommendations, following which you will be able to quickly lose weight in the calves of the legs:

The first thing you have to give up is high-heeled shoes. Here, the "hairpins" act as a simulator for pumping muscles. Replace them with a stable 3-4 cm heel, or even switch to flat shoes;
To reduce volumes, it is necessary to repeat one exercise the maximum number of times with a minimum load. Otherwise, the muscles will only grow;
If possible, go to the pool. Swimming will help you lose weight in general;
Give preference to Pilates or yoga. These are sets of stretching exercises. They will help stretch and lengthen the large calf muscles, even if you are a beginner and work out at home .;
And, of course, food. Without this, it is impossible to lose weight! Control your daily calorie intake healthy eating.

How to run correctly?

Perhaps running is the most powerful tool in the fight against full legs. It allows not only to reduce the overall volume of the body, but also to increase endurance. Before starting training, choose the right clothes: preferably things made from natural materials. Equally important is the choice of shoes, you should give preference to running shoes with cushioning.

How to run to lose weight calves? If you remember the marathon runners, you can pay attention to their lean, slender calves and thin legs, unlike sprinters. Based on this, it is necessary to run long distances, while maintaining slow pace. At the same time, it is important to run in a straight line, and not uphill, otherwise, the calves of the legs will not lose weight, but will pump up, becoming larger in volume. If daily jogging becomes a habit, then after a short period of time you will be able to boast of thinner, slender calves.

Even girls who are difficult to suspect of abusing donuts experience dissatisfaction with their own calves. Against the background of the rest of the muscles of the female body, the calf and soleus muscles that form the lower leg look too developed. In the old days, full caviar was considered an important component of attractiveness, but modern women it's not very comforting. Many want to "dry" them.

What determines the completeness of this area? Sometimes the shins look voluminous due to, but this is not often observed. There is little subcutaneous fat on the shins: all adipose tissue is concentrated in the intermuscular space, and it is very difficult to “expel” it from there. Making only calves lose weight is an almost impossible task. But to smooth out cellulite and adjust the silhouette is quite real.

The fullness of the calves is often explained by anatomical features. In strong girls of small stature, the shins visually appear more voluminous than in tall ones. There is a way out of this situation: in order for the calves to look not too powerful, it is necessary to pump up upper part body: back shoulder girdle, press. The figure will look harmonious.

Attention! Often, fullness is confused with puffiness. It can occur due to cellulite, varicose veins, heart failure. Therefore, noticeable swelling of the legs first of all requires a medical examination.

An increase in calf volume is facilitated by the constant wearing of shoes with heels. Problems are added by tight trousers and the habit of sitting cross-legged. Losing weight is unthinkable without self-control: in order to succeed, you will have to constantly remind yourself what you can and cannot do.

The best results are obtained by a combination of various weight loss methods:

through aerobic exercise;
due to regular stretching;
through diet;
by creating a harmonious figure.

The calf slimming diet is not unique. To adjust the volume of the legs, it is necessary to follow the long-known principles of healthy eating. The process of losing weight will be long and consistent: at first, the extra centimeters will leave the abdomen, sides and hips, and only after that it will be the turn of the calves.

Attention! Low-calorie and mono-diets do not give lasting results. The most reasonable choice is a balanced diet and consumption of slightly fewer calories compared to those expended.

Give up foods that lead to obesity and retain water in the body. These include pickles, smoked snacks, sweets, fried foods, canned food, carbonated drinks, fast food, snacks, and alcohol.

Cut down on butter, high-fat dairy, white bread, and low-quality pasta. Do not smoke: because of this, blood circulation is disturbed.

For breakfast, eat cereals rich in "slow" carbohydrates, for lunch, pay attention to proteins (meat, fish, chicken, seafood), which are necessary for building muscles, and vegetables, which help the body absorb proteins.

Eat dinner no later than 3 hours before bedtime. At the last meal, do not load the stomach. Snack on healthy foods (light yogurt, whole grain bread) throughout the day.

Do not forget about "water discipline". Often the calves look full due to swelling. To get rid of those, women reduce their water intake and begin to get involved in diuretics. But moisture is necessary for weight loss: it helps the body remove toxins. Therefore, you should drink a lot and often.

Massage and cosmetics

If the fullness of the calves is due to the presence of cellulite or swelling, cosmetics and massage will come in handy. Use homemade and fat burning creams regularly.

While showering, use scrubs that destroy the "orange peel". Creams and oils (warming, anti-cellulite) should be applied after washing, in the evening or twice a day. Good results gives the use of such funds immediately after training.

Massage is done after exercise and soul. Hand and can self-massage have proven themselves well. Both are performed in the direction from the foot to the knee. Massages not only stimulate the metabolism in the subcutaneous tissue, but also contribute to muscle recovery and skin elasticity. With fatigue and swelling better than a massage and a contrast shower has not yet been invented.

How to lose weight in the legs with exercise

Among those who lose weight, there is a prejudice against strength training, but in reality they are a quick and reliable way to reduce calves. It is important that the exercises are moderate.

On a note! sprint run, which is often recommended to lovers to “dry” their shins, is useless for this purpose.

The load is not aerobic and therefore contributes not to weight loss, but to muscle building. The same goes for running uphill with dumbbells in your hands or riding an exercise bike with high resistance.

But you can “pump” the calves only if you force them to work regularly in heavy weights and according to a special mass-gaining training program. Such a load goes beyond fitness and is normal for amateur athletes. Girls who just want to get rid of excess weight are unlikely to spend so much time in the gym.

In order for the calves to lose weight, and not increase, two conditions must be observed:

train without weights and the use of simulators;
give preference to low-intensity exercises.

Special complex for calves

And calves, don't ignore cardio:

jogging for 40-60 minutes several times a week;
jumping rope (5 minutes each);
alternate lifting on toes (stand straight, put your feet wider than your shoulders, bend your knees and turn your socks outward. Rise on the right, then on the left toe), 4-5 sets of 20 times on each leg;
burpee (squat - push-ups - jumping up), several approaches;
heel raises (stand with your back to the wall and rise on your heels), 4-5 sets of 20-25 times;
calf raises from a standing position (squeezing your hips, slowly stand on tiptoe and slowly lower. For greater effect, perform the exercise while standing on a thick book so that your heels slightly “fall through” when lowering), 5 sets of 25 times.
semi-squats (put your feet wider than your shoulders, spread your socks and stand on your tiptoes. Hold on for 10-15 seconds. Gradually increase this time). Repeat several times.

Not a lot. Precede and finish any workout with a fifteen-minute stretch.

Can stretching exercises help?

At first glance, there is no connection between stretching and losing weight. However, calf stretching exercises play an important role in reducing their volume. A flexible muscle visually appears thinner. Regularly stretched calves, even full ones, do not look "stony". The gait becomes more graceful. In addition, stretching prevents injury and promotes rapid recovery.

Pilates and stretching improve muscle elasticity. The poses and exercises practiced within these directions do not load the calves, but keep them in tension, tone up and gradually stretch.

At home, you can perform the following complex:

Stretch your arms forward and rest them against the wall. Tilt your torso at an angle of 60 ° to the floor surface and, bending one leg at the knee, strain the other, trying to put it on the heel. Stay like this for 15 seconds, bounce. Change legs. Do several approaches.
Sit on the floor, grab the toe of one leg, raise it to a 45 ° angle and try to straighten it. Pull the sock towards you. Change leg, repeat several times.
Stand up straight, bend over without bending your knees, and try to either wrap your arms around your hips or calves, or place your palms on the floor.
Sit on the floor, stretch your legs forward, bend over to your toes, trying not to hunch your back. Touch your forehead to your knees.

Jump rope, step aerobics

Jumping rope is a great way to dry out your calves. Exercise should be done daily, especially since it does not take much time. Technique must be perfect:

tightly press your legs to each other;
push off with your toes and jump low, without much effort;
land on your toes.

Perform 4 sets of 50 jumps; increase the number of repetitions over time.

Stepping on a step platform (step aerobics) is effective for weight loss of the legs, but only at first. Classes are quite intense, and if you visit them more than 3 times a week, there is a chance that the muscles will increase in volume.

Helpful advice! Jumping and step aerobics are recommended to be combined with stretching, as it contributes to a faster removal of lactic acid from the muscles.

How to thin naturally full calves

Is it possible to eliminate the imbalance between the frail shoulder girdle and powerful legs? Yes, doing it regularly strength exercises for the upper body. It is difficult for a girl to pump over her shoulder girdle, so there is no need to be afraid of training with simulators and weights.

An athletic, harmoniously built figure is much more attractive than a loose and unbalanced one. Relief muscles attract attention and are not an obstacle to wearing feminine dresses and skirts.

Even if the lower legs are overweight for genetic reasons, they will look slim if you do not ignore exercise, intensive cardio and stretching techniques, whether it be yoga, body flex or stretching.

Useful video

Exercises for weight loss in the lower legs.

Conclusion

Moderation in eating and a sufficient amount of movement are necessary conditions for losing weight on calves. Running, cycling and jumping will be effective only in combination with stretching, which should really become a lot in your life. As ancillary measures, use a contrast shower, anti-cellulite cosmetics.

Graceful, slender and beautiful female legs always been the object of the gaze of the opposite sex. But what if they are far from ideal forms? Do not despair. Of course, the process of losing weight in this area of \u200b\u200bthe body is very difficult. But it is absolutely real, if you work a little. About how to lose weight in the calves and consolidate the result for a long time, we will tell you in detail in this article.

Excess weight.
Hormonal disorders. Very often, fat reserves are deposited in the calves and thighs due to the high content of the hormone estrogen in the body and the low content of the male hormone testosterone.
Violation of metabolic processes in the body. In this case, the fats entering the body are no longer processed normally by the liver. As a result, there is more cholesterol and low-density lipoproteins in the blood, which immediately begin to be deposited in the form of extra pounds.
Frequent swelling of the legs. Due to fluid retention in the body, the process of losing weight is difficult. Most common the causes of leg edema are unbalanced nutrition, dry food, vitamin deficiency, impaired metabolism and hormonal levels.

How to lose weight fast in legs

Before each workout, you should do a little stretching. Many fitness trainers claim that stretching makes the calf muscles much more elastic, and this effectively helps in getting rid of volume.

How to lose weight in the muscles of the legs, diet

If you are really worried about your figure and strive to lose weight in the calves in a short time, then exact adherence to basic dietary recommendations is the very first and main step towards positive results.

Drink as much pure non-carbonated water as possible, but do it right. You can not drink water during meals and drink food. After eating, wait at least an hour and a half. Be sure to drink a glass of water on an empty stomach, this will speed up the work of the body and prepare it for nutrition.
Avoid foods that harm your body completely. These include:

chips and crackers;
synthetic products;
semi-finished products;
sauces and ketchups, and especially mayonnaise;
French fries;
fast food;
margarine;
fried , smoked , salty and spicy dishes ;
oily milk;
pork ;
alcohol .

3. Don't eat at night! Never! Anything that gets into the stomach less than four hours before bedtime instantly turns into extra calories, which are difficult to remove. If you're really hungry, try chewing on a few fennel seeds or drinking herbal tea with fennel and ginger. These plants not only reduce appetite, but also promote metabolism, which will serve as an additional stimulant for the removal of body fat.

4. To lose weight in the legs and hips, forget about short snacks. Meals should be complete. It is advisable to eat about 6 times a day at regular intervals at the same hours of the day. Then digestive system normalizes its work, which will greatly facilitate the process of losing weight.

How to make legs slimmer - an approximate daily diet

Breakfast

This meal is very important and obligatory. In no case should you skip it or replace it with only one coffee. Breakfast should be nutritious, but not high in calories, for example:

oatmeal with nuts, berries, fresh fruits and honey;
buckwheat porridge with one banana and prunes;
whole grain toast with cheese and tomato, yogurt.

Lunch

Any fruit, berries or bread is perfect for this purpose.

Dinner

The best lunch options are:

baked or stewed vegetables, a slice of unleavened bread, a piece of cheese;
a bowl of light vegetable soup, a few loaves of bread;
boiled poultry or rabbit meat and fresh vegetable salad.

afternoon tea

Freshly squeezed orange or grapefruit juice, 50 grams of biscuit cookies.

Dinner

Take this meal more than seriously. To see the first results sooner and lose weight in your legs in a week, eat only protein foods for dinner. The body spends more energy on protein processing than it receives from it. You can use this to your advantage. Just do not overdo it, you do not need to overeat at all. Perfect for dinner:

poultry fillet cooked in a slow cooker or steamed;
lean young beef boiled;
baked lean fish.

Second dinner

A glass of kefir, low-fat yogurt or herbal tea will do.

What you need to lose weight legs - diet reviews

The above method of eating is tolerated very easily, without a feeling of constant hunger, does not cause side effects and promotes healing and cleansing of the body.

To guide all fat burning energy to the calf area, aerobics combined with fast exercises, but not by force:

Tilts. Stand straight, take one leg back, slowly lower your torso forward. Reach with one hand to the floor, and take the other back. Straighten up and repeat the slopes 20 times for each leg.
Scissors. Lying on your back, lift your legs up and start alternate crossings at least 20 times.
Transfer. Stand up straight, spread your legs as wide as possible. Bend each knee in turn, shifting your body weight from one leg to the other. Repeat 20 times for each leg.
Wrong bridge. Lying on your back, bend your knees. Put your hands along the body and leaning on them, slowly raise and lower the pelvis. Repeat 25 times.
Swing your legs up. Lie on your back, hands should fit snugly on the surface, and legs bent at the knees. Now take turns swinging your legs, straightening them. Repeat 25 times.
Butterfly. This exercise is performed lying on your stomach. Tilt your head up, bend your knees. Now grab your feet with your hands and try to straighten your legs without taking your hands off them. Repeat 30 times.

Exercises to lose weight legs - reviews

Despite the small list of exercises, their effectiveness is very high. The workout itself is very simple, but all exercises are aimed at reducing the fat layer of the legs and calves. Performing this set of exercises daily, you will undoubtedly achieve positive results very soon.

How to lose weight legs and butt

If you are also interested in slimming the buttocks, add the following exercises to the above exercises:

Lying on your stomach, rest your elbows on the floor. Bend one leg slightly at the knee, and rest the toes of the same leg on the floor. Begin to lift the second leg, gradually taking it to the side. Repeat 15 times and change legs.
Sit down. Legs together, back straight. Rest your hands on the floor. Slowly raise your torso and then lower it back. Repeat 20 times.
Squats. To do this, in a standing position, begin to bend your knees very slowly. Keep your hands in front of you. Repeat 20 times.

How to lose weight with legs and booty, reviews after training

Combining all the presented exercises in one complex, you can "kill two birds with one stone" at the same time: get rid of excess fat on the legs and tighten the muscles of the buttocks. This will get your legs in great shape.

What to do to lose weight legs - additional procedures

In addition to the basic methods of losing weight in the legs, you can additionally use such methods of strengthening muscles if you wish:

Foot massage. For this, it is not necessary to visit expensive beauty salons. You can try self-massage for your feet at home. Take some massage oil or cream and begin to intensively stretch your legs from the feet up.
Pool. This is very effective method. Regular use of the pool etc and will not only improve the health of the legs, but also relieve back pain and improve posture.
Classes in gym on a treadmill or stepper. Legs will be significantly tightened and become more attractive.