How to lose fat on legs?

Shape beautiful legs in daily life

1. When going up the stairs, lift your heels and use your legs to bear the weight. This can eliminate the fat on your inner thighs and buttocks.

2. When sitting on a chair, cover your two calves together, count from one to eight, and then switch legs. Repeat this action without stopping

breathing. This can exercise the calf lines.

3. Sit on a chair while watching TV. Do not bend your knees. Lift one leg, then put it down. Repeat this action 8-10 times and then

Change to the other leg. , you can remove the fat on both sides of the thighs.

4. When walking, speed up the walk and try to take longer steps so that all the muscles in the legs can be exercised. Simply put, it means walking with energy. This way of walking should be developed into a habit in daily life.

Doing it 5 to 6 times can tighten the calves, make the muscles more elastic and the lines more beautiful.

Sitting leg raising method:

In a natural sitting position, place your legs flat at a 90-degree angle, lift your heels as much as possible and hold for ten seconds, then put them down, and repeat the movement

Do this until your calves feel tired. This action can tighten the buttocks and thighs and make the muscles elastic without making the buttocks, thighs and calves thicker.

Sit with straight legs and raise heels:

First sit upright, hold the sides of the chair with both hands, lift your legs and straighten your toes, and tighten your abdominal muscles at the same time , slowly raise your toes and lower them. This action can effectively tighten the calf, thigh, arm and abdominal muscles.

In fact, if you want to lose weight in your calves, you must first check whether your calf muscles are loose or tight. If your muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan starts with loosening the strong calf fat.

Method 1

On weekdays, you can sit on the ground, raise one foot at a right angle, and slap your calf with your fist. You can do this for 5 minutes on each side. Method 2

When you are on holiday, you might as well put the bath salts on the market into the bathtub and let your calves soak for a period of time to relax the muscles. After bathing, you should also pat your calves to speed up blood circulation.

Step 2: Strengthen cellulite elimination and tightening exercises

When the calves begin to loosen up (or the calves are naturally loose), the next round of weight loss work is to strengthen cellulite elimination and tightening. As a result, you can do some body shaping exercises every day. Exercise (1)

1. Place the front end of the foot on a raised platform and press the foot down as much as possible. 2. Then raise your calves hard to raise your whole body. Repeat this set of movements rhythmically, do it 20-30 times, and try to stand up and press down as hard as possible. It will be better if you are a little sore. You can hold one hand on a support to maintain balance.

Exercise (2)

1. Lie on the ground, straighten your feet up at 90 degrees to your body, put a long towel across the instep, straighten your hands, and stand on your toes. . 2. Press down the towel with both hands and the soles of your feet at the same time, keeping your hands and feet straight. Repeat this set of actions 40 times to tighten your calves and make your lines slimmer. Step 3: Final sprint for leg slimming products

Entering the final stage, of course, we must accelerate the slimming effect. You may wish to buy some leg slimming creams and leg slimming products to help, which can slim down the legs and have a moisturizing effect. Your legs are radiant! Diet method to remove edema

In addition to massage, proper eating habits can also create beautiful legs.

1. Vitamin E helps remove edema. Poor blood circulation can easily lead to edema in the feet. Foods containing vitamin E can help speed up blood circulation and prevent leg muscle relaxation. Foods rich in vitamin E include almonds, peanuts, wheat germ, etc.

2. Vitamin B complex accelerates metabolism. Vitamin B1 can convert sugar into energy, while B2 can accelerate the metabolism of fat. Eat more foods rich in vitamin B, such as mushrooms, sesame seeds, tofu, peanuts, and spinach. wait.

3. Eat less salt to reduce edema. Regularly eating salty foods can easily cause excess water to accumulate in the body, causing edema, which can easily accumulate in the calves. In addition to reducing salt absorption in your diet, you can also eat more foods containing potassium, as potassium helps eliminate excess salt from the body. Foods containing potassium include tomatoes, bananas, potatoes, celery, etc.

Fourteen foods to make legs thinner and more beautiful

How to eat to make legs more slender and shapely? I believe you will be interested to know! In fact, there are many easily available foods in the whole grains, which contain a lot of nutrients needed for beautiful legs, but they are often left aside because of the partial eclipse of beautiful women. Not only do we want to tell you which nutrients are indispensable for beautiful ladies, but we also go to great lengths to provide you with 14 strictly selected foods for beautiful legs. These foods are cheap and widely available, and each of them contains nutrients that will keep your legs looking beautiful and plump. Pick up the food basket and get ready to plunder these foods that will make your legs beautiful!

First of all, let us take a look at the "weight loss elements" in the nutrient area

1. Vitamin A

The consequences of lack of vitamin A are sebaceous glands and sweat glands The function becomes weaker, the stratum corneum gradually thickens, and the skin begins to become dry. Think about it, are legs like this beautiful?

2. Vitamin E

Vitamin E can break down the accumulation of fat and cholesterol. It can also promote blood circulation and allow fresh blood to be delivered to the legs furthest from the heart, giving Brand new oxygen and nutrients for cells. If the veins stagnate, the tissue fluid will also stagnate, and the legs will easily become thicker.

3. Potassium

The key to slim legs is not to eat too much salt. Excessive salt intake will make the body want to drink more water, causing water to accumulate in the body, forming edema-type puffiness. Potassium can help salt metabolize out of the body and improve obesity symptoms.

4. Calcium

The human body contains about 1 kilogram of calcium. If you want to have straight legs, you must have no less calcium in your bones. Insufficient calcium intake can affect nerve transmission and intellectual development, and even cause muscle spasms. To reduce leg injuries caused by exercise, don’t forget to add more calcium!

5. Vitamin B complex

The legs are often tired. Vitamin B1 can improve this situation. When lacking, you may even get beriberi. It can convert sugar into energy, so people who like to eat desserts consume a lot of vitamin B1. Vitamin B2 can accelerate the metabolism of fat. People who think they have too much fat in their body should supplement more vitamin B2.

6. Cellulose

Everyone knows that cellulose can promote gastrointestinal motility, help digestion, and has excellent effects in treating constipation. However, they do not know that constipation can affect abdominal blood circulation and hinder The flow of lymph fluid prevents the smooth elimination of waste, resulting in plumpness and edema below the waist. In addition, the intestinal bacteria that use fiber as a breeding ground for each other can promote the growth of vitamins B2 and B6, which directly and indirectly help the decomposition of fat. .

Now, it’s the turn of the weight loss pacesetters in the food section:

1. Seaweed

Vitamin A, B1, and B2 are all found in seaweed, as well as It contains minerals and cellulose, which are very beneficial for regulating the balance of body fluids. If you want to have slim legs, you can't let it go.

2. Sesame seeds

Provide vitamins E, B1, and calcium needed by the human body, especially its "linoleic acid" component, which can remove Cholesterol, grind sesame seeds into powder before eating, or buy sesame paste directly to fully absorb these leg-building nutrients!

3. Bananas

Bananas are a bit high in calories, but they can actually be eaten as a meal. They contain a lot of potassium. It is very low in fat and sodium and meets the nutritional needs of beautiful legs.

4. Apple

It is an alternative fruit. Its calcium content is much richer than ordinary fruits, which helps metabolize excess salt in the body.

"Malic acid" can metabolize heat and prevent lower body obesity.

5. Red beans

The "rock alkali acid" component in it can reduce gastrointestinal motility, promote urination, and eliminate edema caused by heart or kidney disease. There is also fiber, which helps excrete salt, fat and other waste products in the body, and has a 100% effect on beautiful legs.

6. Papaya

If you eat too much meat, fat will easily accumulate in the lower body. The proteolytic enzymes and papain in papaya. Helps break down meat. Reduce the workload of the gastrointestinal tract and slowly turn the fleshy legs into a bony one.

7. Watermelon

The cool watermelon has diuretic elements, which allows salt to be excreted smoothly in the urine. It is also effective against cystitis, heart disease, and kidney disease. In addition, it contains a lot of potassium, so its ability to modify your legs should not be underestimated.

8. Eggs

The vitamin A in eggs gives you smooth and tender skin on your legs. Vitamin B2 can eliminate fat. Other phosphorus, iron, and vitamin B1 can also help remove fat. The meat of the lower body has functions that cannot be ignored.

9. Grapefruit

The unique "citric acid" ingredient makes metabolism smoother, has low calories, and is among the top in potassium content among fruits. Eager to join the ranks of ladies with beautiful legs, taste the sour taste of grapefruit first!

10. Celery

It contains a large amount of colloidal calcium carbonate, which is easily absorbed by the body and supplements the calcium needed for straight legs. Celery is good for the heart and has abundant nutrients. of potassium, which can prevent edema in the lower body.

11. Spinach

Eating more vegetables can make the blood circulation more active, deliver fresh nutrients and oxygen to the legs, and restore the vitality of the legs. If you are afraid of dry skin on your legs and premature wrinkles, please follow Popeye’s example and eat more spinach!

12. Peanuts

Peanuts are known as the "King of Vitamin B2". They are rich in vitamin B2 and have extremely high protein content. In addition to beautifying legs, they are also responsible for liver disease caused by insufficient protein. healthy food.

13. Kiwi

Kiwi fruit is known to contain a lot of vitamin C. In fact, it is also quite rich in cellulose. The fiber absorbs water and expands, preventing excess fat from making the legs thicker.

14. Tomatoes

It has diuretic and soreness-relieving effects. Beauties who stand for a long time can eat more tomatoes to relieve leg fatigue. It is recommended to eat tomatoes as raw as possible, make them into salads, juices or eat them directly. After cooking, tomatoes will lose a lot of nutrients

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1. Reduce caloric intake

Nutritionists believe that no matter what you control ——Protein, carbohydrate or fat, ultimately reducing caloric intake. If a person consumes 800 fewer calories per day, he or she can lose 10 pounds in six weeks; if a person consumes 500 fewer calories per day, he or she can lose 10 pounds in two and a half months. But be careful not to lose weight too quickly, otherwise it will be very dangerous. It should be noted that each person must consume at least 1,200 kcal of calories per day. If too little calories are supplied to the body, muscle will be lost. Muscles are the key for the human body to consume calories and promote metabolism.

2. Eat less fatty foods:

Experts point out that every 1 gram of fat contains 9 kilocalories. Carbohydrates and proteins contain much lower calories per gram than fat, around 4 kcal. Therefore, if you want to lose weight, you don’t have to eat less. You can replace the daily fat-containing foods (such as butter) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat a day, you can Lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you eat too much carbohydrates, you will gain weight.

3. Reduce food intake. :

If you want to lose weight, you don’t have to give up your favorite foods. The important thing is to control them. If you prefer a certain food and eat a large amount, you should pay attention to reducing the portion each time.

Instead of consuming 200 grams of meat 4 times a week, eat 100 grams each time. In this way, you can consume 1,200 fewer calories and lose 1 pound of weight in about 7 and a half months. It is recommended that dieters place a scale in the kitchen and post a warning sign to remind themselves of the weight of food intake.

4. Eat more liquid food:

Usually, the preparation of liquid food is very convenient. If you only consume liquid food or drinks for one meal a day, you can lose 10 pounds in 8 months. Liquid food should be varied to avoid nutritional deficiencies. Under the guidance of a doctor, you can even eat two liquid meals a day. This can result in a weight loss of 10 pounds in 5 weeks. But make sure the liquid food you choose can provide the nutrients and protein your body needs, and ensure three meals a day.

5. Lose weight:

Insist on walking 5 kilometers 5 days a week, once a day, within 45 minutes each time. You can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, your weight will drop faster. Maybe someone will say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this weight loss method may increase appetite. Therefore, before or after walking, you can eat some low-fat foods or fresh fruits, and drink more water to replenish the body water lost due to sweating.

6. Fixed exercise:

Performing fixed exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle, and make you energetic. Running, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can lose 10 pounds in 4 months Swimming, 4 hours a week, can reduce 10 pounds in 4 months; Cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can reduce 10 pounds in 5 months. If you have not done regular exercise before, you should do less at the beginning to prevent harm to your body. Excessive exercise will increase food intake, which will not achieve the goal of losing weight.

7. Strength training:

Strength training can strengthen muscles. The more muscle you have, the faster your metabolism will be. A 45-minute weightlifting session three times a week can help you lose 10 pounds in 10 months. To avoid injury, ask a trainer to help choose the appropriate weight and develop an appropriate exercise plan. Stretch before and after exercise to maintain body flexibility, and the weight and frequency of weightlifting can be gradually increased.

8. Combining lowering calorie intake with walking:

Replacing Coca-Cola with soda water can reduce the daily intake of 150 kcal. If you add 5 kilometers of 45-minute walks 5 times a week, you can lose 10 pounds in 3 months. If you lower the calories even more and still keep walking, you can lose 10 pounds in 7 weeks.

9. Combining fat intake with weight lifting:

This method can consume excess fat in the body, maintain a good body shape, grow muscles, speed up metabolism, and promote cardiovascular health. . Eat 20 grams less fat every day and lift weights for 20 minutes, three times a week, and you can lose 10 pounds in three and a half months.

10. The best choice:

Based on the above nine methods, formulate a step-by-step plan that can be implemented. The most ideal combination plan is to control fat intake and strengthen Exercise and strength training. As long as you have confidence and persevere in doing it, you will be able to lose weight, strengthen muscles, and promote cardiovascular health and body metabolism. Reduce your calorie intake by 100 kcal every day, walk 3 kilometers three times a week for 30 minutes each time, and do weight lifting twice a week for 40 minutes each time. This combination can result in a weight loss of 10 pounds in 5 months. If you combine the three methods at the beginning, you may not be comfortable with it, so you might as well try to increase it gradually. For example, add it one method at a time. Be patient and don't rush.

Experts point out that women should ideally lose 1-0.5 pounds per week, while men should lose 1-2 pounds per week.