How to lose weight legs?

Don’t you know how to slim down your legs ? In general, it is a difficult task, especially when it comes to localized fat. However, difficult is not the same as impossible. The key is to combine physical exercise with a balanced diet.

How to lose weight through diet

The first thing you have to know to learn how to lose weight is that when you decide to lose weight, the body loses fat in general, not just in a specific area . Therefore, you need to have a caloric deficit capable of eliminating all the extra fat that you have accumulated in your body.

cómo adelgazar las piernas

Therefore, there is no way to focus all your efforts solely on burning localized fat in the legs. In case you have accumulated fat in other areas such as the abdomen, you will have to be patient, since the fat elimination process is slow.

Now, what you can do to deepen the changes in your legs is to do specific exercises to tone this area. However, it is not enough to just do exercises. In fact, spending hours each day exercising your legs will do you no good if you’re on an extremely high-calorie diet .

foods to avoid

It should be mentioned that dieting does not necessarily mean that you should go hungry or eat poorly. If you plan your diet properly, you will not have any problem doing it. The essential thing is only to reduce the amount of calories that are consumed, for which it is necessary to reduce the consumption of foods with a high sugar content, precooked, hypercaloric or with saturated fats .

In the case of foods with a high salt content, although it is not necessary to eliminate them completely, it is advisable to reduce their consumption, since salt causes thirst and promotes fluid retention , something that in the long term can make your weight increase.

Foods to include in the diet

Just as there are foods that should be avoided, there are also foods that it is highly recommended to include in the diet. Highlight those that have antioxidant properties because they help burn fat effectively. For example, drinks like green tea and red tea .

In addition, fruits and vegetables such as lemon and garlic are also excellent supplements for the daily diet, as their properties help to lose weight in the legs.

On the other hand, foods with a high fiber and protein content should not be missing from your diet either . They are characterized by having a powerful satiating effect that will prevent you from having to deal with ravenous hunger while dieting.

The best high-protein foods to include in your diet are those like lean meats, salmon, and milk. These foods will not only help you burn fat and satisfy your appetite, but also contribute to the development of muscle mass, something essential if you want to show off legs that are not only slim, but also toned .

On the other hand, it is recommended to prioritize the consumption of fresh foods over the consumption of processed foods. In addition, foods high in calcium and potassium should be included in the diet, since these nutrients help lose weight and tone the muscles of the legs. In this sense, the best options are green leafy vegetables, bananas and dairy products.

hydrate properly

A good diet also requires a water intake of around two to three liters per day. The amount of water you should drink will depend on factors such as your age, gender and physical activity you do daily. Drinking little water is not only bad for your health, but it also favors swelling and fluid retention , something that can worsen the appearance of your legs.

As an added benefit, water also has a satiating effect, so it will help regulate your appetite so that hunger doesn’t become a problem.

How to lose weight in your legs by exercising

When talking about how to lose weight in your legs, it is essential to dedicate a part to talking about the best exercises to achieve this goal . Exercises are the ideal complement to a diet aimed at burning localized fat in the legs.

However, you must be very clear that for the exercises to give good results they must be done with perseverance, since there is no exercise capable of offering immediate results. The ideal is that you organize a daily routine and constantly perform the exercises .

Tonificar piernas

The ideal if you are a beginner is to perform your leg exercise routine between two and three times a week. Also, you should increase the difficulty of the exercise as your muscles get stronger . You can increase the difficulty by increasing the number of repetitions or series, performing variations of the exercise or reducing the rest time between one series and another.

Among the exercises that you can do, cardiovascular exercises such as walking, running or spinning stand out. They speed up your heart rate, so while you do them, the amount of fat your body burns increases. If you do them often enough, they can be great for getting into a caloric deficit.

Also, you should make sure to include specific leg exercises in your routine. The great advantage in your favor is that you do not need to join a gym or invest in accessories to exercise, since there are very effective leg exercises that you can do at home and without equipment .

Heating

Your exercise routine should start with a warm-up. This will help prepare your muscles for exercise, thereby reducing the risk of injury .

Exercises used for warming up should be simple, for example jogging for eight minutes. The goal is to increase your body temperature , but without getting too tired.

squats

Squats are one of the most complete exercises for the legs. To do them it is necessary to stand up and with the feet open parallel to the shoulders . To avoid injuries, it is essential to avoid advancing your knees when descending or lifting your heels off the ground.

sentadillas

Also, the back should be kept straight throughout the exercise . When doing squats you should take things slowly. It is much more convenient to do the exercise slowly, but with good technique, and not fast and with poor technique.

lunges

Lunges are not only effective for toning your leg and butt muscles, they are also great for burning fat. To do this exercise it is necessary to separate the feet parallel to the width of the shoulders .

From this position, one leg should be brought back, while the forward leg is flexed . The heel of the back leg should be kept in the same way. The movement must be interspersed between one leg and the other. To avoid injury, avoid bringing your knee too far forward.

Lateral hip and leg raise

To start with this exercise it is necessary to lie on the floor on your side. From such a position the leg on the side facing the ceiling should be raised . The exercise should be repeated later with the same number of repetitions on the opposite side and with the opposite leg.