Does leg size decrease when you lose weight?
When you lose weight, your leg may shrink by one or two sizes. This is due to the fact that fat disappears from the body evenly: if you exercise and eat right, your feet will also lose weight. This is what will allow the leg size to decrease.
By following the basics of a balanced diet and purposefully doing exercises at home, you can cope with fat and gain slimness. Nutritionists and sports instructors emphasize that this problem must be solved in a comprehensive manner:
Reducing caloric intake. Avoiding foods with excess calories. Inclusion in the daily menu of salads from fresh vegetables and herbs, boiled fish, cottage cheese. Dishes made from cereals, especially buckwheat, cooked in water with the addition of a spoon of any vegetable oil are healthy. Following the proposed system is the basis of your actions to lose weight in your thighs and buttocks. In addition, you can add exercise classes, dancing, swimming, and walking at a fast pace. This will help you lose extra pounds and strengthen your muscles.
If you use these methods, the volume of your legs will decrease by several centimeters every ten days. This is all you need to do to achieve results.
Exercises for quick weight loss of legs and abdomen with fitball
With the help of a fitball, you can lose weight after just two weeks of regular training. Below are the best exercises.
Exercise "Twisting":
- You need to lie on your back, put your feet on the ball, straighten your arms along your body.
- The ball is grasped tightly with the legs and squeezed tightly with the calves.
- You need to lift your hips off the floor, tighten your abdominal muscles, and pull your knees towards your chest.
- Stay in this position for a few seconds.
- Return to the starting position.
Exercise "Rolls":
- You need to kneel down and place your feet shoulder-width apart, and place your palms in front of you on the ball.
- The torso should be straight, the stomach should be pulled in.
- Slowly lean forward, roll from palms to elbows, do not relax the abs.
- Stay in this position for a few seconds, then return to the starting position.
Exercise "Balancing":
- You need to sit on the ball, take a step forward, roll your body so that your buttocks do not touch the ball, and your back is on it.
- Hands are thrown behind the head, leaning back.
- As you exhale, raise your shoulders and head, tighten your abdominal muscles.
- You need to stay in this position for a few seconds, then lower as you exhale.
Exercise “At the Top”
- You need to lie down on the ball, rest your feet and hands on the floor.
- You need to move your palms forward until the ball is under your hips. The legs should be together, the torso should be straight, the abdominal muscles should be tense.
- Then the knees are bent, the shin rolls the ball to the right shoulder, then rolls it back.
- Quickly repeat the exercise to the left shoulder.
Exercise “Upside Down”:
- The ball is placed under the hips. Without taking him off his feet.
- The legs are placed together, the torso should be straight, the emphasis is on the arms.
- The buttocks are lifted up, the knees are not bent, the ball is rolled towards the toes. Abdominal muscles tense.
- They stay in this position for a few seconds, then lower themselves.
In between performing the above exercises, you can do jumping rope or running in place. This will help you burn calories more efficiently.
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Svetlana from Krasnodar in the section “Tips from nutritionists for losing weight” asks: “Why don’t your legs and thighs lose weight on a diet and when playing sports?”
“I drink 1 glass of water on an empty stomach, and half an hour later I have 30 grams of breakfast. oat bran with milk 05% fat, I can also eat an apple or 2 peaches. At 12 noon, I do strength training (30 minutes) and cardio training (30 minutes). At 15 o'clock I usually eat some chicken, or bake without oil or boil it, and also drink 2 glasses of tomato juice. I don’t eat after 3 p.m. During the day I drink 2-2.5 liters of water. Only the upper part of the body has lost weight; everything below the waist does not go away. What to do to lose weight on your legs? I have an hourglass figure. Thank you in advance. "
Your “nutrition” is a nightmare. If you continue at this pace, you will develop at least gynecological problems, because the body, in a stressful situation of hunger, first of all begins to “turn off” the reproductive function. I’ll tell you that I know a lot of people who don’t do any physical activity other than walking, while eating meat with porridge and cookies at night. Do you think they are fat? No, they don’t have the problem of being overweight at all, not to mention the hourglass. Do you know why? Because they never went on diets. Of course, in the fitness center you will continue to be advised to “eat less” and “pump up your hips, work on your relief, dry out. “They “love sports” because you are their client and pay money.
- Stop drinking water on an empty stomach. To normalize metabolism, you need at least 2 liters of liquid per day (it doesn’t matter whether it’s tea, compote, jelly or water). Ideally, of course, drink green tea or fireweed, and the latter is much more “ideal.” Remember: water does not interfere with digestion, does not mix with anything in the stomach, does not cause food to “swell” and does not do any other “devilish things”. Therefore, you must drink: “When you want, and as much as you want” - but at least 2 liters of liquid per day.
- Return “fat” milk to the diet. And also sour cream, kefir, butter 82.5% and others like them. Why? Because the body urgently needs fats, proteins, and carbohydrates for normal functioning. By “low-fat” food, you drive the body into stress, it begins to store fat for use, plus get rid of unnecessary functions (for example, premature menopause may soon occur) in order to save energy for life. You wouldn't want that, would you? You removed fats from your diet, and even added strength training to finally convince the body that hungry and harsh times have come. Therefore, return to normal nutrition and in about a year (I didn’t make a reservation) the body will recover: it will understand that there is no threat of hunger for it. And then you can add physical activity: running or walking. By the way, walking burns fat better than strength methods: dumbbells and all sprint distances with plyometric jumps combined.
- Be prepared to gain weight. During the year of recovery, when you return to proper nutrition, you will inevitably gain weight. This is a natural result of all diets. Don’t be offended, but this is the “camel” principle: eat at 15.00 and that’s it, and so on until the next morning. You know, I ate like this once in my life: the day before a complex operation. And this left a painful memory of the lack of food. But you eat in this way all the time. This is not possible, you are not a “desert caravan”, remember this. Therefore, prepare yourself mentally: there will be weight gain - the body is stocking up for future use, taught by the bitter experience of dieting. Continue to eat well. When the weight “stops” gaining, then add walking without changing your diet. And then you will begin to lose weight, lose weight evenly. And you won’t look like an hourglass.
- Once you start walking, add seaweed wraps to your legs or massage with a roller massager. You can do both. And you will succeed. Remember that you don't just need to adjust something now. You need to radically change your diet, the type of physical activity, and experience “gaining weight.” But, having gone through this difficult path, you will be able to have a normal weight and live without worrying about kilograms and without fear of eating too much.
The most effective system of 7 exercises
The complex below, consisting of the best exercises affecting the legs, is quite popular in many types of training. It is designed in such a way that it allows you to qualitatively work out the main muscle groups.
Remember! You can achieve your goal only with regular training.
Plie squat
Works the leg muscles well with an emphasis on the inner thigh. This area needs a good load, as it is usually little involved in everyday life. It is in this part of the thigh that subcutaneous fatty tissue is usually developed, which can be difficult to cope with.
We perform squats with a straight back. Arms are extended parallel to the floor. Feet wider than shoulder width, toes turned slightly outward. We do not do the squat completely - the knees do not go beyond the toes. The pace is slow, breathing is free.
We start with ten repetitions. For an advanced level, we perform twenty exercises, with two to three repetitions. Rest for thirty seconds between sets.
Lunges
The most common movements for the legs. They form muscle relief and give slimness to the legs. The main load is directed to the hips and buttocks.
Lunges are among the TOP 10 most effective exercises for the buttocks.
Stand up straight, straighten your shoulders, lift your chin. Lower your arms freely. Take a step forward so that your knee angle is ninety degrees. Repeat the movement for one and the other leg twenty times. Do several approaches.
In order for the load to be greatest, the step should be as wide as possible.
As a variation of this exercise, walking with lunges can be used. This option is convenient to perform by walking in a circle with maximum amplitude, but without touching the floor with your knee. We don’t wave our arms, we don’t use the force of inertia. The entire load goes to the legs.
Swing your legs
They work perfectly on the thigh with emphasis on its front part, the gluteus maximus and gluteus minimus muscles. It is performed in several versions.
Option 1. We get down on all fours with emphasis on our hands and knees. We make swings with the leg slightly bent at the knee with maximum amplitude. We perform twenty exercises for each leg with two to three repetitions. Rest for thirty seconds between sets.
Option 2. Perform while standing. The legs are slightly narrower than shoulder width. Bend the leg at the knee at a right angle. Leaning against the table top or the back of a chair, we make swings with maximum amplitude. We perform twenty movements for each leg with two to three approaches. Rest for thirty seconds between sets.
Exercise “Chair” (static)
A common exercise that gives a good load on all muscles. Great for burning calories.
Static exercises are good because they give you the opportunity to work all the muscles in a short time.
The “chair” is best performed with the rest of the movements of the static circular complex.
Standing with our back to the wall, we step back half a step from it and begin to slowly lower ourselves, as if sitting on a chair. In the hip and knee joints we repeat the bend of the chair structure. Hold the pose for thirty seconds. We rise and relieve tension from the muscles by finely shaking our feet and hands. We do three approaches.
Stepping onto the platform
We strengthen the gluteus maximus and minimus, as well as the front and back of the thigh. Those who are friends with the step platform do not have extra pounds.
To increase the load, we take dumbbells in both hands, starting with the minimum weight. First, let's work out the execution technique. Learning to balance without dumbbells.
Option 1. We walk alternately with our right and left feet. Ten times with one leg, and the same number with the other. Rest for thirty seconds and do several repetitions.
The leg that first steps onto the platform should maintain a right angle at the knee. We do this due to muscle tension, and not due to the force of inertia.
We perform at a slow pace, then you can gradually increase the speed. The number of repetitions is twenty times with the required number of repetitions.
Option 2. We perform fifteen steps with the right foot, then the same number with the left. Standing on the platform with both feet, we increase the load by bending the leg at the knee and lifting the foot off the surface of the platform. The result is a kind of double stepping.
On a note! Stepping onto a platform is the number one exercise for burning calories and creating a slim and toned silhouette.
Bike
The abdominal muscles, hips work, and the knee joints are worked out. Good for losing belly fat. A slender knee and hip area is formed.
Lying on your back, place your hands behind your head. We perform the exercise with emphasis on the lower back. Raise your legs above the floor. Alternately bending our legs at the knee joints, we “ride a bicycle.” We don’t hold our breath, we breathe freely.
We perform ten to twelve exercises with several approaches. Rest for thirty seconds between sets.
Attention! The more we lift our hips off the floor, the less stress on the abs and lower back.
Scissors
The hips and abs are effectively worked out.
We lie down on the floor. Raise your straightened legs, lifting them off the floor by fifteen centimeters. At a fast pace we perform alternating swings of the legs. The movement resembles the movement of scissors. We do it ten times with several approaches.
We solve problems as they arise
Why do slender representatives of the fair sex suddenly begin to gain weight? In fact, there are not so many reasons for obesity - poor nutrition, a sedentary lifestyle and constant mental stress. But the fact remains that the girl has become overweight, it is difficult for her to choose trousers, skirts and dresses, since the bottom is much larger than the top. And you shouldn’t complain about fate and wait for a miracle to happen while eating your fifth bun of the day. To become as you were before and delight others with your beauty, you need to exercise hard and take care of yourself.
So, the first step is to find out why this happened, then try to eliminate the source of the problem. The second step is to go to the hospital, where you should take all the tests. Once you are confident that you are completely healthy, you can begin to develop a weight loss plan. At first, it is better to keep a diary in which you need to record your actions daily. At the end of the month, summarize and indicate how much you managed to lose this time. This way, you will be able to more strictly control yourself and your weight. A little patience and you will become even better than you were before.
What is this? Girls, please explain to me whether leg size can be “reduced”. Yes, suddenly all the shoes became too big. Boots size 39, which I bought in the spring, but did not wear, the heat suddenly began, in the fall I just gave it to a friend - I jumped out of them with two socks. Previously, 8 years ago, before the birth of my child, I wore shoes, then somehow I switched to winter shoes and even bought them in size 3.
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