How to lose weight quickly and effectively on the legs

Sooner or later, many women face the problem of losing weight and want to have especially slim and beautiful legs. However, most of the fat accumulates in the thighs and legs, and sometimes it is difficult to remove it and squeeze the muscles. A comprehensive approach to exercise, diet and beauty treatments is needed.

Measuring the volume of the legs after weight loss Figure 1

How to lose weight on your feet in a week

Sometimes the legs need to be more toned and slim before an important event. But if time is short, how can this be achieved?

First of all, it is necessary to reconsider the diet as soon as possible, to exclude from it everything that is fatty, especially sausages and chicken legs, as well as sugar in the form of baked goods, bread and sweets. A strict weekly diet on kefir and apples will help squeeze the figure. Although, as you know, first of all, women lose fat deposits in the chest and abdomen. Exercise is important to strengthen the metabolic processes that stimulate the burning of fat in the legs and thighs.

Usually classic squats help to lose weight quickly on the legs. You can adjust their amplitude by gradually increasing the load and the number of approaches. Aerobics, jogging and swimming activities can help you lose weight as quickly as possible.

Measuring the volume of the legs after weight loss Figure 2

Cosmetic procedures also help to tighten the skin of the feet and make them more elastic - all kinds of dressings, lymphatic drainage or anti-cellulite hand massage, hardware procedures in cosmetic clinics, but you should not expect quick miracles from them.

Weight loss exercises for hips and legs

Physical activity is the key to reducing the size of the legs and making them more attractive to men. Basic exercises to help eliminate excess:

  • Jump rope.Initially, 30 jumps a day is enough. Then their number is gradually increased to 40-50.
  • Squat.As mentioned above, thin legs are obtained using ordinary squats. Several approaches should be done 25-30 times a day at short intervals. It is important to change the distance where the legs are placed to work all areas. Dumbbells help enhance the effect of squats.
  • Exercises to lose weight on the legs
  • Walking.You do not need to walk on the street, especially in bad weather. Some women buy special stands, as well as stairs, simulators, replace regular walks with walking on the spot, and do it at home, which is more convenient and economical than visiting fitness and gyms.
  • Bicycle- A classic exercise to lose weight on the legs. Circular movements are performed with your feet, lying on the ground. It is enough to train 2-3 times a day for 5 minutes. And, of course, it does not matter whether you ride a virtual bike or train in a gym or home simulator. The key is the sequence to increase the load and patience.
  • Swing forward and sideways. . . Perfectly strengthens hip, thigh & calf musclesIt is worth doing this with a gradual increase in workload and the number of approaches per day.
  • Turn your feet back and to the sides.They improve blood circulation and help strengthen the leg muscles. Squeeze them, make them more visually subtle.

Dietary food to lose weight on the legs

The first thing to do is to give up harmful foods and start eating healthy foods that help you lose overall weight. Doctors also recommend taking minerals and multivitamin complexes during the diet and drinking an additional 2 liters of water every day. In part, this volume can be replaced by fruit and vegetable juices, green tea or unsweetened fruit drinks and compotes.

Raw vegetables and fruits are good for weight loss. They contain antioxidants, as well as vitamins that speed up the metabolism, which is responsible for burning excess calories.

The diet for thin legs contains foods rich in vitamin C. They are rich in red pepper, hips, strawberries, black currants, green peas, sea buckthorn, Brussels sprouts, citrus fruits, mountain ash, kiwi.

Potassium-containing foods: raisins, currants, honey, bananas, grapes, avocados, various citrus fruits, garlic, milk, potatoes, asparagus - remove excess fluid from the feet and prevent swelling.

Watermelons play an important role in the diet, as well as melons, which remove excess fluid and help burn the hated extra calories.

It is important! To lose weight faster on the legs, it is necessary to ban foods rich in vegetable and animal fats - fatty pork, duck and goose, lamb, fatty parts of beef and veal. A good alternative to them is turkey, chicken, rabbit, quail meat, rich in healthy proteins.

When thinking about thin legs, it is important to forget about pastries, semi-finished products, flour, sausages, oily fish, jam and sugar. Egg yolks, dark chocolate, seeds and nuts are eaten normally.

eat vegetables to lose weight legs

Spicy food eliminates bloating and stimulates blood circulation, but should not be abused to avoid harm to the stomach. Useful, but carefully included in the menu ginger, garlic, chili. Grapefruit, all kinds of green salads, seasonal boiled or fresh vegetables, pre-prepared vegetable cocktails for weight loss, as well as fermented dairy products - your favorite low-fat kefir, cottage cheese, yogurt or yogurt will not hurt when you lose weight.

Additional information. American nutritionists advise patients who want to lose weight on their feet to do 20 squats as soon as they think of a fatty or sweet snack. Such an extra load reduces the desire to feast on something high-calorie. And if this has already happened, the amount of calories eaten will be slightly reduced due to squats.

Uniforms for slim legs

Modern corrective tights or underwear will help your feet look slimmer and encourage more movement. They help to tighten the silhouette, create a thin line of the knees, hips, ankles, hips, as well as stimulate blood circulation in these areas, which is important for weight loss and elimination of cellulite.

You can also buy thermal shorts or leggings in modern sporting goods stores to help you burn calories. They are put in the gym and, according to reviews, quickly have a positive effect.

Beauty care and procedures for slim legs

With regular use, foot care procedures and cosmetics not only improve the appearance of the feet, smooth out cellulite and make the legs stronger, but also increase self-esteem and comfort, as well as give positive emotions.


This is an effective procedure when using special scrubs that remove dead cells from the skin of the feet, improve blood microcirculation and compress the silhouette. The best foot bandage is ground coffee beans. They are mixed with milk or honey, sour cream or yogurt, applied to previously cleansed skin and tightly wrapped around the feet with adhesive film. The procedure wraps the feet in a warm blanket to give a warming effect. On average, leg dressings last 40 minutes (up to an hour).

weight loss foot bandage

Dead Sea mud or cosmetic clay, mustard-honey composition, essential oils, seaweed, green tea, chocolate or apple cider vinegar are often used for skin elasticity and weight loss.


Such a cosmetic procedure is aimed not only at maintaining the beauty of the feet, but also at a therapeutic effect for weight loss. Improves microcirculation of lymph and blood in the legs, opens pores, releases dead particles, improves oxygen supply to muscles.

This procedure does not involve the use of a dressing film. Rubbing is usually done in the shower to warm the skin a little at first. Then rub and rub the problem areas with a stiff towel. This may include coffee beans, ground apricot kernels and other abrasives, as well as fruit acids.

Vacuum and anti-cellulite massage

In general, any type of massage for the legs and thighs can be useful to lose weight in these areas. But it is an anti-cellulite and vacuum technology with the use of special silicone containers that can fight edema and chronic cellulite. They model the figure and eliminate excess volumes, not once, but according to a program developed by a qualified massage therapist. Easy-to-use and convenient anti-cellulite simulators are used for home use.

Water procedures

The main procedures that are effective for the feet are hydromassage and water aerobics. Hydromassage is performed in salons or at home by those who take a bath under the influence of "magic" bubbles. Promotes cell regeneration, improves metabolism in the foot area and helps reduce volume in combination. When it comes to water aerobics, any active workout in the water burns calories faster than a regular workout. At the same time, the body does not feel strong overloads.

Losing weight on your feet is not easy, but if you set a goal to find beautiful, attractive legs for the beach season and take it seriously and comprehensively, the result will not be long in coming. Physical activity combined with diet and complementary foot care can work wonders.