A heavy bottom, even in combination with a graceful top and a thin waist, visually makes the figure too massive.
Correct the situation will help physical exercise and diet for weight loss, meaning a varied and balanced diet.
Unlike many other nutritional programs, the observance of which forces one to abandon most conventional foods, it does not require such categorical measures.
The main thing is not to deviate from the diet and be patient, because rapid weight loss is impossible without harm to health.
The basic principles of nutrition
Knowing the general rules of the diet for weight loss, it is easy to make a diet based on individual preferences. The main principle is that need more energythan it enters the body. In other words, you should reduce the calorie content of your diet, while avoiding the constant feeling of hunger. You can achieve this by choosing healthy products, rather than sweets, cookies, chips and other harmful things. After all, they do not provide the body with energy for a long time, but they are very high in calories. You should also give up alcohol. It increases hunger, so even a small amount of it contributes to overeating.
To the diet turned out balancedThe daily menu should include proteins, fats and carbohydrates. Many resort to mono-diets, for example, eat one rice or buckwheat, but do not lose weight or after a while they quickly gain weight again. The reason for this is the lack of balance in the elements. After all, rice and buckwheat are carbohydrates, thus, there is a deficiency of protein and fats. Therefore, each meal should include all of these elements.
During the breakdown of carbohydrates and fats, the energy needed by the body is released. Protein acts as a building material for muscles, hair, nails. Carbohydrates there are simple, contained in large quantities in sweets, flour products, fruits, and complex, which are part of cereals. Fats They are present in fish, meat, dairy products, eggs, and you don’t need to abandon them completely on a diet to lose weight. To get rid of excess weight, it is necessary to reduce the amount of simple carbohydrates in the diet, giving preference to complex: pasta and cereals. As an alternative to sweets and liver, fruits and berries and honey can be used in moderation.
The intake of healthy fats in the body is provided by such products as olive oil, fish, meat. They are also found in nuts that are high in calories, so you should not abuse them. The source of protein can be meat, fish, dairy products, such as cottage cheese. Each meal, except dinner, should contain both carbohydrates and proteins. Moreover, the first should be consumed in the morning. In the evening, you need to avoid carbohydrates, replacing them with protein products: meat, omelet, cottage cheese.
How to replace unhealthy foods during a leg weight loss diet?
At the first stages, it is difficult to abandon the usual tasty, but unhealthy food. It is better to switch to a new diet gradually to avoid stress for the body, in the morning allowing yourself something forbidden. For example, a couple of sweets or a few pieces of cookies. However, gradually try to abandon them. Moreover, there are many alternatives that will not slow down the process of burning fat during a diet for losing weight.
The most difficult thing is usually for lovers of sweets. An alternative to cakes and sweets can be honey. However, it is quite high-calorie, so a couple of teaspoons will be enough. Replace your favorite homemade jam with low-calorie jams. You should choose those that do not contain preservatives. Peanut butter spread on whole grain bread will replace butter or cream cheese on a sandwich. You can put banana slices on it. This combination is tastier than any dessert. Peanut butter is also added to porridge. It is very useful because it contains vegetable fats. Dried fruits are healthy and natural, but high-calorie sweets. They have a little in the morning, add a few things to the porridge in the morning.
As a dessert You can cook casserole with cottage cheese, eggs and semolina. For sweetness, fruits, berries, honey are added to it, and low-fat yogurt is used as a sauce. Baked apples are very sweet. They take out the core and fill with cottage cheese with honey. If you can’t remove sugar from the diet at all, you can purchase special substitutes, for example, stevia. It has a natural origin and is safe for health.
Fat meat can be replaced with rabbit, turkey, chicken. Beef is also suitable, but it should be cooked correctly by baking in the oven or boiling. Such meat is no less tasty than fried in oil. Mayonnaise is replaced with low fat sour cream, white bread with whole grains, sweet drinks, lemonade with natural compotes or sugar-free fruit drinks.
Menu for the day with a diet for weight loss
In the diet there should not be frankly harmful products: semi-finished products, mayonnaise, flour, too fatty and salty foods. Its basis should be simple and natural food: cereals, cottage cheese and dishes from it, meat, fish, eggs, vegetables and fruits.
The sample menu offers various options for eating, from which you can choose the one that meets individual preferences and add tea or coffee without sugar to it.
First breakfast
1. Oatmeal with fruit or low-calorie jam, cottage cheese casserole, egg;
2. Sandwiches from whole grain bread with fish, scrambled eggs;
3. Cheesecakes with low-fat sour cream, buckwheat or rice porridge.
Lunch
1) Cottage cheese with honey, nuts or low-calorie jam;
2) Yogurt with berries or nuts;
3) Banana;
4) Whole grain breads and a glass of natural juice.
Dinner
1) Chicken breast, cooked in the oven or steamed, with pasta from durum wheat;
2) beef cutlets and buckwheat;
3) liver stewed with onions and carrots, and rice;
4) steamed turkey and side dish.
Snack
1) Baked apple;
2) a glass of low-fat yogurt or fermented baked milk;
3) an omelet from 2 eggs;
4) a handful of nuts or several pieces of dried fruits (raisins, prunes, dried apricots, figs).
Dinner
1) Chicken with vegetable salad from cabbage and cucumbers;
2) cottage cheese casserole;
3) beef with green beans;
4) cottage cheese with cinnamon.
Second dinner
1) A glass of kefir;
2) a green apple.
Important Nutrition Facts for Feet Slimming Diet
Eat often - every 2-3 hoursbut in small portions do not overeat. This principle allows you to speed up the metabolic processes in the body and start the active process of burning fat. Drink Before Each Meal glass of water. This will prepare the digestive tract for work and help to avoid overeating. During the day, you should also drink plenty of ordinary pure water, if there are no medical contraindications. Lack of fluid in the body worsens well-being, causes drowsiness and loss of strength, especially during a diet for losing weight in the legs, when you have to limit yourself to eating. Therefore, it is important to always have a bottle of water on hand, in which you can add slices of aromatic cucumber or lemon.
While eating, many people watch TV, read a book, view a news feed, or chat on social networks and quietly eat more than they need. It is better to spend half an hour concentrating on dinner, and do all the work later. Breakfast can not be neglected. It should be a full and most high-calorie meal. It must include carbohydrates and protein, for example, porridge and cottage cheese or sandwiches with whole grain bread and scrambled eggs. Refusal of breakfast, as a rule, leads to overeating in the evening.
Between the main meals, which should be three, you can do small snacks. A handful of nuts, an apple, yogurt without sugar or a little cottage cheese with honey - all this will quench the city, save you from overeating at dinner and speed up the metabolism. When choosing fruits for a snack, you should eat them in moderation, as some of them (bananas, grapes) are high in calories and contain large amounts of sugar.
Refusing food after 6 pm, as most diets recommend, is not necessary. The main thing is no later than 3 hours before bedtimeand have dinner protein and fiber. When hunger overcomes, it is difficult to fall asleep. At night in this state, the body is poorly restored. Therefore, if you feel hunger before going to bed, you can eat a small green apple or drink kefir.
You should know that the action of the diet is directed not only to the legs, but also to the whole body. It is impossible to remove body fat in any particular area. However, if you combine a diet for losing weight with physical activity, you can accelerate weight loss and strengthen muscles, which will quickly achieve the desired shape.
Exercising should not be too tiring. After them, a slight but pleasant fatigue is possible. For an untrained body, physical activity is a lot of stress, so it is likely that after several visits to the gym, for example, or an aerobics lesson, any desire to exercise will disappear. Better to start with daily walks.. Most underestimate their role in losing weight. But energetic walking every day for a month will achieve a significant reduction in volume and strengthen the legs. It is most effective to walk on an empty stomach in the morning before breakfast. During this time, appetite and a charge of vivacity for the whole day will just appear.
Another good habit is morning work-out. Let it be simple warm-up exercises for all muscle groups and stretching at the end. Such a complex can be found in video clips where it is performed by beautiful sports girls. Their figure will become an additional motivation on the way to a toned body. If it is not possible to do exercises at home, you can join a group session with a trainer. A diet for weight loss in combination with such aerobic exercise gives a very quick result. but you need to exercise regularly.
You can combine useful physical activity and have fun dancing. Today there are many directions for every taste: pop, ballroom, with elements of gymnastics and acrobatics. The great advantage of dancing is that they develop flexibility and grace, make walking easy and form a good posture.
If funds allow and there is enough space in the apartment, you can purchase a cardio simulator: treadmill, bike, stepper. Regular exercises on them are useful not only for the figure, but also for the heart. The presence of a simulator at home allows you to save money and time that would be required when visiting the gym. To engage in it was not boring, you can simultaneously watch TV or listen to music. If you follow the basic principles of the diet and lead an active lifestyle, after a few weeks there will be noticeable changes: the weight will decrease, and the legs, like the whole figure as a whole, will look slimmer.
