5 small methods to slim down your legs in just 30 days

When summer comes, do you want to wear hot pants but worry that your leg lines are not attractive enough? Thick and fat thighs are indeed the nightmare of all women who love beauty. If you want to eliminate leg fat in a healthy way, what you need is diet control, aerobic exercise and regular and intense leg muscle strength training. If you persist every day, you can easily have slender and beautiful legs within 30 days and regain narrow 7-point pants and cool hot pants.

The National Health Bureau of the Department of Health recommends that if you want to lose weight healthily, it is advisable to lose 0.5 kg (about 3,500 calories) per week. This means that if your daily basal metabolic rate is 2,000 calories, you can easily lose weight by reducing your calorie intake by 500 calories a day. These 500 calories need to be obtained through exercise and diet control. Especially if you want to eliminate thigh fat and sculpt your body lines, you need to combine it with local muscle strength training. The American health website (livestrong.com) recommends 5 small methods to help you get rid of leg fat in 30 days step by step.

Step 1: Eat a healthy, low-calorie diet

Whether it is local sculpting or weight loss, reducing calorie intake is a necessary first step. In the next month, you must start by eliminating sugar and fat in food. At the same time, you must carefully record the amount of each meal you eat to avoid overeating. 70% to 80% full is the best choice. Don't order food every time like a wild horse running wild, and inadvertently expand your stomach capacity. In addition, you can eat more green vegetables, fruits, white meat, whole grains, etc., and less processed foods such as biscuits and fried foods.

Step 2: Do aerobic exercise 5 days a week

Doing 30 to 60 minutes of aerobic exercise every day, 5 days a week, for 1 month can enhance cardiovascular oxygen content and accelerate fat burning. As for aerobic exercise, you can choose cycling, jogging, walking, etc., which have very good slimming effects on the legs.

Step 3: Squat

If you want to sculpt your leg lines, proper muscle strength training is a must. It is recommended to do squat exercises 2 to 3 days a week for 1 month. When squatting, first open your feet to shoulder width, then step forward with your right foot and bend your knees. Remember not to let your knees go beyond your toes. Finally, return to a standing position. Do 10 to 15 times in a set. You can do 3 sets a day. You can also hold dumbbells in both hands to increase resistance.

Step 4: Lunge

The American Fitness Association recommends doing squats with lunges regularly, which is much more effective than doing squats alone. Do lunges after squats, also 2 to 3 days a week for 1 month. To do the lunge, first open your legs to shoulder width, take a big step forward with your right foot, bend your knees so that they are horizontal in front of your ankles, and then step your left foot behind, landing on your knees and toes. Maintain this position for 30 seconds on each foot.

Step 5: Stairs instead of elevators

In the next month, you must give up elevators, escalators and other civilized facilities that give you an excuse to exercise less. Of course, if your company is on the 25th floor, try to take the elevator to the 15th floor first and then start climbing up.