Unless you have an awesome metabolism, we all crave ways to shed unwanted weight without starving our growling tummies. I myself have a particularly sweet tooth. How do we lose the pounds without giving up the foods we love? Try the following.
Walk:
Take every opportunity to put some mileage on those legs! Walk at least one to three miles a day for six days out of the week. Your walk should take about an hour at the most. I've found it to be extremely fun to take a walk with a friend, but feel free to utilize a treadmill if you have one.
Some tips when walking:
- Always be sure to have good quality running shoes with plenty of room for your toes.
- Walk at a pace that's comfortable for you. The pace should be a little faster than your normal gait.
- Integrate fast walking or jogging for 30 seconds at a time.
- Keep your shoulders back and chin straight. Posture is important!
- Lengthen your stride to tone your inner and outer thighs more efficiently.
- Don't forget to stretch after your walk!
Work Outs:
Upon completing your walk utilize at least three of the following exercises to help tone your legs.
1. Thigh Raise - Lie face down with your arms crossed and supporting your head. Extend your legs straight out so that your feet are a few inches off of the ground. Bend your knees slightly while keeping them off of the ground. Hold in this position for at least 15 seconds. Slowly unbend your knees, lower your legs to the ground, and repeat at least once.
2. Leg Raise - Sit on the floor with your right knee bent and left leg fully extended. Lift you left leg up so that it is at least 6 inches off of the ground. Hold for five seconds and lower (with control). Do at least five reps for each leg.
3. Kick Backs - Get on your elbows and knees. Keep your back flat. Raise your left leg with your knee bent and heel pointed to the ceiling. Hold this position for five seconds then slowly lower your leg. Do five reps for each leg.
4. Leg Lifts - Stand and hold on to the back of a chair. Move one of your legs back at an angle with toes touching the floor. Raise this foot until your heel is at least 12 inches off of the floor. Hold this position for five seconds. Do at least 10 or more reps for each leg.
5. Sit on the Wall - Stand with your back against the wall. Slide down until your thighs and parallel to the floor. It should look like you are sitting in an imaginary chair. Hold for 30 seconds to two minutes. Repeat at least 3 times.
Eat Healthy
Many people count calories to help lose weight. While this is an effective strategy, what's left for those of us who aren't calorie calculators? Here are a few tips to help you lower your calorie intake without becoming obsessed with nutrition labels.
- Eat when you are hungry, do not starve yourself!! Those that starve themselves normally overeat when it's time for a meal.
- Drink lots of water and stay hydrated. Water helps you feel full, but should NOT replace any meals.
- Pick one unhealthy thing that you eat and steer clear from it. I have an unhealthy addiction to Oreos and have told myself that I will allow myself a cookie a day. (I've found that designating Sunday as Oreo Day is disastrous as I'll eat them nonstop.)
For pictures of the workouts described above and for more information, visit the link below or read "Thin Thighs in 30 Days" by Wendy Stehling.
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