Do you think your buttocks and thighs are too big compared to your upper body? Don't you feel like working out, going to the gym or going on a diet, but still want a more toned butt and thighs? While it is almost impossible to achieve this without a little exercise, you can at least try to make them lose weight through your daily routine and weekend chores. In other words, you don't have to go to the gym or change your schedule to exercise.
Part 1 of 3: Eat healthy
Step 1. Gradually change your diet
It is well known that diet plays an important role in physical appearance. However, you don't have to change your eating habits overnight. Take it gradually and you will get there. For example, start by eating more vegetables. Then, stop drinking sugary soft drinks.
After that, eat fruit instead of fattening desserts. Then eat whole wheat bread instead of white bread. Then stop eating sweets at the office. Over time, these small actions will become good habits
Step 2. Let yourself go once in a while
Most people with low body fat levels still enjoy their favorite foods from time to time. Eat whatever you want every once in a while so you don't get disgusted with a healthy diet. It will also prevent you from pouncing on the foods you are missing out on when the opportunity arises. You can enjoy this cookie or piece of chocolate, but not too often to keep your diet healthy.
If you eat the right amount of food for your body type and choose the right type of food, it is natural that the different parts of your body, such as your buttocks and thighs, are proportional to each other. It's not about going on a diet, it's about incorporating healthy eating into your lifestyle
Step 3. Choose healthy foods
Many foods are eaten and drunk. One of them, junk food, usually contains salt and sugar in addition to being high in saturated fat. One of its biggest drawbacks is that it often tastes better than healthy food. You can eat it sometimes, but the rest of the time it's better to stick with nutritious foods. The best way to choose is to read the product packaging and replace junk food with all 5 food groups.
These 5 food groups are legumes and vegetables, whole grain foods, poultry, lean meats, fish, eggs, tofu, nuts and grains, dairy products
Step 4. Master the art of portion control
If you don't participate in any physical activity, portion control is important. If you can, you can try a bit of everything. It's a way to eat better without feeling like you're sacrificing too much for your lifestyle.
Part 2 of 3: Be more active at home
Step 1. Find a more active way to do your housework
Use a manual mower rather than a riding mower. If you are using a riding mower because of the size of your yard, divide it into sections and mow each section on different days. Use a shovel rather than a snow blower. Use a rake rather than a leaf blower. Wash your car yourself instead of driving it to the car wash.
Step 2. Listen to catchy music
Do your housework to the rhythm of catchy songs that you like. You can't help but dance. A slow dance burns about 3 to 4 calories per minute and a fast dance about 8 calories per minute. If you dance while cleaning, you will burn an average of 5 calories per minute. Dance not only to lose weight buttocks and thighs, but also to finish your housework faster.
Step 3. Be that person who isn't trying to stay in shape
You can do this by building a series of habits over the years that will help you stay in shape without much effort. All you need to do is make the right choices. On the weekends, do an activity that helps you move, such as rock climbing or cycling. Don't be a couch junkie. Sitting too long is usually not good for you. It means you have to get up and move whenever you can.
Step 4. Replace your office chair with a stability ball
Whatever you do, sitting on a ball is best for you. It requires good posture and unlike sitting on an office chair, you cannot slouch. Sitting on a ball also works your back, hip and abdomen muscles. When one part of your body gets back into shape, so do other parts, such as the buttocks and thighs.
Step 5. Wear a weighted vest
This is a good investment if you don't like to exercise. You can wear it when you clean the house or when you wash your car. The jacket forces you to carry an additional 9 kg. You can even just wear it by walking for 30 minutes a day. It will help you build muscle and burn calories, all without exercising.
Part 3 of 3: Be more active outside the home
Step 1. Get up instead of sitting down
Your metabolism and fat-burning enzymes are more active when you get up, and you burn a few hundred extra calories. The next time you're waiting at the doctor's or dentist's office, at the bus stop, when you're on the phone, or when you're in line to renew your driver's license, get up instead of sitting and imagine your butt like that. that your thighs get slimmer.
Step 2. Take the stairs
Take the stairs instead of the elevator or escalator whenever possible. Climbing the stairs is an easily accessible activity that tones your glutes. For 20 minutes spent climbing stairs, you burn between 130 and 170 calories depending on your weight. The more calories you burn, the less fat your body stores, especially in fatty areas like your buttocks and thighs.
Step 3. Use your bike
Use your bike instead of your car whenever possible. Because you use your lower body to pedal, the bike is good for your legs and good for your glutes. This activity does not harm your body because it is low impact. People who cycle regularly say their buttocks are much firmer than they used to be. This is because the gluteal muscles are engaged when you pedal.
Step 4. Park far away
A lot of people are beside themselves when they can't find a parking space. Next time, turn this inconvenience to your advantage by parking far away so you can happily walk to your destination. Not only will you be moving your butt, thighs, and the like, but you'll also burn calories. This is even more beneficial if you have just eaten, because you store less fat if you walk right after a meal.
Step 5. Use a pedometer
Studies show that by simply wearing a pedometer, a person can walk 27% more than usual. That's at least 1.5 extra km per day. Even if you don't exercise, it will come about so naturally that you will choose to walk more. Walking 1.5 km per day takes about 15 to 20 minutes, which allows you to burn up to 4 kg per year.