Do you feel that your buttocks and thighs are too big for your upper body? Do you hate formal workouts, gym memberships, and diet programs, but still want to get a more muscular butt and thighs? Although it is almost impossible to achieve without a little help from exercise, at least you can outsmart it with daily routines and homework at the end of the week. This means you don't have to visit the gym or change your schedule to exercise.
Step
Part 1 of 3: Adopting a Healthy Diet
Step 1. Increase your diet gradually
A healthy diet has been proven to play a major role in getting a healthy body. However, do not change your diet drastically. Do it little by little. For example, you can start by increasing the portion of vegetables. Then, reduce your intake of soft drinks.
After that, replace fatty desserts with fruits. Next, start eating whole wheat bread instead of regular bread. Then, eat less candy at work. Over time, these small changes will become good habits
Step 2. Allow yourself to occasionally break your diet
Most people who have a low body fat percentage still eat their favorite foods sometimes. That way, you don't feel too pressured by the diet you are following. Plus, you won't feel the need to gorge yourself as if you'll never enjoy this food again. Therefore, enjoy your favorite food from time to time. Just make sure you don't overdo it and completely violate a healthy diet.
If you eat the right amount and type for your body, your body parts, including your buttocks and thighs, will naturally be proportioned. Your goal is not to go on a diet, but to make healthy eating a part of your lifestyle
Step 3. Choose healthy foods
There are many choices of food and drink that one can consume. One of them is fast food (junk food), which usually contains added sugar and salt and is rich in saturated fat. Unfortunately, often these foods are tastier than healthy foods. You can eat it occasionally, but it's best to eat more nutritious foods. The trick, you can choose healthy foods by reading the labels, and replace fast food with four healthy five perfect foods.
The five perfect food groups include: legumes/beans and vegetables; real grain foods; low-fat and poultry meat, fish, eggs, tofu, nuts and seeds; and milk and yogurt cheese
Step 4. Master all the art of portion control
If you don't like exercise, portion control is very important. If you are disciplined, you can try a little bit of all kinds of food. This is a great way to eat without sacrificing the pleasure of eating for a healthy lifestyle.
Part 2 of 3: Becoming More Active at Home
Step 1. Find ways to do more active household chores
Trim lawn grass instead of using automatic tools. If your page is large enough, divide the page into sections and work on separate days. Wash manually instead of using a washing machine. Use a pitchfork instead of a leaf blower. Wash your own car instead of taking it to the car wash.
Step 2. Do your homework to your favorite energetic song
Make yourself want to dance. Light dancing can burn 3-4 calories per minute, and fast dancing burns 8 calories per minute. If you dance while working, your body will burn about 5 calories per minute. Therefore, dance a lot to reduce buttocks and thighs, while doing household chores more quickly.
Step 3. Be a person who doesn't try to shape his body
You can do this by building a set of habits over the years that help you stay in shape without much effort. This happens over time by making good lifestyle choices. Choose an active weekend activity like hiking or biking. Don't just sit on the couch. Overall, sitting too long is not good. That means, whenever possible, get up and move.
Step 4. Replace the office chair with a stability ball
Sitting on this ball is much more beneficial for you. Unlike a regular chair, you must have good posture and not be able to slump to be able to sit in this chair. In addition, sitting on this ball activates the core muscles of the back, pelvis and abdomen. When one part of the body begins to form, it means that other parts of the body are also affected by the good.
Step 5. Wear a weighted vest on your torso
This kit is perfect if you don't like exercising. You can wear it when cleaning the house or washing the car. The vest will increase your load by 9 kg. You can even just put it on and walk for 30 minutes. This vest helps build muscle and burn calories without the need for exercise.
Part 3 of 3: Becoming More Active Outside the Home
Step 1. Stand up more, instead of sitting
Your metabolism and calorie-burning enzymes are more active when you stand up, and you'll also burn some calories. So the next time you're standing in line at the doctor's clinic or bank, waiting for the bus, or making a phone call, stand up to slim your butt and thighs.
Step 2. Use the stairs instead of the elevator or escalator whenever possible
Climbing stairs is an easy activity to do and can tone your buttocks and thighs. If you climb stairs for 20 minutes, depending on your weight, the number of calories burned is between 130-170 calories. The more calories burned, the less fat reserves in the body, especially in fatty areas such as the buttocks and thighs.
Step 3. Ride a bicycle instead of a motorized vehicle whenever possible
Cycling is very beneficial for the legs and buttocks because you keep pedaling throughout the ride. Cycling is also a light impact activity, which means it does not burden the body. Most people who cycle regularly have a firmer butt than before they started riding. This is because your butt muscles work when pedaling a bicycle.
Step 4. Park the vehicle away from the destination
Most people prefer to give up when they can't find a parking space. Next time, park your vehicle some distance away in a space that is still empty, and walk cheerfully towards your destination. You're not only moving your butt, you're also burning calories. This is also beneficial when you have just finished eating because the body's stored fat is reduced.
Step 5. Use a pedometer
Research shows that just wearing a pedometer, you walk 27% more than usual. Usually this amount is equal to an additional 1.5 km a day. Even if you don't like exercising, you will naturally walk more. Usually a person takes 15-20 minutes to walk a distance of 1.5 km and adds 4 kg of heat burned per year.
