/10switch To Hiit Workouts
While going for a run is a good way to rev up your weight loss goals, high intensity interval training keeps your heart rate up and helps you burn more fat in less amount of time. While hip fat is also stubborn and needs a lot of work, it is proper to go for something that will help you break the sweat.
Commit To Comprehensive Weight Loss
Use an online calculator to help you figure out how many calories you should eat daily during the two weeks of your focused weight loss. Plug in your age, gender, size and activity level to determine how many calories your body uses daily then subtract 500 to 1,000 from this number. Don’t drop below 1,200 calories if you’re a woman or 1,800 calories as a man, in an effort to lose weight faster. Eating too little can stall your metabolism and make weight loss more difficult.
Eat mostly whole, natural foods such as lean proteins, fresh vegetables and fruits, low-fat dairy and whole grains. For an easy way to control calories and eyeball portions, fill half your plate with watery, fibrous vegetables — such as lettuce, broccoli, kale, cauliflower and peppers. Then, reserve a quarter for whole grains, such as brown rice or 100-percent whole-wheat bread.
Fill the last quarter with a protein low in saturated fat, including fish, chicken breast, tofu and lean ground beef. Aim to consume at least 0.6 gram of protein per pound of your body weight per day. For a 150-pound person, that’s 90 grams of protein a day. This amount helps preserve lean muscle mass as you cut calories, keeps you feeling full and supports weight loss beyond the two weeks. Since you have such a short deadline for weight loss, avoid sugary treats, alcohol and refined white-flour products completely.
Make Your Lower Body Work Too
“If you want to slim your hips, think of your entire lower body,” says Rachel Piskin creator of Chaise Fitness. “Focus on exercises that build long, lean muscles. This will lengthen your hamstrings and quads, which as a result will create a more lean and toned lower body.” Exercises you should consider include opposite leg and arm lifts and yoga-inspired moves like twisted chair and downward dog.
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Is It Possible To Slim Hips
While its not possible to spot-reduce fat on your hips, you can design a program that prioritizes fat loss with an emphasis on lower-body strengthening exercises. The end result may include hips that are trimmer, stronger, and more toned. Noom helps you adopt healthy habits so you can lose weight and keep it off.
Minimize Your Salt Intake
Since water follows salt, i.e. sodium, that is why when you are dehydrated, your skin becomes dry and the urine is scant and concentrated . This means that too much salt intake results in the body retaining water, causing bloating and fluid imbalance . Minimize your salt intake by cutting back your consumption of processed foodstuffs such as canned juice, sauce, and soups loaded with sodium. Consume more of the other types of electrolytes such as magnesium, calcium, and potassium from a healthy diet to keep the bodys fluid balance stable and for the body to retain less salt . These can be obtained from yogurt, green leafy vegetables, and bananas, among others.
Track your progress by having a journal where you record everything you eat and the workouts one daily. You need to be patient and committed to obtaining lean, strong, and well-toned thighs. Losing overall weight will make you look slimmer, so do not concentrate only on the leg area. After losing thigh fat, you need to eat right, regularly engage in physical activity, and minimize stress so that you do not go back to where you came from. Note that losing thigh fat not only boosts your confidence but also enhances your overall body composition, making you healthier.
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Eat More Thermogenic Foods
“Different foods generate different thermogenic responses. Whenever you eat anything, it takes energy to transform that food into something you can metabolize. There are certain foods that take a lot more energy to metabolize, making your body work harder for the energy it takes in, and helping cut back on your overall calorie gain,” Gentile says. “Some popular thermogenic ingredients are turmeric, garlic, coconut oil, green tea, cinnamon, apple cider vinegar, chili peppers , and salmon. Combining resistance training with eating more thermogenic foods we are more likely to be putting ourselves in a position to change our body composition from less fat to more muscle!”
/10be Consistent At Whatever You Do
When you’re looking to lose weight in the hips or anywhere else in the body, you have to be consistent with your weight loss plan and must stick to the routine you have planned. Whether it’s adhering to the restrictive diet suggested by your trainer or indulging in high intensity trainings, you must develop a sense of uniformity.
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Best Diet Tips To Reduce Hips And Thighs Fat:
A proper diet should be an essential part of your regime to reduce fat from your thighs and hips. A proper diet is vital in achieving the target. Take a look at some of the dietary tips.
A. Low-Calorie Fruits:
Low-calorie fruits and vegetables are one way to reduce the thighs and hips without exercise. Since they are in calories, you can take in relatively more substantial portions.
How To Use:
- Drizzle a spoonful of olive oil on a green salad. You can add some sautéed veggies to your soups, pasta, and casseroles.
- You can have a healthy soup or snack like apple or carrot sticks in between meals.
B. Boost Fibre Intake:
Eating fruits and veggies that are rich sources of fibre such as apples, pears, raspberries, leafy vegetables, and peppers.
How To Use:
- Prepare a yummy fruit salad with diced up apples, pears, raspberries, creating an ultimate fruit bowl.
- Add many leafy and other veggies to your soup or salad, making it rich in nutrients.
- Adding grilled salmon with steamed spinach is another way to go.
- Whole-wheat pasta, oatmeal, and bread are other sources of fibre.
C. Workout:
What another quicker and easier way to shed that blob of fat around your thighs and hips? Indulge in some rigorous exercise and sweat it out. Do workouts that will challenge your hips and thighs. Cardio works the best! Do this daily.
If you have any more doubts regarding the exercises to reduce hips and thighs fat, let us know. We would love to assist you with the best solutions and answers.
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Restricting Calories For Fat Reduction
Ways To Lose Weight In Your Hips
In a perfect world, you’d be able to pick and choose where you lose and gain weight. Unfortunately, when your body needs energy, it takes it from all over your bodynot just from your hips because you’re sick of your love handles and those dreaded areas of fat. But if you’re specifically wondering how to lose hip fat, there are tweaks that can be made to your diet and exercise plan that make shrinking your hips a more feasible endeavor.
“The way to reduce love handle fat is the same process to reduce arm fat, leg fat, etc! You have to reduce your overall body fat percentage eating less and moving more,” says Sarah Bowmar, certified personal trainer and fitness nutrition certified, from Bowmar Nutrition.
So what exactly can you do to lose hip fat? We turned to some of the country’s leading health and fitness experts to find out the most effective strategies for how to lose hip fat, all of which eschew quick fixesand instead, encourage long-term weight loss results.
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Give A Shot To Lemon Water And Green Tea
Another easy remedy on how to reduce hip fat is drinking these soothing beverages. Give your day a kickass start with lemon water as your first drink. Lemon water is known for mobilizing fat, boost immunity, and fighting harmful free radicals. Well, known for its pH balancing properties, it helps cut down the bodys excess fat.
Green tea or Herbal tea is rich in antioxidants, is a boon for your health. Containing epigallocatechin gallate , a potent antioxidant, helps in flushing out toxins, improve digestion, increasing satiety, and keeping the energy level at par. So get ready to sip on few cups of green tea daily but avoid sugar and excess flavor or preservatives in the manufactured tea.
Also See: How to Use Jeera Water for Weight Loss
And When You Train Your Thighs Have A Plan
Don’t just randomly add a leg day every once in a while. Go in with a routine and plan in mind.
Choose your favorite exercises from each group and complete each for eight to 12 reps at your maximum weight for a total of three to four sets. Ideally, try for two days of leg workouts each week, mixing multi-muscle compound movements with more targeted exercises .
Target your thighs all over by doing curtsy lunges, sumo squats, and goblet squats. Focus on your inner and outer thighs with lateral lunges and band leg side raises and hit your hamstrings with deadlifts, reverse leg curls, and bridges with hamstring curls.
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Exercises To Burn Hip Fat
A good workout session for at least 30 minutes, five days per week, will blow your mind as you will see the right weight proportioning in your body within few days. Including regular cardio is an important component to help you meet your weight loss goal. It is recommended to do 150 minutes of moderate exercises each week. This includes walking/jogging, cycling, swimming, and even dancing. Below given are best exercises to reduce hip fat-
Cut Back On The Cocktails
A few drinks can sneakily add a whole lotta calories to your daily intake. Whether you go for light beer or a mixed drink, they can easily add up to at least 100 to 110 calories per beverage, according to the U.S. National Library of Medicine.
The foods you choose to eat while under the influence arent usually optimal either. In fact, a study from the journal Appetite found that moderate drinkers were 24 percent more likely to order something savory like salty fries, which may be the only edible item at your local dive bar, after drinking. And its not just the quality of food that affects your weight but the quantity youre taking in, especially if you didnt start off the evening with a hearty meal.
So, limiting how much and how often you consume booze can help with any weight loss goals you might have.
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Food To Reduce Hip Fat:
Include entire foods in your diet, limit your carbohydrate intake, and consume a lot of plant-based meals. Eat in moderation, consume fibre meals, and consume a variety of fruits and vegetables.
Consume lean proteins of excellent quality, such as seafood, lean meats and poultry, eggs, nuts, seeds, and legumes. Consume dairy products that are fat-free or low-fat. Limit your intake of saturated and trans fats, as well as added sugar and salt.
How Much Protein A Day To Lose Weight Fast
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Consider Apple Cider Vinegar
Consuming apple cider vinegar is also an effective way to reduce hip fat. ACV contains essential enzymes and minerals like calcium, magnesium, and potassium. It helps break down the accumulated fat in the hip, eliminates body toxins, and prevents water retention.
Also Read: Apple Cider Vinegar for PCOS
Workouts To Strengthen The Muscle
It is important to strengthen your muscles as you lose fat so that the legs are toned. This means engaging in workouts performed against resistance to build strength and muscular endurance. According to the American College of Sports Medicine, adults should do 8 to 10 multi-joint exercises 2-3 times a week . These workouts simultaneously impact on several muscles, therefore, burn more calories .
An example of a comprehensive leg workout is the lunges, which tones the hamstrings and quads, in addition to being an effective exercise on how to lose thigh fat and butt fat for men . In most cases, the male butt has lower fat content than that of women, but if you want to make your butt leaner and tone, cycling, and lunges will do a great job. Here are the steps for doing lunges appropriately, as provided by Healthline :
- Stand straight with hands-on-hips if you need extra balance.
- Place your right foot at the front and left one behind.
- Bend the right leg at the knee to create a 90degrees angle. The right knee should not extend beyond the ankle, to prevent injury.
- Press your body weight down into your heels, then press back to the starting position
- Repeat the steps several times before switching the legs.
Lunges With Weights
Note:
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