Originally posted 2016-06-08 22:16:23.
Get Rid of Hip Fat
How to get rid of hip fat? Well, women commonly store fat in their thighs and hips. As a result of this, often times women focus solely on trying to lose fat their hip and thigh area and while’s there’s nothing wrong with trying to tone up those body parts, losing weight in only that area is not realistic. Only overall weight loss can reduce the size of any body part. As you lose weight, you’ll lose fat stored around your hips and thighs, and other problem areas. The best way to lost weight is via a combination of cardiovascular activities, strength training, and a healthy diet rich in fruits and vegetables. Below are a list of ways to help you get started on your weight loss journey.
Make a Food Journal
A food journal is exactly what it sounds like: a journal of all the foods you eat. Eat what you would normally in a day, but write everything down in the journal, even the condiments you put on your salads. Studies have shown that those who have food journals see more success with long-term weight loss.
A food journal allows you to see what you’re really eating and where you might be eating more than you think you are. So take careful note of food portions, the liquids you drink, and the amount of calories in the foods you eat throughout the week.
As you begin your weight loss journey, continue writing down what you eat. Once you see what you normally eat over the course of a week, reduce your caloric intake by 500 daily. You can use your food journal to see where you can cut out calories. Maybe you can swap out your favorite soda for water, or use lemon and salt instead of salad dressing. Reducing the amount of calories you eat signals your body to use its stored fat for energy (including the fat stored in your thighs!) You can (and should) safely lose about one to two pounds a week reducing your caloric intake by 500.
Eat Reasonable Portions
The next step is to eat reasonable portions. To help you do this use measuring cups, or buy a food scale. Measure each meal and snack to help you stay on track. Eyeballing portions often results in underestimating the amount of calories you consume, and overestimating portion sizes.
Below is a rough guide to show you how to measure foods.
- 3-4 ounces of protein (the size of a deck of playing cards).
- 1 ounce of grains.
- ½ cup of vegetables, or 2 cups leafy greens (like kale or spinach).
- 1/2 cup, or 1 small piece of fruit.
Each meal should include two servings of fruit and vegetables, and one serving of protein. Also try to consume at least two servings of grains throughout the day. Grains, like rice and quinoa, are easy to incorporate in dinners and lunches.
Pick Low-Calorie Foods
If you’re not a fan of eating smaller portions, pick lower calories foods, such as fruits and vegetables, to eat. Go for lean protein foods like eggs, low-fat dairy products, legumes, poultry, tofu, seafood, and pork. These will fill you up.
With grains, go for 100% whole grains without extra sauces or seasonings. Whole grains are extremely nutritious and they have higher amounts of fiber and other nutrients.
Many fresh fruits and vegetables are naturally low in calories. Just be wary when purchasing canned or frozen produce to ensure they don’t contain any added sugars or seasonings.
Watch Out for Liquids
Beware of liquid calories. Sodas, milk, fruit juices, sweet tea, energy drinks, coffee, and alcohol are probably responsible for a lot of excess calories in your diet. Cutting these out will help you lose weight. Also avoid “diet” drinks claiming to have no calories, but contain artificial sweeteners and other additives. Instead, drink water, make your own natural juice at home with a juicer, or drink unsweetened teas and coffees. You should be drinking at least eight glasses of water a day, or 64 ounces.
When you get the munchies, try not to reach for chips or cookies. Your snacks generally shouldn’t exceed more than 150 calories, so go for healthy options such as fruits and vegetables. The amount of snacks you eat is also dependent on your lifestyle; if you’re sedentary you don’t need any more than two snacks a day.
Below are a few low-calorie snacks to incorporate into your diet
- 1 ounce of mixed nuts
- 1 individual low-fat plain Greek yogurt
- 1 apple or banana
- 1/2 cup of cottage cheese
- 3 ounces of beef jerky
You should workout 4 to 5 times a week, or around 150 minutes a week. HIIT, or high intensity interval training, is an exercise that combines high intensity and moderate cardio activities. I recommend HIIT workouts to those wanting to lose weight. While it doesn’t target your hips, it will help you lose weight overall.
HIIT workouts are typically no longer than thirty minutes, but involve a lot of high-intensity activities. Doing HIIT five times a week will help you lose weight, as cardio is what really causes you to lose weight. Jogging, running, and cycling are all great forms of cardio that help you lose weight and tone your thighs.
Below are some easy workouts you can do to help you get started on your weight loss journey.
- Squats are a great exercise that works your butt, thighs, hips, and stomach. Keep your feet hip width apart, place your hands in front of you as if praying and squat as if you’re trying to sit in a chair. Go down as far as you can before coming back up. Repeat this ten to twenty times a day and you’ll have a firm, toned bottom.
- Lunges are another great exercise. Here, you will step forward and bend you knees. This exercise helps you tone your thigh and hip area. You’ll want to begin by standing with your feet shoulder length apart and by placing your hands on your hips. Step forward with one foot, keeping the toes pointed, and drop your knee while bending your front knee at the same time until your front thigh is parallel to the ground. Keep your back straight and switch legs. Repeat this fifteen times, increasing the amount of lunges you do little by little.
- Plies are another great move to help tone you up. Stand with your feet a little more than shoulder width apart and point for toes at a forty-five degree angle, facing away from your body. Place your hands on your hips and lower yourself slowly, keeping you head up and your back straight. As you go down, your knees should bend away from you. Repeat plies as many times as you feel comfortable doing, though about fifteen-to twenty is reasonable.
- Hip thrusts are another great exercise that targets the hip and thigh muscles as well. Lie on the ground and stack your legs on top of one another. Flex and lift one foot and raise your hips toward the ceiling, and then lower them back down. Switch legs and repeat at least ten times per leg.
Remember, there are no shortcuts to losing weight, and toning up your hip and thigh area. Following these steps will show you how to get rid of hip fat, but it’s important not to stress just about your appearance, and instead focus on eating good foods and exercising regularly for the sake of your health.