How to lose excess fat on hips

Limit calorie intake

  1. Keep a food diary for one week. Eat your meals as usual. With this diary you will be able to make the necessary changes to your diet.
    • A food diary will allow you to perform your diet and modify it in such a way to lose weight.
    • Write down the portion sizes, small snack consumed with liquid calories and fatty foods. Mark these items or put them in a separate list — this will facilitate the drafting of a new nutrition plan.
    • Keep a food diary, and weight loss. Studies show that those who lead a food diary, and achieve success in losing weight in the long term.
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  2. Lower your daily intake by 500 calories. Thus, you will understand your body that it is time to shred the accumulated body fat (including fat on the thighs) for energy.
    • To lose weight and reduce the amount of fat in the whole body and hips in particular, it is necessary to reduce the number of calories consumed. Over time, reduced the number of calories will lead to weight loss.
    • As a rule, reducing daily intake to 500 calories allows you to lose per week is about 0.5-1 pounds of weight. Experts believe that this method is a harmless and healthy method of weight loss.
    • With the help of a food diary to determine what products may be omitted to reduce daily intake by 500 calories.
  3. Observe the suitable size of the portions. This will help you control calories and lose weight.
    • Think about how to buy a kitchen scale or measuring cups — this will help you control portion sizes.
    • Try to weigh or measure all portions and snacks to control the number of calories. Visually, you may be underestimating portion sizes that will lead to the consumption of more calories.
    • Measure out servings of the following: 80-120 grams of protein (approximately the size of a deck of playing cards), 30 grams (about 1/2 Cup, or 125 ml) grain products, 1 Cup (250 ml) of vegetables or 2 cups (500 ml) leafy greens, 1/2 Cup (125 ml) of chopped fruit or one small fruit.
    • Include every main meal 1 portion of protein foods and 2 servings of fruit or vegetables. It is also recommended during the day to eat 2 to 3 servings of grain products.
  4. Choose low-calorie food. In addition to reducing the number of calories and limiting portion size, another important measure when losing weight is to eat low-calorie foods.
    • When losing weight it is best to choose low-calorie foods that make it easy to control the size of portions.
    • Eat this low-calorie and low-fat protein food like poultry, eggs, low-fat dairy products, lean pork, seafood, legumes and tofu.
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    • Eat 100%-s ' whole grains without spices and sauces. The food of the whole grain has high nutritional value because it has more dietary fiber and other nutrients. Eat whole grains without spices and sauces, not to increase the amount of calories.
    • In most fruits and vegetables contain little calories. However, be careful when buying canned or frozen products. Ensure that they do not contain seasonings, sauces or added sugar.
  5. Limit consumption of calories with liquids. Often a significant portion of calories coming into our body with a variety of beverages. To lose weight, minimize the amount of "liquid" calories.
    • Calories are present in many drinks. Limit drinking these beverages or eliminate them to lose weight.
    • Limit consumption of soft drinks, whole milk, juices and fruit cocktails, alcohol, sweet tea, sweetened coffee drinks, sports and energy drinks hot chocolate.
    • Although some drinks almost no calories, they should also refrain in that case, if they contain large amounts of artificial sweeteners and other additives. This diet sodas, diet energy and sports drinks.
    • Drink clean fluids useful: plain and flavored water, no caffeine coffee without sugar and without caffeine, tea without sugar. Drink at least 8 glasses (2 litres) of fluid a day. Your body can require 13 cups (3,25 liters) of fluid daily.
  6. Limit snacking between meals. Another obstacle to losing weight is to snack too often. Constant snacking throughout the day can prevent to lose weight.
    • Experts recommend to limit the number of calories that are consumed throughout the day as a result of snacking. If you are aiming to lose weight, every snack should have no more than 150 calories.
    • Usually requires no more than 1-2 snacks per day, depending on your lifestyle and level of physical activity.
    • Snack no fat protein foods and natural sources of dietary fiber, such as fruits and vegetables. You can eat 30 grams nut mix and an average Apple, a Cup of nonfat Greek yogurt and 1/2 Cup (125 ml) grapes 1/2 Cup (125 ml) cheese and 1 Cup (250 ml) cherry tomatoes, or 80 grams of dried Turkey meat and 1 Cup (250 milliliters) carrot sticks.
Exercise to burn fat on thighs
  1. Do intense cardio workouts 4-5 times a week. High intensity interval training combines intervals of moderate and intense cardio exercise that helps to burn calories and get rid of excess fat.
    • Experts recommend high-intensity interval training for those who want to get rid of excess fat. Although such training and are not aimed specifically at the hip, they allow you to burn fat throughout the body.
    • High intensity interval training consist of alternating intense and more moderate intervals, and they usually take less time than conventional exercise. Interval training is good to combine with other cardio and strength training.
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  2. Practice at least 30 minutes five days a week. You will not be able to lose thigh fat, if you do not reduce the amount throughout the body. In addition, one type of exercise will not allow you to slender and proportionally built figure. Regularly do cardio training to achieve the goal.
    • Experts recommend to devote the moderate exercise 150 minutes a week. This can be walking, Jogging, Cycling, swimming, dance classes.
    • If you want faster to lose fat on the hips, go for one hour a day 5-6 days a week devote to exercise about 300 minutes per week.
    • Include in your training are cardiovascular exercises that strengthen the thighs and make them slimmer. You will be able to burn calories and strengthen your thighs using walking, Jogging, Cycling and training on the simulator "ladder".
  3. Perform squats. It is a popular exercise develops the muscles of the hips, buttocks, pelvis and abdomen. Strengthening these muscles, along with total fat, will increase lean muscle and make your thighs slimmer.
    • Get on the floor and spread your legs shoulder width apart. Put your hands in "prayer position" in front of chest.
    • Put your weight on your heels and sit down like you're trying to sit on a chair. Adjust the buttocks back and sit as low as possible, or as long as your hips are not almost parallel to the floor.
    • Write a brief pause in the sitting position, with thighs parallel to the floor. Then, slowly rise to starting position. Repeat the exercise 10-20 times, or as many as you want.
  4. Perform lunges. In this exercise, you should take one foot forward and bend the knees. It is perfect for strengthening the muscles of the hips and pelvis.
    • To start, stand up, spread your feet shoulder width apart and put your hands on your hips.
    • Step two feet forward with one leg. The toe of this foot should be facing forward. Simultaneously bend both knees and slowly squat.
    • To squat until the thigh of the front leg will not fall almost parallel to the floor. Ensure that the knee of the front foot located on the same vertical line with the ankle and did not speak to her.
    • Straighten your front leg and return body to original position. Change legs and repeat the exercise.
  5. Raise the hips. This exercise is aimed at strengthening the muscles of the pelvis and hips. In particular, it strengthens the outer thigh muscles.
    • Lie on your right side and put one foot to the other. Put your head near to the floor hand. Upper hand put on a belt.
    • Lift the top leg toward the ceiling; keep it straight and don't pull the sock. Then slowly lower foot back to its original position. Lie on other side and repeat the exercise with the other leg.
  6. Include in your workout the bridge. This exercise develops the back muscles of the legs and strengthens the hips and pelvis.
    • Lie on your back. Bend your knees at a 90 degree angle so that the feet remained on the floor. Put your hands on the floor on either side of the body.
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    • Tighten your buttocks and lift your pelvis so that your body from the knees to the head form a straight line.
    • Stay in this position for a few seconds, then slowly lower back to the floor and take its original position.
    • Repeat the exercise 10-20 times, or as desired. Make it harder: lift one leg and hold the bridge within one minute. Then change legs and repeat the exercise.
  7. Do plie squats. This is one of the basic moves in ballet, it strengthens the muscles of the thighs, buttocks and pelvis.
    • Stand and spread your feet slightly wider than shoulders. In this case socks must be directed at an angle of 45 to the body. Put your hands in "prayer position" in front of chest or put them on the belt.
    • Sit down. The head, torso and buttocks must remain on the same vertical line.
    • When squatting, keep your feet on the sides of the body and bend them at the knees. Get down as low as possible.
    • Slowly rise back to starting position. Tense the inner muscles of the thighs and buttocks. Repeat the exercise as many times as necessary.
30.05.2018