You can lose fat around your hips with healthy lifestyle changes.There is no need for fad diet or excessive workout routines.This article will walk you through what you need to know to start achieving your goal, like how to choose healthy foods and portion sizes and which exercises will be the most beneficial.You can start to see the results of your lifestyle changes if you make them sustainable.
Step 1: A food journal is a good way to keep track of your food.
Continue eating normally.If you want to change your diet, you can use this journal as a baseline.A food journal can give you clues about what you can do to lose weight.Take note of portion sizes, snacking, liquid calories and higher fat foods.You can make a list to help you get started with your diet plan.When you're trying to lose weight, keep a food journal.People who stick to their food journals are more successful at losing weight.
Step 2: 500 calories a day is how much you should reduce your intake.
You can signal to your body to use its stored fat for energy by reducing the amount of food you eat.You need to cut calories to lose weight and reduce body fat.A reduction in calories will result in weight loss.A 1 pound weight loss is achieved each week when a deficit of 500 calories is created.This safe and healthy weight loss is considered by health professionals.You can use your food journal to see what types of foods will result in a 500 calories deficit.
Step 3: Follow the portion sizes.
You can lose weight by following portion sizes in your meals.Measure portion sizes with a food scale or measuring cups.To make sure you're on track, it's a good idea to measure each meal and snack.Eyeballing portions can lead to overestimation of portion sizes.To find out how much food you need to eat, measure foods to the following sizes: 3 to 4 ounces of food or about the size of a deck of cards, 1 ounce of grains or 1 cup of vegetables, or 2 cups of leafy greens.Each meal should include at least one serving of a fruit or vegetable.It's recommended to eat 2 to 3 serving of grains throughout the day.
Step 4: There are lower calories to choose from.
Choosing lower calories foods is one way to help you lose weight in addition to watching calories and portion sizes.When it comes to weight loss, portion controlled and lower in calories are the best choices.Chicken, eggs, low-fat dairy products, pork, seafood, and tofu are low in calories and fat.Whole grains have no seasonings or sauces.Whole grains have higher amounts of fiber and other vitamins.Purchase grains that don't have a seasoning packet.Fruits and vegetables are low in calories.If you're buying canned or frozen items, be careful.Make sure they don't have added seasonings, sauces or sugars.
Step 5: Limit liquid calories.
A large part of the excess calories in your diet can be attributed to liquid calories.You can lose weight by cutting these out completely.A variety of beverages have liquid calories in them.The best way to support your weight loss is to not drink these types of drinks.Limit drinks to: regular soda, full fat milk, juices and juice cocktails, alcohol, sweet tea, sweetened coffee drinks, sports drinks and energy drinks.Drinks with no calories should be limited due to the high amount of artificial sweeteners and other ingredients.Diet sodas, diet energy drinks, and diet sports drinks are not allowed.If you want to fill up on fluids, you can do so with clear, hydrating fluids.You may need up to 13 glasses daily if you aim for a minimum of eight 8 ounce glasses.
Step 6: Excess snacking can be cut out.
snacking is a dangerous area for weight loss.If you eat too much throughout the day, you can sabotage your weight loss.Many snack foods are made out of sugars that are not healthy and can lead to fat build up.You should limit the amount of calories you eat from snacks throughout the day.If you want to lose weight, keep snacks to 150 calories per snack.Depending on your lifestyle and activity level, you will only need a maximum of 1 to 2 snacks daily.A fruit or vegetable is a good source of high fiber and low fat.One ounce of mixed nuts (30 grams) with a medium sized apple is a good snack.
Step 7: Do cardiovascular exercise for 4 to 5 days per week.
High intensity exercises are an exercise that combines both moderate and high intensity activities that burn calories and help burn body fat.Those who want to get rid of excess body fat are being encouraged to do high intensity interval training.It can help reduce your body fat.High intensity workouts are usually shorter in length and combine short bouts of both very high intensity activities and more moderate activities.They work well with other strength and cardio training.
Step 8: 5 days per week, at least 30 minutes of exercise.
Reducing overall body fat is the only way to reduce hip fat.Tone exercises or strength training are not enough to spot correct.It's important to include regular cardio to help you meet your goal.150 minutes of moderate intensity exercises are recommended by health professionals.This can include any activity that involves walking,jogging, cycling, swimming or dancing.Aim to work out for 1 hour 5 to 6 days per week or up to 300 minutes weekly if you want to see a quicker reduction in your hips.Cardio exercises are known to slim and tone your thighs.Running/jogging, using the stair master or cycling can help burn calories and tone your legs.
Step 9: Do some squats.
This popular exercise works your hips, butt, thighs, and stomach and will help to build lean muscle.You should start with your feet hip width apart.In the middle of your chest, place your hands in prayer.You are trying to sit in a chair while putting your weight into your heels.Push your buttocks out behind you and go down as far as you can until your thighs are parallel to the floor.The thighs are parallel to the ground.Rise back up to your starting position.As necessary, repeat 10 to 20 times.
Step 10: Do lunges
Step forward with 1 foot and allow your knees to bend in this exercise.This is a great way to strengthen your hips and thigh.Put your hands on your hips as you start standing.With one foot, move forward a few feet.Your toes should point forward.Drop your back knee and bend your front knee at the same time.Drop down until your thigh is parallel to the ground.Don't put your ankle in front of your knee.To push your body back up to the starting position, use your front thigh.Go back and forth between legs as necessary.
Step 11: Hip raises.
This particular exercise targets the muscles in your hips and thighs.It will help tone your thigh up to your hip.Place your legs on top of each other and lay on the ground.Rest your head on the floor.Place your hip on your upper arm.Keeping your leg straight and foot flexed, raise your top leg towards the ceiling.Slowly lower back to the starting position.Do the same number of raises with both legs.
Step 12: Add in the bridge exercise.
The bridge is a position that works the back of your legs but can help your thighs and hips look more toned.You can face the ceiling by laying on the ground.At a 90 degree angle, bend your knees in front of you.Rest your arms on your sides.Raise your hips into the air until your body is in a straight line.Hold for a few seconds before rolling your spine back onto the ground.As necessary, repeat 10 to 20 times.Raise one leg and hold your hips at an even level during the minute to make it harder.Do it with the other leg.
Step 13: Plies should be included.
This squat like exercise helps tone your thighs, butt and hips.Stand with feet slightly wider than shoulder width.Place your toes in a 45 degree angle away from your body.You can put your hands on your hips or in front of your chest.Keeping your head, torso and buttocks in a straight linear line, lower your body.Your knees should be moving away from you as you lower your body.Lower yourself as far as you can.To push yourself back up, slowly raise your body up to the starting position, using your thighs and buttocks.As necessary, repeat as many times as necessary.