The hips and thighs are usually the parts of the body where excess fat accumulates, especially in women. Unfortunately, it is not possible to work on these areas specifically without involving all the others. Only by losing weight in general can the desired results be achieved in a specific area. If you lose weight and reduce the amount of body fat, you will find that you have lost not only the fat accumulated around the hips, but also in other parts of the body. If you want to lose excess fat, you will need to combine proper nutrition with specific aerobic and strength exercises.
Steps
Method 1 of 2: Limit Calories to Reduce Fat Amount
Step 1. Keep a diary of your eating habits for a week
Do not make any changes to your everyday diet. This diary will be the starting point for changing the diet.
- A diary on eating habits will allow you to analyze your diet and understand how to change it to be able to lose weight.
- Take note of the portions, snacks, calorie drinks, or high-fat foods that are normally present in your diet. Mark these items or list them to start planning your diet.
- Keep writing in your diary what you eat throughout the diet. People who follow the diary guidelines have been shown to achieve better long-term weight loss results.
Step 2. Eliminate 500 calories from daily consumption
If you reduce the amount of food, your body will understand that it must start using the stored fat to obtain the energy it needs (including that accumulated in the hips).
- To reduce weight and excess body fat all over your body and hips, you need to cut calories. A reduction in calorie consumption over time also leads to weight loss.
- The elimination of 500 calories per day generally results in a weight loss of 0.5-1 kg per week. Health professionals believe that this way of losing weight is the healthiest and healthiest.
- Use your eating habits diary to evaluate which foods you need to avoid in order to cut out 500 calories.
Step 3. Respect the indicated portions
Adhering to portions correctly at each meal will help you keep calories in check and lose weight.
- To measure portions correctly, purchase a food scale or measuring cup.
- It is advisable to measure each meal or snack to make sure you are doing everything correctly. Judging the portions by eye you risk overestimating the quantities and consuming fewer calories than necessary.
- Establish the quantities of food according to these parameters: 85-110 g of protein foods (about the size of a deck of cards), about 30 g or 1/2 cup of cereals, 1 cup of vegetables or 2 cups of green leafy vegetables, 1/2 cup chopped fruit or a small piece.
- Include 1 serving of protein and 2 servings of fruit or vegetables in each meal. It is recommended to consume about 2-3 servings of cereals during the day.
Step 4. Choose low calorie foods
Another aspect to consider in order to lose weight, in addition to controlling calories and portions, is to choose foods that are low in calories.
- When it comes to losing weight, it is best to choose foods that can be measured with the portion system and that are low in calories.
- Select lean, high-protein, low-calorie foods like poultry, eggs, low-fat dairy, pork, fish, legumes, and tofu.
- Go for 100% whole grains without seasonings or sauces. Whole grains are more nutritious because they contain more fiber and other beneficial substances. Buy grains that don't contain seasonings or sauces to minimize calories.
- By nature, most fruits and vegetables are low in calories. Consider canned and frozen foods carefully when buying them. Make sure they don't contain any seasonings, sauces, and added sugars.
Step 5. Limit your consumption of calorie drinks
Very often, caloric drinks are responsible for a greater intake of calories in the diet. On top of that, eliminating them completely can really promote weight loss.
- Several types of drinks contain excessive amounts of calories. Limiting or eliminating them altogether is the best thing to do to be able to lose weight.
- Cut back on drinks like these: sodas, whole milk, fruit juices and fruit juice cocktails, alcohol, sweetened tea, sweetened coffee, sports supplements, energy drinks, and hot chocolate.
- Some drinks do not contain calories, but they must still be eliminated due to the high content of artificial sweeteners and other additives. Limit your consumption of the following sodas: diet sodas, energy drinks, and sugar-free sports supplements.
- Consume simple, moisturizing drinks such as water, flavored water, unsweetened decaffeinated coffee, and tea without caffeine or sugar. Aim to drink at least 8 glasses a day and, if necessary, up to 13.
Step 6. Eliminate excess snacks
Another dangerous aspect of dieting is snacking. Consuming snacks or munching continuously throughout the day can seriously threaten your diet.
- Typically, health professionals recommend limiting the amount of calories from snacking throughout the day. If your goal is to lose weight, limit each snack to around 150 calories.
- Depending on your lifestyle and level of physical activity, a maximum of 1-2 snacks per day are usually sufficient.
- Some tips on low-calorie snacking are: about 30g of mixed nuts, 1 low-fat Greek yogurt, 1/2 cup of flaky cheese, or 85g of jerky strips.
Method 2 of 2: Practice Exercise to Lose Fat on Your Hips
Step 1. Practice high intensity aerobic exercise 4-5 times a week
High-intensity exercise or HIIT (High Intensity Interval Training) is a type of physical activity that combines moderate-intensity aerobic exercise and high-intensity aerobic exercise to burn calories and body fat.
- Fitness professionals suggest performing HIIT exercises for those who wish to get rid of excess body fat. While they are not specific for the hips, they are very effective when it comes to reducing the amount of body fat overall.
- HIIT training is generally shorter and offers an alternation of short periods of intense and moderate activity. They are excellent exercises when combined with other aerobic and strengthening exercises.
Step 2. Practice physical activity for 30 minutes for at least 5 days a week
It is not possible to lose fat on the hips without reducing the amount of body fat overall. Furthermore, it is not possible to correct the hips only through exercises aimed at toning and strengthening the muscles. Including standard aerobic exercises is important if you want to achieve the goal.
- Health professionals recommend doing moderate-intensity exercises for 150 minutes each week. These include walking, running, cycling, swimming or dancing.
- If you want to lose weight faster at the hips, try to train for 1 hour 5 to 6 times a week or up to 300 minutes a week.
- Include aerobic exercises that can slim and tone your thighs. Activities like running, step master exercises, or biking are great ways to burn calories and tone your legs.
Step 3. Do squats
This well-known exercise works on the hips, buttocks, thighs and stomach. It is ideal for toning and slimming the thighs.
- Start with the feet spaced apart according to the width of the hips. Join your hands as if in prayer at chest height.
- Shifting your weight onto your heels, come down as if you were going to sit in a chair. Push your buttocks back as far as possible while descending or in any case until your thighs are almost parallel to the floor.
- Stop when your thighs are parallel to the ground. Slowly return to the starting position. Repeat 10-20 times or as needed.
Step 4. Do lunges
In this exercise, you will need to step forward about 12 inches and bend your knees. This exercise is ideal for toning the hips and all parts of the thigh.
- Start in a standing position, with your feet shoulder-width apart and your hands on your hips.
- With one foot, step forward a few inches. The toes should be pointing forward. Drop your back knee down as you bend your front knee in a slow, controlled motion.
- Come down until your front thigh is almost parallel to the floor. Make sure your front knee is aligned with your ankle (it shouldn't go beyond it).
- Use the front thigh to push the body up and return to the starting position. Alternate legs and repeat as needed.
Step 5. Do lateral leg raises
This particular exercise specifically focuses on the hips and thighs. It is an exceptional movement to tone the outer part of the thigh up to the height of the hip.
- Lie on the ground on your side with your legs placed one on top of the other. Rest your head on the arm closest to the floor. Place the other arm on the side.
- With the leg extended and the foot flexed, lift the leg that is above it towards the ceiling. Slowly, come down and return to the starting position. Lie on the other side and repeat the same number of lifts with the other leg.
Step 6. Include the bridge exercise
The bridge is a position known for its ability to act on the back of the legs, as well as giving the thighs and hips a more toned and lean look.
- Lie on the ground with your face facing the ceiling. Bend your knees in front of you 90 degrees. Extend your arms at your sides.
- Applying pressure with your buttocks, raise your hips in the air until you reach a position that allows you to describe a straight line that goes down from the knees to the head.
- Hold the position for a few seconds before coming back down by unrolling the spine on the floor to the starting position.
- Repeat 10-20 times or as needed. Complicate the exercise by lifting one leg and keeping the hips at the same height for one minute. Repeat with the other leg.
Step 7. Include the plie
A typical ballet step, this squat-like exercise helps tone your thighs, glutes and hips.
- Position yourself with your feet slightly further apart than your shoulders. Rotate your toes outwards to form a 45 degree angle with your body. Join your hands as if in prayer at chest height or place them on your hips.
- Work your way down while keeping your head aligned with your torso and buttocks along a straight line from the ceiling down to the floor.
- As you descend, your knees must bend outwards. Go down to the point where your thighs are not parallel to the ground.
- Go up slowly and return to the starting position using the strength of the inner thigh and buttocks. Repeat the exercise as needed.
