We are searching data for your request:
Upon completion, a link will appear to access the found materials.
The Harvard Medical School finds that belly fat is more dangerous to your health than hip fat, but even so, fat hips can leave you feeling self-conscious about your appearance and uncomfortable in your own skin. To get rid of fat on your hips and work toward slim, toned hips, you must combine a calorie-reduced diet with exercise that results in overall weight loss. Before you embark on your plan to lose excess hip and body fat, check with your doctor.
Exercise for Fat Loss
Complete one hour of moderate-intensity aerobic activity most days to promote weight loss. The Centers for Disease Control and Prevention recommend at least 300 minutes of aerobic activity weekly if you want to lose weight. Swim, bicycle or jog for one hour daily, and you'll burn 500 calories while working the muscles around your hips, resulting in a 1-pound weight loss per week.
Boost fat loss around your hips and everywhere else by adding intervals into your aerobic workouts. Increase your speed or incline for 30 to 60 seconds after three to five minutes at your normal pace.
Perform strength-training exercises to slim and tone your hips while building muscle for increased calorie burn. Do 24 hip kicks on each side, every other day. Lie on your right side while propping your upper body up on your forearm. Keep your left knee soft and draw your right knee toward you to create a 90-degree angle with your leg. Raise your right leg to hip height, and then kick your foot away from you until your leg is almost straightened. Draw your leg back in to complete one repetition.
Do the Superman exercise to tone your hips for a slimmer look. Lie on your stomach with your arms stretched beyond your head. Lift your arms and legs toward the ceiling simultaneously, while your abdomen and hips remain on the floor. Hold the pose for 10 counts before lowering slowly. Perform two to three Supermans every other day.
Slim your hip area by performing 12 to 24 weighted squats every other day. Stand with your feet hip-width apart while holding a kettlebell or dumbbell in each hand. Raise your hands to chest level while keeping your elbows bent. Squat down as close as you can to a 90-degree angle and hold the position for two counts. Rise to standing, using your hips and legs to control the movement.
Eating Modifications for Fat Loss
Get rid of fat on your hips faster by incorporating a reduced calorie diet into your weight loss plan. Cut 250 to 500 calories each day for a loss of one-half to 1 pound per week in addition to the weight you lose exercising.
Avoid the excess calories found in sugary sodas and desserts, as well as fat-laden fast foods. Drink water or herbal tea instead of soda to maintain hydration and keep metabolism from dipping, and consume fresh produce, fiber-rich whole grains, lean protein sources and low-fat dairy.
Avoid skipping meals to save calories as this can cause your body to go into starvation mode, resulting in less or no weight loss. Fuel your body and keep metabolism boosted by eating small, frequent meals throughout the day.
Track your eating with a food journal to make sure you don't overeat or eat for stress-relief, instead of hunger.
- It's not possible to spot reduce, according to the American Council on Exercise, but you can successfully lose excess hip fat by addressing overall body fat.
- Give your body one day off between strength-training sessions so your muscles have time to recover.