How to get rid of hip fat? This is our theme today. It’s no secret that women store fat on their thighs and hips. This makes many women only focus on exercise to reduce fat in that area alone without focusing on removing fat throughout the body. Indeed there is nothing wrong, but this is rather difficult to succeed. Only overall weight loss can eliminate fat in the hips and thighs to the fullest and most perfect.
So, when you exercise to reduce fat throughout the body, you will also experience a decrease in fat in the hip area. The best way is to take cardiovascular exercise, strength training, a healthy diet by consuming vegetables and fruits. Below is a guide to losing weight including removing hip and thigh fat.
How to Get Rid of Hip Fat
1. Make a food journal
What does this mean? This is a journal of all the foods you eat in a day. Write down all types of food you eat. Research shows that those who have food journal books have better success rates in losing weight for the long term.
This journal is useful for looking at what types of food you eat, and when you consume excessive amounts of food. So, pay close attention to the type of food and portions. Including the number of calories you consume in a week. Sometimes you are surprised when you see your journal because you have eaten more than you think, this will make you more focused on trying to lose weight.
2. Limiting calories
After a week of losing weight, try to see how many calories you eat. Now, after you know the number of your calories, now is the time for you to limit it to the future. Reduce your calorie intake to 500 in a day. So, by looking at food journals you can find out where you have to reduce calories. If you drink soda last week, maybe you can replace it now with mineral water. Reducing the number of calories is one form of losing weight because the body uses fat stored in the thighs and hips for energy. You can get a fat reduction of up to several pounds a week due to reducing calories by up to 500 calories a day.
3. Eat food in normal portions
Furthermore, how to get rid of hip fat is to consume a reasonable portion. How to? Use a measuring cup or you can buy food scales. So, measure all the food and drinks you consume so that you stay focused in your path. This greatly helps reduce body fat because a lot of fat accumulates unwittingly from small foods such as snacks and others. Measuring food is the right way to succeed in losing weight.
How to measure food? Below is a rough way to measure your food.
- 3-4 ounces of protein, the size of a deck of playing cards
- One ounce of grain.
- Vegetables as much as ½ cup or 2 cups of leafy greens (you can consume kale or spinach).
- 1/2 cup fruit, or 1 small fruit.
Fruits and vegetables must be present every time you eat for two servings and one serving of protein. Likewise, with grains, try consuming only two servings of grain throughout the day. Among the seeds are quinoa and rice. This is good for you to include in your lunch and dinner.
4. Consume low-calorie foods
Fruits and vegetables can be the best choice for you, especially if you are the type of person who likes to eat large portions. In addition, your food must also be low in protein, low-fat dairy products, poultry, beans, seafood, and tofu.
For grains, choose grains that are 100% clean without any additional sauce. Whole grains are very good for starting a program to reduce weight without having to lack nutrition. Lots of fresh fruits and vegetables that contain few calories, avoid consuming canned products or be careful of these products because they usually contain a lot of sugar and additional ingredients that make your food lose its nutrition.
5. Be careful with liquid products
Avoid or be aware of liquid products such as milk, fruit juice, sweet tea, energy drinks, alcohol, and coffee. This drink is sometimes the cause of excess calories in your diet. Avoiding this liquid can help you lose weight. Also, avoid diet drinks which are claimed to be calorie-free drinks but contain artificial sweeteners. It’s healthier to drink water or make your own unsweetened juice or tea, unsweetened coffee. Every day you have to drink 8 glasses of water.
Here are some types of low-calorie snacks that can be your choice.
- 1 ounce of mixed nuts
- 1 individual low-fat plain Greek yogurt
- One portion of apple or banana
- 1/2 cup of cottage cheese
- 3 ounces of beef jerky
6. Exercise
Exercising is important besides managing healthy eating patterns. At least you have to exercise 4 to 5 times a week. HIIT, or high-intensity interval training, this is one of the selected exercises, it combines high-intensity training with a medium. We recommend this exercise even if it doesn’t focus on the waist but it can reduce overall weight.
Usually, HIIT training is no more than 30 minutes of practice. HIIT exercises 5 times a week really help you lose weight. One of them is cardio, it really can reduce weight banda to the maximum. In addition, cycling, running and jogging are good forms of cardio to try. In addition to losing weight, it can also get rid of the thigh and hip fat.
