Overweight in the hip area is rare in men. This is mainly a female problem. This arrangement of fat cells in the female body is associated primarily with the main purpose of women - motherhood. Therefore, energy reserves are deposited as close as possible to the reproductive organs: in the pelvic region and on the thighs. But you can still cope with this problem.
It is necessary
- - fractional diet;
- - aerobic training;
- - squats and lunges without weights.
Instructions
Step 1
Do not expect to get rid of fat deposits in any particular place. The fat cells in the thighs are the last to disappear, and before you reach them, you will lose weight in the upper body.
Step 2
First of all, review your diet. Avoid heavy late dinners. Make breakfast a must. Meals should be fractional. In this case, the food entering the body in small portions will have time to be completely processed into energy.
Step 3
Change your diet. Slow carbs and lean protein should be the mainstay of your diet. Breakfast should be as high-calorie as possible, be sure to eat porridge, cereal bread or muesli in the morning. For dinner, it is better to eat protein foods. Always have something light ready for a snack. This can be an apple, a carrot, or a fresh cucumber.
Step 4
Don't try to lose weight dramatically. The faster you lose weight, the faster it will come back. And it will return primarily to the hips and lower abdomen. Reduce your calorie intake by 10-15% and increase your physical activity.
Step 5
Among aerobic activities, running, brisk walking and swimming are recommended to reduce the volume of the hips. But if you are not able to swim at a fast pace for 40-45 minutes without stopping, it is better to refuse to practice in the pool. Give preference to running training.
Step 6
Run at an average pace daily for at least 40 minutes. The fat burning process starts about 25-30 minutes after the start of a run and continues for one and a half to two hours after it ends. Don't try to run fast, it's better to run longer. The effect of regular exercise will appear in 2-3 weeks.
Step 7
Losing weight and reducing your hips requires extended, low-intensity workouts in the gym. The best hip exercises are squats and lunges. Perform as many repetitions as possible, practically without using weights.
Step 8
Squatting with your legs wide apart and turning your toes outward will work your inner thighs. It is this area that is especially troublesome, because it is difficult to give in to ordinary loads.
Step 9
Complete your workout routine by not using the elevator. Walking up the stairs is a great way to effectively burn fat cells and tighten the muscles in your thighs and buttocks.
