Follow This Guide To Get Rid of Hip Fat | Alivebynature
GET RID OF HIP FAT
How to get rid of hip fat? Well, women commonly store fat in their thighs and hips. As a result of this, often times women focus solely on trying to lose fat their hip and thigh area and while’s there’s nothing wrong with trying to tone up those body parts, losing weight in only that area is not realistic. Only overall weight loss can reduce the size of any body part. As you lose weight, you’ll lose fat stored around your hips and thighs, and other problem areas. The best way to lost weight is via a combination of cardiovascular activities, strength training, and a healthy diet rich in fruits and vegetables. Below are a list of ways to help you get started on your weight loss journey.
MAKE A FOOD JOURNAL
A food journal is exactly what it sounds like: a journal of all the foods you eat. Eat what you would normally in a day, but write everything down in the journal, even the condiments you put on your salads. Studies have shown that those who have food journals see more success with long-term weight loss.
A food journal allows you to see what you’re really eating and where you might be eating more than you think you are. So take careful note of food portions, the liquids you drink, and the amount of calories in the foods you eat throughout the week.
As you begin your weight loss journey, continue writing down what you eat. Once you see what you normally eat over the course of a week, reduce your caloric intake by 500 daily. You can use your food journal to see where you can cut out calories. Maybe you can swap out your favourite soda for water, or use lemon and salt instead of salad dressing. Reducing the amount of calories you eat signals your body to use its stored fat for energy (including the fat stored in your thighs!) You can (and should) safely lose about one to two pounds a week reducing your caloric intake by 500.
EAT REASONABLE PORTIONS
The next step is to eat reasonable portions. To help you do this use measuring cups, or buy a food scale. Measure each meal and snack to help you stay on track. Eyeballing portions often results in underestimating the amount of calories you consume, and overestimating portion sizes.
Below is a rough guide to show you how to measure foods.
- 3-4 ounces of protein (the size of a deck of playing cards).
- 1 ounce of grains.
- ½ cup of vegetables, or 2 cups leafy greens (like kale or spinach).
- 1/2 cup, or 1 small piece of fruit.
Each meal should include two servings of fruit and vegetables, and one serving of protein. Also try to consume at least two servings of grains throughout the day. Grains, like rice and quinoa, are easy to incorporate in dinners and lunches.
PICK LOW-CALORIE FOODS
If you’re not a fan of eating smaller portions, pick lower calories foods, such as fruits and vegetables, to eat. Go for lean protein foods like eggs, low-fat dairy products, legumes, poultry, tofu, seafood, and pork. These will fill you up.
With grains, go for 100% whole grains without extra sauces or seasonings. Whole grains are extremely nutritious and they have higher amounts of fiber and other nutrients.
Many fresh fruits and vegetables are naturally low in calories. Just be wary when purchasing canned or frozen produce to ensure they don’t contain any added sugars or seasonings.
WATCH OUT FOR LIQUIDS
Beware of liquid calories. Sodas, milk, fruit juices, sweet tea, energy drinks, coffee, and alcohol are probably responsible for a lot of excess calories in your diet. Cutting these out will help you lose weight. Also avoid “diet” drinks claiming to have no calories, but contain artificial sweeteners and other additives. Instead, drink water, make your own natural juice at home with a juicer, or drink unsweetened teas and coffees. You should be drinking at least eight glasses of water a day, or 64 ounces.
When you get the munchies, try not to reach for chips or cookies. Your snacks generally shouldn’t exceed more than 150 calories, so go for healthy options such as fruits and vegetables. The amount of snacks you eat is also dependent on your lifestyle; if you’re sedentary you don’t need any more than two snacks a day.
Below are a few low-calorie snacks to incorporate into your diet
- 1 ounce of mixed nuts
- 1 individual low-fat plain Greek yogurt
- 1 apple or banana
- 1/2 cup of cottage cheese
- 3 ounces of beef jerky
You should workout 4 to 5 times a week, or around 150 minutes a week. HIIT, or high intensity interval training, is an exercise that combines high intensity and moderate cardio activities. I recommend HIIT workouts to those wanting to lose weight. While it doesn’t target your hips, it will help you lose weight overall.
HIIT workouts are typically no longer than thirty minutes, but involve a lot of high-intensity activities. Doing HIIT five times a week will help you lose weight, as cardio is what really causes you to lose weight. Jogging, running, and cycling are all great forms of cardio that help you lose weight and tone your thighs.
Below are some easy workouts you can do to help you get started on your weight loss journey.
- Squats are a great exercise that works your butt, thighs, hips, and stomach. Keep your feet hip width apart, place your hands in front of you as if praying and squat as if you’re trying to sit in a chair. Go down as far as you can before coming back up. Repeat this ten to twenty times a day and you’ll have a firm, toned bottom.
- Lunges are another great exercise. Here, you will step forward and bend you knees. This exercise helps you tone your thigh and hip area. You’ll want to begin by standing with your feet shoulder length apart and by placing your hands on your hips. Step forward with one foot, keeping the toes pointed, and drop your knee while bending your front knee at the same time until your front thigh is parallel to the ground. Keep your back straight and switch legs. Repeat this fifteen times, increasing the amount of lunges you do little by little.
- Plies are another great move to help tone you up. Stand with your feet a little more than shoulder width apart and point for toes at a forty-five degree angle, facing away from your body. Place your hands on your hips and lower yourself slowly, keeping you head up and your back straight. As you go down, your knees should bend away from you. Repeat plies as many times as you feel comfortable doing, though about fifteen-to twenty is reasonable.
- Hip thrusts are another great exercise that targets the hip and thigh muscles as well. Lie on the ground and stack your legs on top of one another. Flex and lift one foot and raise your hips toward the ceiling, and then lower them back down. Switch legs and repeat at least ten times per leg.
Remember, there are no shortcuts to losing weight, and toning up your hip and thigh area. Following these steps will show you how to get rid of hip fat, but it’s important not to stress just about your appearance, and instead focus on eating good foods and exercising regularly for the sake of your health.
10 Exercises That Really Work
Hips dips are the inward depression along the side of your body, just below the hip bone. Some people call may them violin hips. Instead of the outer edges of your hips following curves that look like they were drawn using a protractor, they have indentations. These indentations may be slight and barely noticeable, or they could be rather prominent. They are a normal part of your body structure.
Hip dips occur where the skin is tethered, or attached, to the deeper part of your thigh bone, called the trochanter. These indentations are more noticeable in some people. This is due to the amount and distribution of fat and muscle in your body structure. Hips dips can be more or less prominent depending on the width of your hips and the shape of your pelvis as well as the distribution of your body fat. They can also be more apparent when you’re wearing certain types of clothing.
If you want to minimize the appearance of hips dips, you can do certain exercises. They can help you build muscle and lose fat.
Look at yourself in a mirror to ensure you’re doing the poses correctly. For the exercises that do one side at a time, start with your weaker or less flexible leg. That way, you start with the side that’s a bit more difficult and the second side will seem easier.
Start with 1 to 2 sets per day and gradually increase. You may want to do different exercises on different days. Try to spend at least 20 minutes per day doing these exercises, and aim to do them 4 to 6 times per week.
These exercises work to tone and strengthen the muscles in your:
1. Side hip openers (fire hydrants)
These movements target your outer thighs, hips, and side buttocks. Make sure to keep your weight evenly distributed between your hands and knees. You can use a dumbbell behind your knee for this exercise for increased difficulty.
- Come onto all fours as you would for Cat-Cow pose. Make sure to keep your hands directly underneath your shoulders, and your knees directly underneath your hips.
- Inhale as you lift one leg up so that it makes a 90-degree angle from your other leg. Keep your knee bent.
- Slowly lower your leg back down. Keep your knee from touching the floor before you lift it again.
- Do this movement 15 times. On the last repetition, pulse your leg 10 times in the upper position before lowering.
- Repeat on the opposite side.
2. Standing kickback lunges
This exercise is great for providing balance and stability in the body. It works your thighs and buttocks. Make sure you keep your front leg and foot engaged. Engage your core throughout the pose as well.
- Come into a standing position with your hands in front of your chest in Prayer pose.
- Inhale and lift your right knee up to your chest.
- Exhale and lift your arms up alongside your ears with your palms facing each other while stepping your right leg back.
- Sink your right knee down into a lunge. Stay on the ball of your back foot and keep your toes facing forward.
- Inhale to lift your right knee back up to your chest. At the same time, return your hands to prayer position.
- Do 12 lunges. On the last repetition, keep your leg back and pulse up and down 12 times.
- Repeat on the opposite side.
3. Standing side leg lifts
Standing leg lifts help build up the muscle along the sides of your hips and butt. You may also feel a stretch in your inner thigh. Make sure the movement is steady and controlled. Don’t jerk or rush the movement, and try to keep your body straight. Do not lean to either side.
You can do this exercise using ankle weights for added difficulty.
- Stand facing forward with your left side near a table, chair, or wall.
- Using your left hand for balance and support, root into your left foot and lift your right foot slightly off the floor.
- Inhale and slowly lift your right leg to the side.
- Slowly lower on an exhale and cross the opposite leg.
- Do 12 leg lifts on both sides.
Squats are a great way to tone your thighs, hips, and butt. Make sure to keep your back straight and your toes facing forward. Engage your abdominal muscles for extra support. You can hold a dumbbell while doing these squats.
- Stand with your feet slightly wider than your hips.
- Exhale as you slowly lower down as though you’re sitting into a chair.
- Inhale and stand back up.
- Repeat this 12 times.
- On the last repetition, hold the lower pose and pulse up and down 12 times.
5. Standing side-to-side squats
These squats work the sides of your legs, buttocks, and hips. Keep your butt low during these squats. Each time your feet come together, squat a bit lower. You can come up a little bit as you move, but don’t come up all the way. You can also do these squats using ankle weights.
- Start in a standing position with your feet close together.
- Come down low into a squat position.
- Move your right foot to the right.
- Then bring your left foot to meet your right foot.
- Next, extend your left foot to the left.
- Bring your right foot over to meet your left foot.
- Do 10 of these squats on each side.
6. Side lunges
Side lunges work your entire leg. They help define your hips and buttocks. Make sure you keep the toes of both feet facing forward. You can also hold a dumbbell while doing these lunges.
- Stand with your feet directly underneath your hips.
- Root into your right foot as you step your left foot over to the left.
- Plant your foot on the ground and then lower your butt down. Your left leg will be bent and your right leg will be straight.
- Continue pressing into both feet.
- Stand up and bring both feet back together.
- Do 12 lunges on each side.
7. Side curtsy lunges
This pose works your thighs and the side of your buttocks. Try to stay low to the ground the whole time. Keep the toes of your front foot facing forward. Make sure you’re really stepping out to the side. You can also do these lunges while holding a dumbbell.
- Start by standing with your feet together.
- Lift your right leg and bring it behind your left leg.
- Drop your right knee down into a curtsy lunge.
- Bring your right foot in front of your left foot.
- Repeat on the opposite side.
- Do 15 lunges on each side.
8. Glute bridges
This exercise will work your buttocks and thighs. Engage your abdominals. This will help you support your body and work out your stomach muscles.
- Lie down on your back with arms alongside your body with your knees bent.
- Make your feet slightly wider than your hips.
- Inhale and slowly lift up your hips and butt.
- Exhale as you lower back down.
- Repeat 15 times. On the last repetition, hold the upper pose for at least 10 seconds.
- Then carefully bring your knees together and back apart 10 times.
9. Leg kickbacks
This exercise helps lift your butt. Keep your core engaged to protect your lower back. Do the movements slowly. You can use ankle weights for these exercises.
- Come onto all fours as you would in Cat-Cow pose.
- Keep your hands underneath your shoulders and your knees underneath your hips.
- Extend your right leg out straight. Then, slowly lift your leg up as high as it will go.
- Lower your leg back down to the floor, but don’t allow your foot to touch.
- Do 15 repetitions. On the last repetition, keep your leg lifted so it’s parallel to the floor. Pulse your leg up and down 15 times.
- Repeat on the opposite side.
10. Lying down side leg raises
These leg raises target your outer thigh and butt. Make sure you use the muscles in your hips and butt to perform the movements. You can use ankle weights for these exercises.
- Lie down on your right side, making sure your body is in one straight line.
- Bend your right elbow and use your hand to support your head, or keep your arm down on the floor.
- Keep your left hand on the floor in front of you for support.
- Slowly lift your left leg up into the air.
- Lower your leg down without letting it touch your right leg.
- Do 20 repetitions. On the last repetition, keep your leg at the top and do 20 pulses.
- Repeat on the opposite side.
Do your best to take the necessary steps to create a healthy lifestyle. Exercise, eating well, and generally taking good care of yourself will help you feel good.
Increase your water intake and make sure you’re getting enough calories. Carbohydrates may give you added energy to maximize your workouts. Eating lean protein may help build up your muscle mass. Include plenty of healthy fats, calcium, and fiber. Avoid processed junk food, sugar, and alcohol. Make smart food choices, but remember it’s okay to be indulgent every once in a while.
You can balance out your fitness routine by working out other parts of the body as well. To transform your body, it’s important that you do a variety of exercises. Incorporate other types of cardio workouts into your routine. Stay dedicated to a workout routine, and add physical activity into your daily routine. Consult your doctor, nutritionist, or fitness professional for guidance.
Keep in mind that your results may be gradual. It may be weeks or months before you see noticeable changes. Be as positive as possible about your body. Use positive self-talk and focus on what you love about your body.
Stick to a routine or wellness plan that makes you feel good. Set short-term and long-term goals for yourself. Achieving your goals will help you to feel and look better. The first steps start now.
How to Get Rid of Fatty Hips
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.
How to Get Rid of Fat Hips – How to Get Rid of Stuff
If you want to have a great body, you need to exert effort to make your body proportional. People normally dislike any excess on their bodies, such as a double chin, flabby arms and fat hips.
Women, in particular, can excessively be conscious of their hips. They usually employ all fat burning methods available to look good and feel good. If you too are conscious of your body and image, then you may want to try these various ways to get rid of your fat hips.
I Want You to Burn
Use Creams – Transdermal gel and other fat loss creams can help burn fat. Fat loss creams push the fat under your skin, ready for release. A word of caution though — extra fat release may not be necessary if it won’t be used anyway; it will just be deposited back to your body.
Cardio Exercises — Cardio sessions will help your body burn a lot of fat. Exercising is needed to lose weight, so don’t starve yourself just to reduce body fat.
The stepper is an outstanding option to lose hip fat because it targets the muscles around your butt. Since your gluteus maximus is the largest muscle group, the stepper can burn more calories than cardio machines.
Involve All Body Parts — Involve all the muscles in your hips and pelvic area with an intensified weight training program. If not, you will develop muscular imbalance that may lead to muscular injury. For a lean, sculpted look, work on your quadriceps by performing leg presses and barbell squats. Use the leg extension machines. Work on your hamstrings by doing hamstring curls while lying on a leg curl machine or while seated on it. When doing hamstring curls, fully engage your hamstring by pointing your toes downwards.
- An abductor machine will also help you reduce fat on the outer area of your hips. Remember to moderate your exercises. When reducing fat in your hips, squats performed on a seated abductor machine is most effective. Hold a dumbbell with your feet pointing outwards in a 45 degree angle, and your hands at the middle of the tool.
- Make heads turn with perfect thighs by performing calf raises. Do this by standing at the edge of anything that’s elevated, like a platform or the stairs, and then tip toe up and down. This way, you can flex your calves and give them a good stretch. Repetition of 20 to 25 is encouraged.
- You can also rely on an elliptical trainer. It is best to use this in a reverse manner to be more effective in helping you achieve your goals. Most elliptical trainers allow backward and forward movements. If you move it backwards, you are working on your hamstrings instead of your quadriceps. Hamstrings refer to the back of your thighs. Target your hamstrings and butt area.
Intensity Level — If you are a beginner, a heart rate of 60 to 70 percent is just perfect since training at a high intensity level can cause your body to use protein and sugar as energy sources, instead of your fat. After three months of exercising regularly, you can go all out with a high intensity exercise level.
Spot Reduction — Spot reduction is impossible. You can’t exercise to get rid of fat only on your hips. It is best to engage in a weight loss program that involves sound cardio and weight training. Also, don’t forget to observe a well-planned diet.
Measure your size and current body fat and then set achievable and realistic goals, like losing one pound of body fat in seven days. When your body fat goes down, so will the fat in your thighs.
Work on your Lower Body – If you want sculpted hips, you should work not only on your upper body, but on your lower body too. Running helps burn calories and develops strength and endurance. You also get to burn calories while resting because of an increase in your metabolic rate.
Observe Proper Diet – You can do all the available exercises in the world, but without observing proper diet, you won’t produce good results. If you want to get rid of one pound of body fat, you have to burn 3,500 calories. You don’t have to deprive yourself of eating because you can still hit your goals with a well-planned diet along with a proper weight training program.
Take Weight Loss Supplements — Natural weight loss supplements and fat burners can help you get rid of your fat hips. With these supplements, your caloric intake is reduced, and your metabolic rate is raised. If you use weight loss supplements, getting rid of fat hips can become easier.
Believe– Never give up and keep the faith. Hang out with people who actually make you feel good. They will motivate you, especially when the time comes that you just want to give up.
The Stretch – Stretching is highly encouraged. You get to exercise a body part when you move a muscle in a wide range of motions.
If you feel like giving up, just think of the many possibilities that can be presented to you once you achieve your goals. Shopping will be much more enjoyable and you’ll feel good not just on the outside, but more importantly on the inside as well.
Click here for more information on how to get rid of fat hips.
How To Get Rid Of Hips Dips (Ultimate 2019 Guide) – Femniqe
Since lately we have been getting a lot of requests and questions from our subscribers and readers on how to get rid of hip dips.
If you don’t know what hip dips are, they are the inward curves just below your hip bones on each side of your body.
For some people they are more pronounced and noticeable than others.
For the past couple of months it has gotten a lot of names such as high dents, Violin hips, high hips and shelf hips.
The interesting thing about us humans is that none of us are exactly alike.
From head to toe there’s something that will always distinguish you from everyone else.
Remember that we all come in different shapes and sizes.
And this is very true when it comes on to your hips.
Some women have round uninterrupted curves while others have a little dip or hip dips between the bottom of the waist and the top of thigh.
Alot of women are very uncomfortable with having hip dips and try every methods possible to get rid of them.
The aim of this guide is to show you how you can minimize hip dips and get fuller hips, but before we move on.
“It’s important for you to know that it’s completely normal.”
Even those female celebrities in your Instagram feeds have hips dips.
It might be hard for you to see it but everyone has it.
Celebrities with hip dips
This shows Mily Cyrus, Beyonce, and Kelly Brooks. All of these famous women have them!
Many women have extra fat on their hips called «saddlebags.»
Fat around the hip area can be troublesome to lose, especially for
Losing fat from your hips can be achieved quickly if you are prepared
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Burning fat in the lower body area is best accomplished by doing
RunningFind an area with moderat
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Burning hip fat takes some diligence and patience, but you can have
The best way to lose hip fat is by combining lower body exercises with
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How To Get Rid of Fat Hips
Sometimes you need a little bit of extra boost when it comes to wanting to look good in public. If you want to have a good body but you don’t have the patience for it there is one thing you can do.
One temporary fix for this problem would be to choose clothes that complement your body versus clothes that take away from your figure. Women in particular can benefit from this kind of advice, because they are the ones who are often very self-conscious about the cellulite accumulating on their hips, thighs, and buttocks.
However, longer-term and more permanent fat loss also might be desired. The tips to achieve this are provided below.
Fat Burning techniques
This section describes the various kinds of techniques used for getting rid of fat. Some of these involve the use of a specific product while others require the use of a certain exercise method.
Application of creams-Trans-dermal gel and other kinds of fat loss creams can help immensely for use on your body. This system of fat loss works by pushing fat under the skin but just remember to use these systems in moderation. Extra fat release could be re-deposited on your body if the fat is not used up right away.
Performance of lower body exercises-If you want to shape your hips and shed lower body fat, you can run or jog on a regular basis. You can run around your neighborhood, across a park trail, or other outdoor hiking spot. Otherwise, you can use a treadmill. This will help you burn calories while you build up strength and endurance.
Usage of a weight loss supplement-A natural weight loss supplement and fat burner can be useful for helping you reduce the size of your hips at a much faster rate. Getting rid of fat hips is easier and faster when using a weight loss supplement.
Stretching your muscles-If you want to exercise your body, stretching beforehand is strongly encouraged. It helps to exercise your body in a wide range of ways. You can for instance sit down and position your legs out in front of you. Then, stretch forward.
Observation of a proper diet-If you observe a proper diet you should be able to get rid of as much body fat as possible. If you want to burn one pound of body fat you should burn 3,500 calories. You can do this without depriving yourself and while just eating balanced diets that include plenty of fruits and vegetables.
Fat-Burning Exercise Guide
A regular cardio session can help you burn your body’s fat. This is one way to shed pounds without starving yourself.
The fat-burning guide below will help you lose that cellulite from all problem areas:
- Choose the right muscle workouts. The pelvic area and the thighs are two major areas of concern. Leg presses and barbell squats are two workouts that will help you tone these problem common problem areas. You can also do hamstring curls to eliminate fat in your legs and at the same time you can tone your muscles. Calf raises also provide benefit to the leg, only in a different area of it.
- Use the right weights and machines. An abductor machine is one that helps reduce the fat that appears in the outer hips area. Squats can be performed on this piece of equipment, and this is very effective. You could also use a dumbbell along with the abductor machine. On the contrary, an elliptical machine helps you work and tone your hamstrings/quads.
- Use a safe intensity level-A 60 to 70% intensity level is encouraged at the beginner’s level. This is the level at which protein and sugar is most used as energy sources rather than fat. All it takes is about three months worth of exercising regularly to achieve the results you are looking for.