Fat that accumulates on your hips, thighs, and buttocks forms what's called "bulb". Even though genes play a role, you can eliminate this nuisance with diet and exercise. You'll lose fat, build your muscle, and wear whatever jeans you want without the fear of cramping.
Step
Method 1 of 3: The Right Diet
Step 1. Stop processed junk food
Let's make this as simple as possible. Getting rid of belly fat isn't rocket science – it's just an excess store of fat that, unfortunately, is stored by the body in an unsightly place. First thing to do? Junk food. Junk food is full of empty calories, bad fats, and very few nutrients. So stop eating it!
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Anything fried or packaged is on your to-stay list. Sweets and baked goods too. If it is not a good source of protein, fiber, vitamins, carbohydrates or good fats, then it is not worth consuming. This means you'll eat fresh – and cook less at home!
It is impossible to stay away from all this, and it is illogical to say something is completely forbidden. So, instead of thinking to yourself "I" can't "eat this", think of the food as a treat for a certain time, just once in a while
Step 2. Stop bad carbs
Your body doesn't need carbohydrates, except for "good" carbohydrates for the hungry. What fills you up are whole grains – brown rice, whole grain products, quinoa, oats, and those in vegetables. Carbs piling up on your hips? It is white rice, white bread, cakes, and market snacks. When it comes to a distended stomach, the more brown the food is, the better.
Need tips? Instead of bread, slices of eggplant or lettuce are better. When you go to a restaurant, don't order bread. Eat brown rice instead of white rice, and replace your spaghetti with whole grain pasta, quinoa, chickpeas, or thinly sliced vegetables such as bell peppers
Step 3. Stack the fruits and vegetables
Maybe you've heard 4 healthy 5 perfect and it's true. The more fruits and vegetables you eat, the better. How to? Fruits and vegetables! They are nutrient-dense – rich in vitamins and minerals and low in calories. You can eat pounds of salad and still be okay – imagine eating pounds of fried chicken!
- Green, leafy vegetables are especially good for you. Spinach, kale, lettuce, cabbage and broccoli? Good choice. But carrots, onions, peppers, pumpkin – the more colorful vegetables – are also great.
- Blueberries, oranges, bananas, apples, kiwis, grapes, strawberries, and papayas are super fruits. They are rich in antioxidants, fiber, and vitamins; and delicious too!
Step 4. Stick to good fats
Yes, there are definitely good fats and good fats are good for you! A diet high in good fats (but not "too" too much, of course) can actually help lower cholesterol and protect your heart. So although bad fats (saturated fats) should be avoided, good fats (unsaturated) can be consumed.
You'll find good fats in nuts, avocados, olive oil, and fatty fish like salmon, mackerel, and trout. Just make sure you eat in moderation – too much isn't good either
Step 5. Drink water
Too good to be true, but not (because it's true). Increasing your water intake can help you lose weight, just by drinking the bottle. Serious! Studies show that people who drink enough water (women need 3 liters and men 4 liters, including water in the diet) can lose weight. Cold water can even boost your metabolism! So take a water bottle with you; would be very practical.
The benefits of water do not only extend to weight loss. Water is also good for muscles and organs, skin, hair and nails; Needless to say, drinking regularly, makes you feel full and can give you energy. Not to mention the fact you're replacing sugary soda with water
Step 6. Have a plan that you can stick to
All this advice about not eating junk food is well and good, but it can be hard to stick with it unless you have a plan. You know what to do, but what will you do? So find an attractive plan that fits your goals.
- Consider giving yourself a daily calorie goal. If you don't like this idea, aim for a certain amount of vegetables in your diet (or other similar ideas). It's easier these days to track progress with a smartphone app!
- Also have an exercise plan. You want to exercise 4 times a week? For how long? You want to exercise until you can burn X number of calories or is this per activity?
Method 2 of 3: Doing Exercises
Step 1. Know that exercising will not reduce the bloat
It's not something you want to hear, but it has to be said. You can build your thighs and hips, but the fat will still be there. So doing leg weights over and over again isn't going to get you the results you want – it has to be a combination of diet, fat burning, and muscle building. If only it didn't have to be that complicated, but the truth is!
Everyone's body is different. Some people start to lose fat above, some below, some in the body, some in the legs and arms. In other words, it takes patience. Maybe you see your belly shrink before your hips. If that's the case, relax and take a breath. You are on the right path
Step 2. First of all, burn fat
This is the first target. To get slim thighs under that distended stomach, the fat needs to be eradicated. The most efficient way to do it? cardio. No buts. Ideally 4 or 5 times a week for at least 30 minutes, but can also be broken into smaller ones.
- Cardio takes many forms, not just running! You can use the elliptical, cycle, swim, play tennis, even dance! As long as your heart gets pumped, it's fine.
- If long workouts aren't for you, indulge in high-intensity interval training. In fact, these exercises show you burn “more” calories in less time. So do a 15-minute treadmill run (or wherever) alternating between walking and sprinting. Your heart will continue to pump afterwards, burning calories on its own!
Step 3. Then, build the muscles
Once you've gotten rid of the fat, you have to work on what's underneath – or you'll just end up with that ugly “skinny fat” look. So after, before, or at a different time of your cardio, start lifting those weights.
If you don't like dumbbells, you can use your body to strengthen and shape them yourself. Planks, squats, lunges, burpees – these will start building your muscles. Then do pilate and yoga – amazing activities that will pay off too
Step 4. To stay motivated
All of these workouts are a bit boring if you don't mix them up, and doing the same thing over and over again might give you results at first, but then they stop and you end up just running in circles, nowhere. To beat body and mind, start cross-training. In other words, do a different set of activities! It's also a way to stay motivated!
So take a break from the gym and try the swimming pool. Replace the treadmill with an elliptical. Go hiking, play tennis, or rock climbing. Try a free trial class at a pilatess studio, try hot yoga, or sign up for capoeira. Unlimited choices
Step 5. Turn anything into an activity
Even though your schedule may only allow one hour at the gym, that doesn't mean you can't find little opportunities throughout the day to get active. You'd be surprised how many calories you burn doing a little yoga while watching TV!
Little things add up. So start parking away from work, taking the stairs, walking the dog around the far block, mowing the lawn at home, and dancing while you get ready. Still skeptical? The Mayo Clinic team says the calories burned in everyday life are far more important than they ever realized. They are trustworthy people
Method 3 of 3: Mastering the Practice
Step 1. Do the step-up
Most gyms have an exercise bench or step-up table if you don't have one at home. Hold a dumbbell in each hand with your hands by your side. Raise your right leg to the bench and then your left. Lower your right leg, then your left. Repeat 10 times. Do it again with the reverse leg sequence and repeat 10 times.
- Beginners should start at 2 pounds and work up to 15 pounds for each arm. Peg 3 to 4 sets for each leg.
- Faster! See how long it takes you to complete each training session.
Step 2. Do a side leg raise
Put on ankle weights and lean against a wall or furniture for balance. Lift your right leg straight out in front of your body as far as you can. Lower the leg and repeat 10 times. Switch to left leg and lift 10 times. Thighs should be straight during the exercise! You want to feel the burning!
Peg 3 or 4 sets for each leg. Start doing as much as you can, of course, and work your way up
Step 3. Do the leg lift exercise on the floor
Extend your legs and lie on your right side, with your thighs straight and your head supported by your right elbow. Raise your leg as high as you can and lower it. Repeat 10 times then switch sides. Keep your abs tight! The core muscles must always contract.
Peg 3 sets per leg. You can wear resistance bands or ankle weights for a more advanced workout
Step 4. Modify the leg lift to replace it
Rest on your hands and knees, with your hands under your shoulders and your knees under your thighs. With your knee bent, lift your left leg out to the side as high as possible. Hold for 2 seconds and lower the leg back down. Keep your abs tight and thighs in line with your body. Repeat 10 times and switch legs.
- Once you've done this well, do it quickly, almost jumping between legs. When you are about to lift your left leg, push with your right foot. Can you do it a full minute?
- Peg 3 sets for each leg. 3 is a good number of sets for anything.
Step 5. Do squats
If you can do it in front of a mirror, even better – that way you can make sure you always look good. Stand with feet shoulder width apart and hold dumbbells. Lift to shoulder height, elbows bent, and squat down, abs flexible.
