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5 Steps To Lose Hip Fat

Discussion in 'Dietetics' started by Egyptian Doctor, Jun 29, 2012.

  1. Egyptian Doctor

    Egyptian Doctor Moderator Verified Doctor

    Mar 21, 2011
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    Step 1

    Follow a reduced-calorie diet. Start by tracking your intake for a full day. Reduce this amount by 500 to 1,000 calories. This will lead to about 1 to 2 lb. of weight loss through your body as a whole.

    Step 2

    Fill up on low-energy-density foods like fruits, vegetables, lean meats and low-fat dairy products. The amount of calories a food has per given volume is known as energy density. By sticking with low-energy-density foods, you will keep your calories down and your appetite under control.

    Step 3

    Eat breakfast every day. According to the American Council on Exercise, taking the time to eat breakfast will cause you to make healthier food choices and prevent you from becoming hungry later in the day. Fix yourself an omelet with chopped vegetables and whole grain toast, or have something quick like a cup of yogurt with berries mixed in.

    Step 4

    Devote time to cardiovascular training. Cardio burns calories and reduces fat on the hips and the rest of the body. Choose a type that you enjoy, like running, indoor cycling, elliptical training, rowing, stair climbing or brisk walking. Aim for 60 to 90 minutes of cardio and work out four or five days a week for the best weight loss results. If you burn 700 calories in five weekly training sessions, you will contribute an additional pound of weight loss.

    Step 5

    Perform weight training exercises for your hips to build muscle and improve definition. Adding muscle will raise your metabolic rate, causing you to burn more calories while resting. Do exercises like lunges, side stepups, seated hip abduction and lying hip abduction.

    Abduction is a motion where you move your thighs outward. Lying hip abduction, for example, is performed from a side-lying position with your legs stacked. Lift your top leg in the air as high as possible, lower it and repeat. Aim for 10 to 12 reps and do four or five sets. Work out two or three days a week.

    Note : Adding more activity to your daily routine is a good strategy to boost your caloric expenditure and promote faster hip fat loss. For example, join a local tennis league or do some other recreational sport that you enjoy. Take power walks during your lunch breaks at work, and always use stairs instead of elevators and escalators.

    Hip Fat.jpg



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  2. rabab froja

    rabab froja Famous Member

    Jun 8, 2011
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    nice topic

  3. Martin22

    Martin22 Well-Known Member

    Jul 7, 2012
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    Hmmmm very nice topic over weight is most common problem of every person. for looking smart and beautiful every women wants smart hip and smart body because its have much attractions on others.
    in other words overweight cause many diseases.

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