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The most effective ways to lose hip & thigh weight

Discussion in 'Dietetics' started by Egyptian Doctor, Jul 10, 2012.

  1. Egyptian Doctor

    Egyptian Doctor Moderator Verified Doctor

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    For some people, excess body weight can build up in the hips and thighs. This excess weight is just like fat that accumulates in any other body part; the most effective ways to lose hip and thigh weight are to participate in strength training and high-intensity cardio and to eat a healthy diet.

    Nutrition

    Eating a healthier diet is an important part of any weight loss program. When you clean up your diet, you can lose excess weight off your hips and thighs, and you will enable your body to maintain a healthier weight. According to the United States Department of Health and Human Services, a healthy diet contains fruits, whole grains, vegetables, low-fat or fat-free dairy products, lean meats, nuts and beans and is low in added sugar, salt, saturated fat, trans fat and cholesterol. Each food product has a nutrition label that can tell you if there are added fats, salt and sugar.

    For every 3,500 calories you remove from your diet, you will avoid gaining one pound of fat. Try to eat 250 calories less per day to lose up to 1/2 pound per week. Other methods for reducing daily calorie and fat intake include eating slowly, eating smaller portions, eating fruit and vegetables instead of cookies or chips as snacks, replacing high-calorie drinks with water and stopping eating when you no longer feel hungry instead of eating until you are overly stuffed.

    Strength Training

    Strength training is a form of exercise that builds muscle mass, tones your current muscle and improves your body composition. According to ACE Fitness, increased muscle mass helps your body burn more calories throughout the day when you are at rest. While you can target your hips and thighs with specific exercises, it is equally as important to strength train your other muscle groups (arms, chest, back and stomach) at least once a week to boost your metabolism for optimum weight loss.

    Specific lower body exercises that will shape your hips and thighs include the squat, the lunge, cable thigh exercises and the multi-hip machine. Squats and lunges only require your body weight, but you can also hold free weights during the exercise. Cable thigh exercises and the multi-hip machine are weighted machines typically found in health clubs. To build more muscle mass, use a weight that only allows you to complete six to eight repetitions for each exercise. Make it a weekly goal to participate in two to three days of lower body strength training for 30 minutes.

    High-Intensity Interval Training

    High-intensity interval training (HIIT) is a form of cardiovascular exercise. When performing HIIT, you work at a high intensity for a shorter duration of time. To work at a high intensity, you should be using most of your energy and effort during the activity. Shape Fit recommends activities such as jumping rope, indoor group cycling and running as the most beneficial HIIT exercises. The key to performing HIIT correctly is to work at a high intensity for one to three minutes and then work at a slower pace for one to three minutes. Repeat for 20 to 30 minutes.

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    Last edited: Jul 10, 2012

  2. rosaclinic

    rosaclinic Active member

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    thnkx for sharing this informative post.
    i was very upset due to my thigh weight.
    i hope it would be helpful for me.
     


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