Many women struggle with the size of their hips. Although you can do exercises that target your hips, the easiest way to lose big hips is to shed weight all over your body. Once the weight starts to vanish, you will notice a change in the circumference of the parts that make up your hips, thighs and buttocks.
- Skill level:
Things you need
- Healthy foods
Incorporate high-intensity interval training into your exercise routines. Cardiovascular exercise helps you burn calories over a long duration -- but interval training helps you burn more calories and fat. A study conducted at University of Guelph found that you can boost fat burning up to 36 per cent by doing interval training.
Eat less fat and fewer carbohydrates. Your body has a hard time breaking down dietary fat. Instead, it burns other foods first and fat later. When you don't burn enough fat, your body stores it. For women, a big amount of the fat goes to the hips. Eliminate foods such as butter, milk, cheese, chips and French fries. Carbohydrates like rice, potatoes, pasta and bread end up stored on your hips.
Include high nutrient, low fat food like fruits and vegetables in your diet. These foods contain a lot of fibre, which gives you a full feeling and helps suppress your appetite. When eating protein, choose easy-to-digest skinless chicken breast, fish and nuts.
Banish sugary drinks from your diet. For example, each 227gr. cup has at least 100 calories and sugar that will end up on your hips. In a study published in the "American Journal of Clinical Nutrition" and conducted by Johns Hopkins Bloomberg School of Public Health, participants who lowered their daily intake of sugary drinks by one serving lost a little over a pound over a six month period. Instead, drink plenty of water. Not only will water help you rid your body of toxins and pollutants, it also flushes water weight from your hips and belly.
Schedule cellulite reduction treatments. The FDA has approved a treatment that uses massage, suction, infrared and bipolar radio frequency to reduce the circumference of the abdomen, upper thighs and hips. Having four to six of these treatments and eating a healthy diet can help you shrink a pant size, notes Dermanetwork.
Do exercises that target your thighs and saddlebag two or three times a week. Do two sets each of 10 to 12 repetitions of single-leg squats, bent-knee crossovers, standing abductions, double leg lifts and lunges on each leg.
Tips and warnings
- Avoid skin care products and body wraps that promise to melt pounds from your hips. These products can only deliver temporary loss of circumference from water loss at best.
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