Methods 1: Limit calorie intake.
1, record the diet for one week. Eat and drink as usual and change your diet based on this week's record. You can review your diet by recording and learn what changes can make you slim down.
Record your food intake, the calories of snacks, drinks or high-fat foods outside meals. Use asterisks or lists to help you make a diet plan.
Continue to record your diet during your weight loss. Studies have shown that keeping track of your diet and losing weight for a long time will be more successful.
2, reduce the intake of 500 calories a day. Eating less can encourage the body to supply energy with stored fat, including fat stored in the buttocks. If you want to lose weight and lose excess body fat, you must reduce your calorie intake, and your weight will drop over time.
If you reduce the intake of 500 calories a day, you can lose about 0.5 kg a week. Health experts believe that this is a safe and healthy weight loss goal.
Look through the diet records to see which foods you can start with and lose these 500 calories.
3. Make sure you eat properly. Proper food intake per meal helps to control calories and promote weight loss. Consider buying a kitchen scale or measuring cup to help you measure food correctly.
It's best to weigh every meal and snack to make sure that you are on the right track. By visual inspection, you may overestimate your food intake and underestimate your total calorie intake.
Weigh the food according to the following ingredients: protein 80- 120g (the size of a deck of playing cards), grain 125ml, vegetables 250ml or leafy vegetables 500ml, diced fruit 125ml or small pieces of fruit 1.
Make sure that each meal contains 1 protein and 2 kinds of fruits and vegetables. It is recommended to eat about 2-3 servings of grain all day.
4. Choose low-calorie foods. In addition to controlling calories and food intake, choosing low-calorie foods also helps to lose weight. Moderate low-calorie food is most suitable for weight loss.
Choose lean protein with low calorie, such as poultry, eggs, low-fat dairy products, pork, seafood, beans, tofu and so on.
Choose 100% whole grain without seasoning or sauce. Whole grains are more nutritious because they are rich in fiber and other nutrients. Buy cereal food without seasoning packets or sauces to reduce calorie intake.
Most fruits and vegetables are naturally low in calories. Pay more attention when buying canned or frozen food, and make sure that no spices, sauces or sugar are added.
5. Reduce the calorie intake in drinks. Most of the extra calories in our diet come from drinks. Avoiding calories in drinks helps to lose weight. Many drinks contain calories. Reducing or completely avoiding such drinks is the best way to lose weight.
Drink less ordinary soft drinks, whole milk, fruit juice and mixed fruit juice, wine, sweet tea, Sweet Caffe drinks, sports drinks, energy drinks and hot chocolate.
Some drinks do not contain calories, but because they contain a lot of artificial sweeteners and other additives, they must also be drunk less. Drink less diet soda, diet energy drinks and diet sports drinks.
Drink more clear liquids to replenish water for your body, such as water, flavored water, sugar-free decaffeinated coffee, tea and so on. Drink at least 1900 ml of liquid every day, and some people may need to drink as much as 3000 ml every day.
6. Eat less snacks. Snacks are a big obstacle to losing weight. Eating too many snacks all day or eating all the time will hinder weight loss. Many snacks are processed carbohydrates and sugar, which are not only unhealthy, but also lead to fat accumulation. Health experts usually recommend reducing calories in snacks. If your ultimate goal is to lose weight, then the calories of each snack should not exceed 150 calories.
According to your lifestyle and activity, you usually need to eat at most 1-2 snacks a day.
Eat low-fat protein and natural high-fiber foods, such as fruits or vegetables as snacks. Good choices include 30 grams of mixed nuts and 1 medium-sized apples; 1 low-fat whey-free yogurt and 125ml grapes; 125ml cottage cheese and 250ml cherry tomato; Or 80 grams of turkey jerky and 250 ml of carrot sticks.
Method 2: Do exercise.
1, do high-intensity aerobic exercise 4-5 days a week. High-intensity exercise or high-intensity interval training combined with high-intensity and moderate-intensity aerobic exercise can consume calories and help burn body fat. Fitness experts recommend high-intensity interval training to lose excess body fat. Although it is not aimed at hip movement, it is helpful to reduce overall body fat.
High-intensity interval training takes a short time, and combining high-intensity and moderate-intensity activities with other aerobic exercises and strength training is very effective for losing weight.
2. Exercise for at least 30 minutes five days a week. You can't just lose hip fat, you have to lose whole body fat. You can't just exercise your thighs or do strength training to reach partial weight loss. Doing aerobic exercise regularly can achieve your ultimate goal. Health experts recommend doing 150 minutes of moderate-intensity exercise every week. This includes walking, jogging, cycling, swimming or dancing.
Want to lose hip fat quickly, do exercise 5-6 days a week, each time 1 hour or ***300 minutes a week.
Do thigh aerobic exercise. Running, jogging, using a treadmill or riding a bike are all effective ways to burn calories and exercise your thighs.
Step 3 do squats. This popular exercise exercises hips, thighs and abdomen to help build lean muscles. By exercising the muscles in these parts and reducing body fat, you can exercise the muscles with clear lines. Spread your feet as wide as your hips. Put your hands on your chest and pray.
Put your whole body weight on your heels and lean down, just like sitting in a chair. Push your hips back and squat as much as possible, or until your thighs are almost parallel to the ground.
Stop when the thigh is parallel to the ground. Get up slowly and return to the starting position. Repeat 10-20 times or according to your own needs.
4. Do a lunge. Take a step forward with one foot and bend your knees. This exercise can exercise the muscles of the buttocks and the whole thigh. Stand up straight with your feet shoulder-width apart and your hands on your hips.
Step forward 50 cm with one foot and keep your toes forward. Bend your body downward and bend the knees of your front and rear legs slowly and in a controlled way.
Keep your body down until the thigh in front of you is almost parallel to the ground. Make sure that the front leg knees and ankles are in a straight line, and don't let the knees exceed the ankles.
Push your body back to the starting position with the thigh in front of you. Change your feet if necessary and repeat the above actions.
5. Do leg lifts. This exercise is specially aimed at the muscles of buttocks and thighs, which can effectively exercise the muscles from the outside of thighs to buttocks. Lie on your side with your legs folded up and down. Keep your arms close to the ground, rest your head, and put your upper arms on your hips.
Keep your feet straight, the soles of your feet are at right angles to your ankles, your thighs are raised towards the ceiling, and then slowly return to the starting position. Switch sides and repeat the same leg lift.
6. Increase hip lift. This posture can exercise the muscles at the back of the leg and make the thighs and buttocks more distinct. Lie on the ground, facing the ceiling. Bend your knees 90 degrees in front of you. Hang your arms at your sides.
Lift your hips up hard until your body is in an inclined straight line from your head to your knees.
Hold for a few seconds, then lie down slowly, with your spine flat on the ground and return to the starting position.
Repeat 10-20 times or according to your own needs. You can increase the difficulty by lifting the leg of 1 until it is in a straight line with your hips and at a 90-degree right angle with the other leg. Hold 1 min, then switch sides and repeat.
7. Do a sumo squat. This traditional ballet squat helps to exercise the muscle lines of thighs and buttocks. Stand up straight with your feet slightly wider than your shoulders. Toes spread at a 45-degree angle. Put your hands on your chest and pray, or just put them on your hips.
Squat down, head, trunk and hips in a straight line.
When you squat, your knees should bend outward. Squat down as much as you can.
Use the muscles of the inner thighs and buttocks to slowly push the body back to the starting position. Repeat as many times as necessary.