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This article was co-written by Brendon Rearick. Brendon Rearick is a personal trainer, fitness coach, fitness program director, and co-founder of Certified Functional Strength Coach (CSFC), a physical education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in fitness training and fitness, his company has certified more than 3000 trainers in more than 20 countries. Brendon served as program director for Mike Boyle Strength and Conditioning (MBSC) and was licensed by the Cortiva-Boston Institute to perform therapeutic massage. He holds a bachelor’s degree in kinesiology from the University of Massachusetts Amherst.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 22,412 times.
Everyone’s body has a special place where it is difficult to lose weight. For some people, the weight is concentrated in the hips and thighs, while others have difficulty losing arm fat. No matter where your difficult position to lose weight is, the only solution is to lose body fat. Losing fat, losing weight or increasing firmness in one location is impossible. You need to change several aspects of your diet, exercise regimen, and lifestyle to lose weight and help tone your abs.
Steps
Eat right to reduce fat on both sides
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Skip the fast weight loss regimen. Strict diets can provide immediate results, but if you can’t maintain this weight loss regime permanently, you will gain weight again when you return to your normal lifestyle. [1] X Research Source
- In addition, many rapid weight loss diets, such as eating foods that have undergone too much processing, may not be healthy in the long run.
- Most health experts recommend not dieting but making small lifestyle changes. This method is easy to implement and maintain in the long run. [2] X Research Source
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Reduce calories consumed. Unfortunately, there is no way to lose fat in one area of the body. If you want to lose hip fat, you will have to lose weight overall by reducing your daily calorie intake. [3] X Harvard Medical Schop Trusted Source Go to Source
- Calculate how many calories you eat for the day by reading food labels and keeping a food diary. There are also plenty of online calorie calculators/tools to help you track your calorie intake and look up the calorie content of a variety of foods.
- If your goal is to lose weight fast, you should reduce your daily caloric intake by 500-750 calories. Calorie consumption in this range can lead to weight loss of 0.45-0.9 kg per week if combined with regular exercise. [4] X Trusted Source Mayo Clinic Go to Source
- However, consuming calories below 1200 is not recommended and is not sustainable in the long run. Diets that are too low in calories can lead to nutrient deficiencies in the long run.
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Eat a balanced diet. The diet should consist mainly of vegetables, whole grains, and lean protein. A balanced diet that includes all of these food groups will help ensure adequate intake of each nutrient each day. [5] X Trusted Source National Health Service (UK) Go to Source
- In addition, you should eat a variety of foods. For example, don’t just eat one apple a day. Alternate between apples, berries or oranges.
- A balanced diet means that you also need to consume portions of each food group appropriately. Adhering to the correct portion size also helps in weight loss. [6] X Trusted Source National Health Service (UK) Go to Source
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Focus mainly on lean protein and vegetables. This food combination helps to lose weight, especially body fat that accumulates around the abdomen. [7] X Harvard Medical Schop Trusted Source Go to Source
- Many studies show that a low-carb, high-protein diet helps reduce fat that accumulates in and around the abdominal organs [8] X Trusted Source Harvard Medical Schop Go to source This eating habit is real can help reduce fat on the sides.
- To get enough protein, you should eat 90-120 g protein per main meal and 30-60 g protein per snack. This helps to meet your daily protein needs.
- The rest of the meal should include a fruit or a vegetable. Some health experts recommend 5-9 servings of vegetables per day, while others suggest that half of your plate should contain one fruit or one vegetable. [9] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Limit carbohydrates. If your focus is mainly on protein and vegetables, you should also limit the amount of carbohydrates you consume each day. This way helps to speed up the reduction of fat on the sides. [10] X Harvard Medical Schop Trusted Source Go to Source
- Carbohydrates are found in many foods, including: dairy products, grains, starchy vegetables, fruits, and beans.
- Don’t cut carbs completely. Limiting your consumption of starchy vegetables and whole grains is a simple way to maintain a low-carb diet. Many of the nutrients in these food groups are also found in other foods.
- Limit to 1-2 servings of high-carbohydrate foods per day. The rest of the meal should include a lean protein or vegetable.
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Limit processed foods or “junk foods”. Many foods that go through a lot of processing or “junk food” contain more calories. [11] X Trusted Source National Health Service (UK) Go to the source Limiting these foods can aid in overall weight loss and reduce unwanted fat around the hips.
- The best way to avoid unhealthy food is to not leave “junk food” in the house. Buy healthy food, then you will eat healthy food.
- Cook your own meals at home if possible, as most restaurant foods are high in butter, sugar, and oil. When cooking at home, replace butter with olive oil or a nonstick spray.
- When ordering food out, you can cut calories by asking for dipping sauces or dressings separately, and choosing protein-rich foods instead of pizza and pasta.
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Add enough water. Adequate hydration is important for overall health. Not only that, drinking enough water every day can also support weight loss. [12] X Research Source
- When you’re looking to lose body fat and lose weight, drinking enough water can help you feel fuller and more satisfied with your meals throughout the day. [13] X Research Source
- Aim to drink at least 8 glasses of water a day, possibly even as many as 13, depending on age, gender, and activity level. [14] X Trusted Source Mayo Clinic Go to Source
- To reduce hunger and lose weight fast, you should try drinking a full glass of water before each meal. This will help you feel full faster and eat less.
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Pay attention to snacks. Plan snacks like carrots, celery, apples, and yogurt between meals. High-calorie snacks can hinder weight loss or even cause weight gain. [15] X Trusted Source Mayo Clinic Go to Source
- If you want to lose weight, the snack should provide about 100-150 calories. [16] X Trusted Source Mayo Clinic Go to Source
- Eat a light meal only if you are really hungry or the interval between meals lasts more than 4-6 hours.
- For many people, weight loss has nothing to do with what they eat at their main meal but what they eat between meals. You should break the habit of snacking out of control when standing in front of the refrigerator or rummaging through the kitchen cabinets.
- Avoid late-night snacks by drinking tea or chewing gum in the evening, and set a time, such as 7:00 or 8:00 p.m., so that you don’t eat more after this time.
Incorporating exercise
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Cycling sit-ups. Cycling abdominal crunch is an exercise to help tone the abdominal muscles, specifically the sides or intercostal muscles. [17] X Research Source How to do the exercise:
- Lie on your back, hands behind your head. Bring your feet up 0.3-0.6 cm above the ground.
- Bend your left knee and pull it toward your head, while rotating your body so that your right elbow touches the left knee.
- Next, straighten the left leg and then do the same with the right leg so that the right knee touches the left elbow.
- Do 15-20 reps per set, increasing the number of sets when strong enough.
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Russian style cross crunches. This cross crunch exercise is slightly simpler than the traditional crunch but focuses on strengthening the hip and intercostal muscles. [18] X Research Source How to do the exercise:
- Sit on the floor, back straight, feet stretched out in front of you. Bend your knees slightly and keep your feet flat on the floor.
- Lean back slightly so your back forms an angle of less than 90 degrees. Hold a weight of 2.25-0.45 kg in your hand and then rotate to the left, while lowering the dumbbell halfway.
- Bring the body back to the starting position and then do the same with the right side. Repeat 20-25 times.
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Do a side plank. Planks are great at toning the entire core, but adjusting to a one-sided plank will help tone the intercostal muscles. [19] X Research Source How to do the exercise:
- Start in a one-sided plank position, with your right elbow supporting your body, and your left arm resting on your hip. Make sure your whole body forms a straight line and hold the pose for 30-60 seconds.
- Repeat the same with the left hand supporting the body. You can switch back and forth between the two.
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Join a class to help tone the whole body. You should practice yoga and pilates to help tone the whole body and build strong lean muscles. These types of exercises are perfect for someone who doesn’t want to be “big”.
- Join a yoga class or sign up for a full-body toning class at the gym (if you’re a member of the gym).
- Try watching yoga videos online. This method is more economical than going to a yoga class or signing up for a gym membership.
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Aerobics. Adequate cardio not only improves overall health, but also helps burn calories and reduce body fat. [20] X Research Sources
- There are many exercises for you to choose from. Try brisk walking, rock climbing, uphill walking, dancing, or boxing.
- It is recommended to do cardio 5 times per week, at least 30 minutes each time to maintain overall health and lose weight. [21] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- If you don’t have enough time for regular exercise, you should try to incorporate more activities into your daily lifestyle. Walk to where you need to go instead of driving, do housework, walk around the street shopping, etc.
Track and stay motivated
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Measure. To know how far you’ve reached your goal, you should track metrics. This will help you know how much hip or belly fat you’ve lost.
- Use a tape measure to measure around the smallest part of your hips, below your hips (5cm above your belly button), and around your hips.
- Since muscle weighs more than fat, measurements can help track weight loss and are more useful than numbers on a scale.
- Don’t forget to record your initial measurements to use as a reference point.
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Weight. Losing hip fat means losing more fat or overall weight. Weighing your body on a regular basis can also support long-term body fat loss. [22] X Trusted Source American Psychpogical Association Go to Source
- Weigh 1-2 times per week in the morning before eating. Remember that clothes and shoes are also heavy, so you can weigh them naked or just in your underwear.
- Monitor your weight so you can assess progress. If you tend to gain or lose too much weight, you can detect it more quickly if you keep track of your weight.
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Keep a food diary. Research shows that people who keep a record of what they eat lose more weight than people who don’t. [23] X Research Sources
- A food diary helps you to stay organized and accountable for your decisions, so you’ll be more alert when making choices. [24] X Research Sources
- You can keep your diary with a traditional pen and paper or download an app on your smartphone.
- Track every meal, snack and drink. This can be useful information if you find yourself gaining or losing weight unexpectedly. You can see which foods lead to these changes.
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Find a workout or diet companion. Losing weight with someone else can be a great source of inspiration. Research shows that people who receive encouragement are more successful in losing weight. [25] X Research Sources
- When you exercise with someone else, you’ll feel happier and both help each other stay motivated when one wants to give up.
- Ask a friend, relative, or co-worker to cheer you on or invite them to join you in a new workout or diet.
Advice
- Exercise alone won’t help reduce “stubborn” belly fat. Toning exercises help build muscle underneath the fat, not the fat area. The only way to lose fat is to eat less.
- Always talk to your doctor before making any changes to your diet or exercise routine.
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This article was co-written by Brendon Rearick. Brendon Rearick is a personal trainer, fitness coach, fitness program director, and co-founder of Certified Functional Strength Coach (CSFC), a physical education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in fitness training and fitness, his company has certified more than 3000 trainers in more than 20 countries. Brendon served as program director for Mike Boyle Strength and Conditioning (MBSC) and was licensed by the Cortiva-Boston Institute to perform therapeutic massage. He holds a bachelor’s degree in kinesiology from the University of Massachusetts Amherst.
There are 18 references cited in this article that you can see at the bottom of the page.
This article has been viewed 22,412 times.
Everyone’s body has a special place where it is difficult to lose weight. For some people, the weight is concentrated in the hips and thighs, while others have difficulty losing arm fat. No matter where your difficult position to lose weight is, the only solution is to lose body fat. Losing fat, losing weight or increasing firmness in one location is impossible. You need to change several aspects of your diet, exercise regimen, and lifestyle to lose weight and help tone your abs.
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