How To Lose Weight In Your Thighs And Hips - How Do I Burn Off Belly Fat How To Lose Weight In Your Thighs And Hips How Did . Some people love cardio -- spinning classes, long-distance runs or spending big blocks of time on the elliptical. The rest of us just want to burn body fat. You might long for a lean and toned lower body, but you can't selectively lose weight from your hips, thighs and buttocks; instead, you'll lose.
Check your inbox for an e-mail with a link to download the recipes. Losing body fat requires that you burn more calories than you eat each day, which creates a caloric "deficit" and makes your body burn fat to make up the difference. Pair a calorie-controlled diet with an exercise routine that targets your lower body to get the physique you want. An online calculator or a nutrition professional can help you estimate how many calories you need each day to maintain your weight.
For long-lasting weight loss, reduce your calorie intake by to 1, calories daily. That translates to losing an average of 1 to 2 pounds of fat each week -- a safe and recommended rate of weight loss, according to the University of Michigan Medical Center. At such a low calorie intake, you risk not getting enough nutrients or going into "starvation mode," a state in which your body will resist burning fat. If your to 1,calorie deficit takes you under these minimums, plan to cut fewer calories from your diet.
You can either burn excess calories through exercise or simply plan to lose weight at a slower pace. Load up your plate with foods that have a low energy density -- that is, a low number of calories per gram -- like vegetables and fruits. These foods allow you to eat a relatively large portion size without significantly upping your calorie intake, and they can help you feel satisfied on the calorie-controlled diet needed for trimming down.
Low energy-density foods also tend to be higher in fiber, which promotes weight loss. In addition to fruits and veggies, round out your diet with other fiber-rich fare, like legumes, nuts and whole grains. Lean proteins also supply amino acids -- the building blocks of muscle tissue that gives you a lean and toned appearance -- and are also an essential part of a weight loss diet. Skinless white meat poultry, salmon, tuna, tofu and tempeh all offer lean protein.
Consider cutting out potatoes -- whether you enjoy them mashed, baked, fried or in chip form. Potatoes and potato chips account for two of the top five foods linked to weight gain, according to a study published in the New England Journal of Medicine. Red meats and processed meats -- like bacon, deli meats and fast food burgers -- also topped the list of weight-gain triggers.
Avoid drinking your calories on a weight-loss diet. Sugar-sweetened beverages are also closely linked to weight gain in the New England Journal of Medicine study. Pair your diet with an exercise program for optimal results. Increasing your activity level helps you burn more calories so you can more easily reach your to 1,calorie deficit.
Strength training also helps you hold on to muscle tissue as you lose weight -- which boosts your metabolism, since muscle tissue burns calories just to maintain itself -- and helps you build muscle to get the toned appearance you want.
Burn calories and tone your lower body with a strength-training program that includes squats, deadlifts and lunges -- plus variations, like Romanian deadlifts or side lunges, to hit your thigh, hip and butt muscles from different angles. Use heavier weights to help you build muscle on your lower body, or perform higher reps with lighter weights for a more cardio-focused strength workout.
Other lower-body moves, like kettlebell swings and step-ups, also help you burn more calories as you tone your lower body. For a personalized program suited to your unique goals and current fitness level, consult a personal trainer. Please select your gender. Please enter a valid email address. Choose Low Energy Density Foods for Weight Loss Load up your plate with foods that have a low energy density -- that is, a low number of calories per gram -- like vegetables and fruits.
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