Follow This Guide To Get Rid of Hip Fat

GET RID OF HIP FAT

How to get rid of hip fat? Well, women commonly store fat in their thighs and hips. As a result of this, often times women focus solely on trying to lose fat their hip and thigh area and while’s there’s nothing wrong with trying to tone up those body parts, losing weight in only that area is not realistic. Only overall weight loss can reduce the size of any body part. As you lose weight, you’ll lose fat stored around your hips and thighs, and other problem areas. The best way to lost weight is via a combination of cardiovascular activities, strength training, and a healthy diet rich in fruits and vegetables. Below are a list of ways to help you get started on your weight loss journey.

MAKE A FOOD JOURNAL

A food journal is exactly what it sounds like: a journal of all the foods you eat. Eat what you would normally in a day, but write everything down in the journal, even the condiments you put on your salads. Studies have shown that those who have food journals see more success with long-term weight loss.

A food journal allows you to see what you’re really eating and where you might be eating more than you think you are. So take careful note of food portions, the liquids you drink, and the amount of calories in the foods you eat throughout the week.

RESTRICT CALORIES

As you begin your weight loss journey, continue writing down what you eat. Once you see what you normally eat over the course of a week, reduce your caloric intake by 500 daily. You can use your food journal to see where you can cut out calories. Maybe you can swap out your favourite soda for water, or use lemon and salt instead of salad dressing. Reducing the amount of calories you eat signals your body to use its stored fat for energy (including the fat stored in your thighs!) You can (and should) safely lose about one to two pounds a week reducing your caloric intake by 500.

EAT REASONABLE PORTIONS

The next step is to eat reasonable portions. To help you do this use measuring cups, or buy a food scale. Measure each meal and snack to help you stay on track. Eyeballing portions often results in underestimating the amount of calories you consume, and overestimating portion sizes.

Below is a rough guide to show you how to measure foods.

    • 3-4 ounces of protein (the size of a deck of playing cards).
    • 1 ounce of grains.
    • ½ cup of vegetables, or 2 cups leafy greens (like kale or spinach).
    • 1/2 cup, or 1 small piece of fruit.

Each meal should include two servings of fruit and vegetables, and one serving of protein. Also try to consume at least two servings of grains throughout the day. Grains, like rice and quinoa, are easy to incorporate in dinners and lunches.

PICK LOW-CALORIE FOODS

If you’re not a fan of eating smaller portions, pick lower calories foods, such as fruits and vegetables, to eat. Go for lean protein foods like eggs, low-fat dairy products, legumes, poultry, tofu, seafood, and pork. These will fill you up.

With grains, go for 100% whole grains without extra sauces or seasonings. Whole grains are extremely nutritious and they have higher amounts of fiber and other nutrients.

Many fresh fruits and vegetables are naturally low in calories. Just be wary when purchasing canned or frozen produce to ensure they don’t contain any added sugars or seasonings.

WATCH OUT FOR LIQUIDS

Beware of liquid calories. Sodas, milk, fruit juices, sweet tea, energy drinks, coffee, and alcohol are probably responsible for a lot of excess calories in your diet. Cutting these out will help you lose weight. Also avoid “diet” drinks claiming to have no calories, but contain artificial sweeteners and other additives. Instead, drink water, make your own natural juice at home with a juicer, or drink unsweetened teas and coffees. You should be drinking at least eight glasses of water a day, or 64 ounces.

When you get the munchies, try not to reach for chips or cookies. Your snacks generally shouldn’t exceed more than 150 calories, so go for healthy options such as fruits and vegetables. The amount of snacks you eat is also dependent on your lifestyle; if you’re sedentary you don’t need any more than two snacks a day.

Below are a few low-calorie snacks to incorporate into your diet

  • 1 ounce of mixed nuts
  • 1 individual low-fat plain Greek yogurt
  • 1 apple or banana
  • 1/2 cup of cottage cheese
  • 3 ounces of beef jerky

EXERCISE

You should workout 4 to 5 times a week, or around 150 minutes a week. HIIT, or high intensity interval training, is an exercise that combines high intensity and moderate cardio activities. I recommend HIIT workouts to those wanting to lose weight. While it doesn’t target your hips, it will help you lose weight overall.

HIIT workouts are typically no longer than thirty minutes, but involve a lot of high-intensity activities. Doing HIIT five times a week will help you lose weight, as cardio is what really causes you to lose weight. Jogging, running, and cycling are all great forms of cardio that help you lose weight and tone your thighs.

Below are some easy workouts you can do to help you get started on your weight loss journey.

  • Squats are a great exercise that works your butt, thighs, hips, and stomach. Keep your feet hip width apart, place your hands in front of you as if praying and squat as if you’re trying to sit in a chair. Go down as far as you can before coming back up. Repeat this ten to twenty times a day and you’ll have a firm, toned bottom.
  • Lunges are another great exercise. Here, you will step forward and bend you knees. This exercise helps you tone your thigh and hip area. You’ll want to begin by standing with your feet shoulder length apart and by placing your hands on your hips. Step forward with one foot, keeping the toes pointed, and drop your knee while bending your front knee at the same time until your front thigh is parallel to the ground. Keep your back straight and switch legs. Repeat this fifteen times, increasing the amount of lunges you do little by little.
  • Plies are another great move to help tone you up. Stand with your feet a little more than shoulder width apart and point for toes at a forty-five degree angle, facing away from your body. Place your hands on your hips and lower yourself slowly, keeping you head up and your back straight. As you go down, your knees should bend away from you. Repeat plies as many times as you feel comfortable doing, though about fifteen-to twenty is reasonable.
  • Hip thrusts are another great exercise that targets the hip and thigh muscles as well. Lie on the ground and stack your legs on top of one another. Flex and lift one foot and raise your hips toward the ceiling, and then lower them back down. Switch legs and repeat at least ten times per leg.

Remember, there are no shortcuts to losing weight, and toning up your hip and thigh area. Following these steps will show you how to get rid of hip fat, but it’s important not to stress just about your appearance, and instead focus on eating good foods and exercising regularly for the sake of your health.

Add Flax Seeds To Your Weight Loss Diet

WHAT IS FLAX SEEDS?

Flax seeds are small brownish and sometimes golden seeds that come from flax plants, an old fiber crop believed to have come from Egypt and China. Also known as lin seeds, they are a rich source of dietary fiber, protein, vitamin B1 and manganese. Flax seeds have one of the highest concentrations of omega 3 in alpha-linolenic acid form. They are also a great source of healthy fats and antioxidants hence are very good at lowering the risk of cancer, diabetes and heart diseases. Flax seeds can be eaten whole or grounded to be eaten with meals. They are also used to make a vegetable oil known as linseed oil.

FLAX SEEDS BENEFITS

1. LOWERING CHOLESTEROL LEVELS

Flax seeds have high soluble fiber content wich is good for metabolism and prevention of heart diseases and obesity. The America Journal of Clinical Nutrition published that Flax seeds are able to lower cholesterol by a third and promote weight loss. They soluble fiber traps cholesterol in the digestive system making it impossible for the body to absorb it.

2. CONTRIBUTES TO HEALTHY SKIN AND HAIR

The essential fats and vitamin B1 found in Flax seeds promote healthy nails, skin and hair. This is because the nutrients reduce dryness that causes hair and nails to flake. Flax seeds also improve the condition of eczema, rosacea and acne. Dry eye syndrome is also one of the conditions improved by flax seeds.

3. DIGESTION

Flax seeds contain ALA which helps to protect the digestive tract lining from injury and inflammation. This protects the person from digestive ailments and reduces the symptoms of Cronhs disease. The high fiber content is good fro digestion and removing toxins from the stomach and small intestines. Apart from preventing against constipation, flax seeds also prevent the body from experiencing hunger all the time.

4.  REDUCING THE RISK OF CANCER

The 3 lignans and antioxidants found in lin seeds balance the hormones in the body and enhance cellular health. Clinical research for cancer shows that a teaspoon of flax seeds everyday will prevent breast and colon cancer. It’s also good for prostate and ovarian cancer because they are hormone related.

5. MENOPAUSAL SYMPTOMS

Flax seeds are able to reduce the symptoms women going through the menopause experience. The women get less flushing and night sweats. These seeds can also help women have regular periods and control weavy bleeding. They also reduce the extreme PMS Symptoms such as moods swings, anxiety and headaches.

6. CARDIAVASCULAR PROBLEMS

The omega 3 found in plenty in Flax seeds is good for the heart. Though it’s found in ALA, 20% of it can be converted to EPH to ensure the heart is strong and healthy. Flax seeds also lower blood sugar presure, ensuring the heart performs normally without stress.

HOW TO CONSUME FLAX SEEDS

There are many ways to consume flax seeds and incorporate them into out diet;

The first approach is to cook with lin seeds oil and apply to skin and hair together with other essential oils.

Flax seeds powder can be added to the mixture when baking or in ready-made smoothies, soups and juices. Adding a spoonful of the Flax seeds powder to yogurt, porridge and breakfast cereal is also a great approach.

Raw grounded flax seeds can also sprinkled in veggies and fruits to give a crunchy texture. They can also be sprinkled on Frensh toast on top of the eggs before it hits the skillet. Putiing them in meatloaf or meatballs before cooking is also a marvelous idea.

They can also be ground in the blender or coffee grinder and used as egg substitute when baking.

Though they don’t taste very good, Flax seeds can be chewed raw just like peanuts or fruits but it’s not recommended because no nutrients will be absorbed this way. instead of eating chips and other unhealthy snacks when one is hungry, a granola bar made with flax seeds can be a great substitute.

FLAX SEEDS FOR WEIGHT LOSS

There are several ways flax seeds are used for weight loss:

Flax is fiber and it’s full of healthy fats but it’s free of carbohydraes. This means one can eat as much as they want without adding weight caused by starch. The fiber also improves digestion and metabolism which is crucial for losing weight.

The healthy fats found in flax seeds ensure one feels full and satisfied for longer without consuming too much food. This is because they absorb water and swell, making your stomach feel the same for a long time. They also supress hunger and reduce the amount of times one has to eat.

ALA fats reduce inflammation in the stomach lining. This is important to weight loss because an inflamed body will often hold on to weight. A healthy stomach lining makes it possible to lose weight and trap excess cholesterol in the tract instead of the compound being converted to fat. Even tough there is a lot of dat in flax seeds, it is the healthy kind that does not contribute to weight gain.

OTHER USES OF FLAX SEEDS

The fact that flax seeds are gluten and starch free is a big advantage to many people. They act as a great substitute for omega 3 to people who are allergic to seafood and are used by people who are gluten intolerant. Mixing flax seed powder with a little water can also be applied in baking instead of eggs and this is better for weight loss and works mostly because some people are allergic to eggs.

The benefits of flax seeds to the body are simply endless. This is because they provide the much needed fiber and nutrients required to keep the body healthy and get rid of toxins. The best way to reap all the benefits is to buy them whole and refrigerate them. This way one can grind some everyday and incorporate in their meals. Flax seeds are versatile, multipurpose and nutritious grains for everyday health.