Excess hip fat can not only affect the fit of your clothes but can also ruin your health. While you are focusing on burning calories and losing overall weight, keep in mind how to lose hip fat!
When women gain weight, the first areas that appear to gain fat are the stomach and hips. If they are not controlled in time, they keep increasing. However, there can be many reasons for increasing hip fat. These include unhealthy diet, physical stability, genetic structure or even hormonal imbalance. The important thing is that this is not a healthy sign. Its excess can not only spoil the fitting of clothes but also your health. While you focus on burning calories and losing overall weight, also keep in mind how to reduce hip fat!
Dr. Harikishan, Senior General Physician, Kamineni Hospitals, Hyderabad has given some healthy tips to burn hip fat and tone them (lifestyle tips for a toned butt). So let’s know more about this in detail.
Tone your butt muscles like this (lifestyle tips for a toned butt)
1. Cardiovascular exercises
Cardiovascular exercise helps burn calories and increases fat-burning capacity in the overall body, including the hip area. Include activities like running, cycling, swimming or walking in your regular routine. Do at least 150 minutes of cardio exercise every week to include moderate intensity cardio.
2. Use stairs instead of elevator
Keep away from elevators and escalators as much as possible, and take the stairs whenever possible to burn fat and improve fitness. According to a study published in the British Journal of Sports Medicine, climbing a few stairs significantly improved the health of young women. Climbing stairs puts pressure on your legs, which reduces fat around the buttocks, as well as tones your legs.
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3. Chair pose
Sitting is not good for strengthening buttock muscles, but only if you are sitting in the air. To increase strength, try Chair Pose, similar to the squat:
Rest your back against the wall.
Keep your feet hip-width apart.
With your arms crossed, raise them away from your body.
Slowly slide your back down the wall until your knees are at a 90-degree angle.
Do not let your knees go beyond your toes and keep them straight in line with your toes.
Remain in this posture for 30 seconds, as if you are sitting on a chair.
4. Develop healthy eating habits
“Nutrients play an important role in fat loss. So, follow a balanced diet that includes whole foods like fruits, vegetables, lean proteins and whole grains. Being mindful of portion sizes will help limit calories. While reducing calorie intake is important, include sources of healthy fats like avocado, nuts and olive oil in your diet. These fats keep you satisfied for a longer period of time, helping you avoid unwanted calorie intake.
Also, practice the art of mindful eating by being aware of your hunger and satiety cues. Avoid emotional eating and eat slowly, savoring each bite to avoid overeating.
5. Limit your intake of processed foods and sugar
Processed foods and added sugar contribute to extra calorie intake. Focus on whole, nutrient-rich foods and limit your intake of sugary snacks, soda, and refined foods. Choose healthier options like fruit, nuts, and yogurt.
6. Do not sit continuously for long periods of time
If you regularly sit continuously while working in the office or working from home, it increases the fat in your buttocks. Therefore, it is very important to stand up in between work and move and stretch your body. This will increase blood circulation and your activity will help burn calories and fat. Make it a habit, practicing this will help you tone your butt muscles.
Also read: Office chair butt: Know what is this problem caused by desk job and how to avoid it