If you struggle with thigh and hip fat, it’s possible to shed this type of weight. You can’t spot reduce a certain area of your body, but you can burn fat all over your body, including your hips and thighs. Increasing physical activity will help you accomplish this. It’s also important to reduce calorie intake and select the right types of foods.
Hip and Thigh Fat Loss
If you want to lose thigh and hip fat in two weeks, focus on cutting calories through a reduced calorie diet and increased physical activity. The fastest weight loss recommended is 1 to 2 lbs. weekly, according to MedlinePlus. If you want to lose 2 lbs. in two weeks, you need to shed 3,500 calories each week. For a 4 lb. weight loss in two weeks, you need to shed 7,000 calories a week. Discuss an appropriate fat loss goal with your doctor.
Cardio activity helps you burn fat all over your body, including the thighs and hips. For fast weight loss in two weeks, select vigorous cardio activity, such as jogging, running, playing racquetball or rollerblading. If these activities are too difficult, select moderate types of activities, such as walking, biking or joining a water aerobics class. Weight loss is slower with moderate activities; however, over time you will build strength and be able to participate in higher intensity activities.
Tone your thighs and hips at least twice weekly. Sessions need to last about 20 to 30 minutes. An effective toning exercise for your thighs is the single leg circle. Start out lying down on your exercise mat. Extend your right leg toward the ceiling, pointing your toe. Make five circles in the clockwise direction. Then, switch direction and make five circles counterclockwise. Repeat this sequence five times on each of your legs. An effective exercise for toning your hips is the side jump. Start in a standing position, hands resting on your hips. Contract your muscles and hop about 3 feet to the left. Land on your left foot, with your knee slightly bent. Return both feet to the ground and repeat this exercise by jumping to the right. Rotate between legs until you’ve completed 15 repetitions on each of your legs.
Lose hip and thigh fat by reducing your calorie intake. For example, if you want to lose 4 lbs. in two weeks, you need to shed 1,000 calories a day. You might decide to burn 400 calories through exercise and reduce calorie consumption by 600 calories daily. Eating high volume foods that are low in calories will help you accomplish this. For example, foods high in fiber, like fruits, vegetables and whole-grain foods leave you feeling satisfied without high amounts of calories. Other good food options for fat loss include low-fat dairy and lean protein.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.