To lose your belly, butt and thighs, you need to lose weight everywhere on your body. You can only accomplish spot reduction through cosmetic surgery, according to "Spot Reduction and Wellness," a newsletter published in April 2000 by the University of Dayton in Dayton, Ohio. Losing weight and toning your body requires knowing which exercises to employ and what foods to eat.
Reduce Calories
Step 1
Plan your meals. By planning your meals at the start of each day or preparing the meals for the next day before you go to bed, you will be more inclined to eat in moderation and to eat healthier meals, according to Helpguide. Decreasing your calorie intake helps you lose your belly, butt and thighs.
Step 2
Eat low-fat, protein-rich food at every meal. These foods help you feel fuller longer and help decrease your temptation to eat between planned meals, according to the UCLA Arthur Ashe Student Health and Wellness Center. Low-fat, protein-rich foods include skinless poultry breast, fish, beans, tofu, low-fat dairy and eggs.
Step 3
Eat more whole grains, fruits and vegetables. The fiber in these foods will help you maintain a feeling of fullness longer than foods without fiber, according to the UCLA Arthur Ashe Student Health and Wellness Center. The foods also provide you with numerous vitamins and minerals that will increase your health and energy.
Step 4
Cut out one high-calorie food item each day. Enhance your attempts to lose your belly, butt and thighs by replacing high-calorie foods with lower-calorie foods. You can quickly eliminate 346 calories from your daily calorie count by replacing a 3-oz. bag of ranch flavored tortilla chips with 3.5 cups of air-popped popcorn, according to the Mayo Clinic.
Exercise
Step 1
Start each exercise session with a warm-up. A low intensity warm-up helps prepare the body for exercise by allowing the heart rate to increase slowly, according to "Exercise Physiology: Theory and Application to Fitness and Performance."
Step 2
Perform aerobic exercise. Losing weight, reducing the size of certain body parts or staying healthy requires exercising for a minimum of 30 minutes at a moderate daily intensity, according to the American College of Sports Medicine. A moderate-intensity workout will cause you to breath hard, but still allow you to carry on a conversation. Moderately paced walking, bike riding, swimming and active sports, such as tennis, provide moderate-intensity workouts.
Step 3
Perform toning exercises specific to the belly, butt and thighs. Strength training exercises performed at least twice a week will allow you to tone and shape specific body parts. Exercises that focus on all these body parts include the bicycle crunch, forward lunge, step-up, squat and bear crawl, according to the American Council on Exercise.
Step 4
End each exercise session with a cool down. Doing so allows the circulatory system to return to normal, reducing the amount of swelling and discomfort in your muscles, according to "Exercise Physiology: Theory and Application to Fitness and Performance." Your cool down should focus on stretching, which increases your flexibility and reduces your risk of injury.
Tips and Warnings
- Vary your meal plans and exercise routines to decrease your risk of becoming bored with your new lifestyle. Achieving and maintaining a healthy weight requires a combination of healthful eating and regular exercise, according to the Mayo Clinic.
- Consult your health care provider prior to starting any exercise or diet program. If you do not perform an exercise using proper technique, you could injure yourself. Consult a personal trainer to assure you use the proper technique.
Things You'll Need
- Fruits
- Vegetables
- Whole grain bread, cereal, and rice
- Low-fat, high protein foods
- Time
References
- University Of Dayton: Spot Reduction and Weight Loss
- Helpguide.org: Healthy Weight Loss And Dieting
- UCLA Arthur Ashe Student Health and Wellness Center: Eating Strategies For Permanent Weight Loss
- "Exercise Physiology: Theory and Application to Fitness and Performance"; Scott Powers and Edward Howley; 2008
- American College Of Sports Medicine: Physical Activity And Public Health Guidelines
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