Many people look for ways to “spot-reduce” a particular area of the body, devoting a great deal of time and attention to exercises that work specific muscle groups in hopes of melting away the pounds. But there’s no way to burn fat off a specific spot on your body. You must reduce your body fat percentage by creating a deficit in calories. It takes a deficit of roughly 3,500 calories to shed a pound of fat, which can be accomplished by increasing your level of physical activity and changing your diet.
Start biking most days of the week. While there’s no way to spot-burn fat from the hips, buns and thighs, biking can strengthen and tone the lower body at the same time as it burns calories. Burning additional calories can help you lose the weight.
Work some stair climbing into your workout routine. Like cycling, climbing stairs works on two levels. Not only are you increasing the number of calories burned, which can help you lose the weight, but this particular activity also helps build muscles, providing you with toned hips, buns and thighs once you lose the weight.
Find other physical activities that work the lower body. Dancing, hiking, walking and cross-country skiing can all help tone the lower body, while still burning calories to generate the caloric deficit needed to lose the weight.
Incorporate crunches, situps, pelvic tilts, torso twists and other abdominal exercise into your exercise regimen. Though you can’t spot-reduce the belly fat, these core exercises can tone the abs, giving you a flatter tummy once you lose the weight.
Lift weights at least two times a week. Lifting weights may not burn as many calories as aerobic activity, but it can help build muscle. The added muscle increases the number of calories your body burns at one time, which can make it easier to lose the excess weight.
Cut unneeded calories from your diet. As you increase your level of physical activity, you can often increase weight-loss results and melt away fat from the hips, buns, thighs and stomach by limiting your caloric intake. Eating more fruits, vegetables and other nutritious foods can reduce your caloric intake and help generate a caloric deficit. Limiting portion sizes is also beneficial.
- American Council on Exercise: So, You Want to Spot Reduce? Here’s How
- University Of Maryland Medical Center: Exercise
- Center for Young Women’s Health: Tone It
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- Centers for Disease Control: Healthy Eating for a Healthy Weight