Everyone gains weight differently. Some people tend to gain it on the hips and thighs, while others find their belly and sides packing on the pounds. These areas often become problem spots when it comes to weight loss because most people find it difficult to lose weight from those areas where they first gain weight. Unfortunately, you can't target fat loss to body regions, so you'll need to use standard weight-loss techniques to lose weight from your sides.
Step 1
Take a look at your eating patterns and level of physical activity before you start any weight-loss program. Doing this helps you establish strategies that gradually change your lifestyle for the better, which not only allows you to reach your weight loss goals, but also can prepare you for any setbacks and provide you with long-term success.
Step 2
Adopt healthier eating habits by incorporating more plant-based foods into your diet. Most fruits, vegetables, legumes and whole grains are relatively low in calories compared with their quantity. This often means you can eat more for fewer calories, which lowers your caloric intake and helps generate a caloric deficit. It takes a deficit of 3,500 calories to lose a pound of fat.
Step 3
Reduce your portion sizes. After assessing your eating patterns, you might feel like it's too difficult to give up certain foods. Instead of depriving yourself of what you crave, eat smaller servings of your favorite dishes, which can still help reduce your caloric intake and facilitate the deficit needed to lose the weight.
Step 4
Look for other ways to cut calories from your diet. Having a better understanding of your eating patterns can uncover any unneeded calories still left in your diet. For some people, their choice of beverages can rack up their caloric intake, so consider cutting sodas, juices and other caloric drinks from your diet. Foods high in fat or sugar can also add excess calories. Rather than using whole milk, opt for skim, which is lower in fat and calories. Swap sugar-sweetened cereals for oatmeal or other whole-grain varieties.
Step 5
Increase your level of physical activity. Though you needn't exercise to lose weight, it can help, especially when combined with a calorie-restricted diet. Regular exercise burns additional calories, increasing the caloric deficit needed to lose weight and shed the fat from your sides. However, choose an athletic pursuit you enjoy. Most are beneficial to weight loss.
Step 6
Work some core exercises into your daily routine. While you can't "spot-reduce" your love handles, these activities tone and strengthen the abdominals and obliques, which can provide you with a trimmer figure.
Tips and Warnings
- Because it takes a deficit of 3,500 calories to lose 1 lb. of fat, generating a deficit of 500 calories a day should provide you with a weight loss of 1 lb. each week. If you're able to reach a deficit of 1,000 calories a day, however, you're now looking at a weight loss of 2 lbs. per week.
References
- MayoClinic.com; "Belly Fat in Men: Why Weight Loss Matters"; Michael Jensen; February 2011
- MayoClinic.com; "Belly Fat in Women: How to Keep It Off"; April 2009
- American Council on Exercise; "Why is the Concept of Spot Reduction Considered a Myth?"; Cedric Bryant; 2004
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- National Institutes of Health; "Tips for Losing Weight"; October 2009
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