What Is The Quickest Way For Women To Lose Inches From Their Waist & Hips?

Waist and hips are common problem areas for women carrying excess fat. Extra weight in these areas makes it difficult to find clothes that fit, negatively impacts body image and can lead to health problems such as heart disease and diabetes. Many weight loss advertisements promote pills or spot reducing equipment to rid weight in waist and hips; however, these options are usually ineffective and unsafe.

Diet

Ultimately, excess fat in the waist and hips is the result of eating more calories than are burned. By eating less and/or burning more calories, you can lose the fat. Avoid diets that eliminate important food groups such as grains or reduce caloric intake too much. Women should eat at least 1,500 calories a day of lean protein, low-fat dairy, whole grains and fruits and vegetables. One of the quickest ways to reduce calories is to eliminate refined foods such as sugar and white flour.

Cardiovascular Exercise

Cardiovascular exercise burns calories and improves heart and lung health. The American Heart Association recommends exercising at your target heart rate for 30 to 60 minutes five days a week to lose weight. You can calculate your target heart rate by subtracting your age from 220 and multiplying the result by 65 and 85 percent. The best cardiovascular exercise is the one you enjoy and will stick to. You can increase weight loss in the waist and hips by including cardiovascular exercise that engages these areas such as running, kickboxing, rowing or hiking.

Waist Exercises

Losing the stomach pooch and love handles involves burning fat; however, doing strength exercises will increase muscle that burns more calories, as well as gives you a lean, tone appearance. The bicycle exercise ranked number one in a study of abdominal exercises by the American Council on Exercise. It works both the rectus abdominus and oblique muscles to flatten your stomach and reduce your waistline. Pliates is also an effective program for the midsection. Inner IDEA reports that the rollup, the teaser, the double leg stretch and the criss-cross are the top Pilates ab exercises.

Hip Exercises

Many exercises sculpt lean hips, legs and buttocks such as squats and lunges. To target the saddlebag area, do side-lying hip abduction, also known as side leg lift exercises. Side lunges also work the hip abductors, as well as your abs. Protect your knees while doing lunges by not allowing your flexed knee to extend over your toes. Target the inner thigh with hip adduction exercises such as plie squats or inner thigh leg lift.