Extra weight tends to accumulate around the waist and pelvic region. It is not possible, however, to pick and choose which areas of the body to lose weight. What is possible is to lose fat throughout your body --- and to keep it off. For permanent weight-loss success, MayoClinic.com advises, it is important to make a commitment, set realistic goals and change your way of life, from your diet to your daily activity level.
Step 1
Eat a healthy diet full of whole grains, fruits and vegetables. A well-balanced diet reduces your caloric, sodium and fat intake --- as well as the risk of serious health complications such as obesity, diabetes and heart disease.
Step 2
Incorporate 30 minutes of moderately intense aerobic activity into your daily routine. Try walking, jogging, swimming or any other activity that gets your heart pumping.
Step 3
Do strength-training exercises. Focus on exercises that involve the pelvic region such as stomach crunches, planks, single leg stand, inchworms and lunges.
Step 4
Speak to your doctor to discuss other methods to lose fat in the pelvic region, such as liposuction. Your doctor will discuss the pros and cons of surgery as well as any possible complications and risks. Your doctor may also you devise a personalized plan to help reduce body fat overall.
Tips and Warnings
- According to the Centers for Disease Control and Prevention, adults aged 18 to 64 need 150 minutes of moderately intense aerobic activity a week. This kind of activity will encourage weight loss and yields other important health benefits. Strength training helps trim and tone trouble spots, such as the pelvic region. The CDC recommends muscle-strengthening activities at least two days a week.
- Liposuction is used to remove subcantaneous fat, or fat located just beneath the surface of the skin. Liposuction cannot remove intestinal fat, or fat located deep within the abdominal cavity. Removal of intestinal fat is risky and not recommended.
Things You'll Need
- Workout equipment
References
- MayoClinic.com; Weight Loss: 6 Strategies for Success; Dec. 18, 2010
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits
- Centers for Disease Control and Prevention; How much physical activity do adults need?; March 30, 2011
- American Council on Exercise: Abdominal Exercises
- Liposuction.com: Abdomen
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