How to reduce the hips are effective to do? Here’s the review!
How to shrink the hips for women has become quite a challenge.
Because, before entering menopause, many women store excess fat in the hips and thighs.
However, it should be understood that women who easily store fat in the hips and thighs tend to have an easier delivery naturally.
It should also be understood that genetic factors are very influential in this regard.
Most women store fat in the hips or thighs, some can store fat in the abdomen.
How to shrink the hips tends to be more difficult than shrinking the stomach. Here is an understandable explanation.
Various Ways to Reduce Hips
Although challenging, Moms must know how to reduce hips effectively. There are several steps that can be taken:
1. Implementing a Calorie Deficit
How to shrink the hips can not be done specifically. That is, Moms can not get rid of excess fat in the hips just like that.
The thing you have to do is remove excess fat from the whole body, then look for steps to form slimmer hips.
The safest and most effective diet pattern to do is to apply a calorie deficit. Calories are units of energy obtained from the food and drinks consumed every day.
If you want to lose weight , then the thing to do is limit the intake of calories into the body.
If you give your body fewer calories than it needs to support these three components of calorie expenditure, you will be in a calorie deficit.
Well, doing it consistently for a long time results in weight loss.
According to the Dietary Guideline for Americans , to ensure healthy weight loss, women should eat no less than 1,200 calories per day, and men should eat no less than 1,500 calories.
So, avoid going on an extreme strict diet, yes, Moms. Although it can reach the ideal weight in an instant, but the risk can also experience a much higher weight gain.
Reporting from the Journal of The Academy of Nutrition and Dietitics , for most people, a calorie deficit of 500 calories per day is enough for weight loss and does not affect hunger or energy levels.
If you are really lazy to count your daily calories, simply avoid sugary and high-sodium foods, fried foods, processed foods, tomato sauce or chili sauce, and packaged fruit juices.
2. Maintain Body Hydration
You need to know, the body will naturally get rid of toxins and increase metabolism.
This is influenced by a healthy lifestyle. One way to keep the body’s metabolism running well is to drink water regularly.
Keeping the body well hydrated will have an effect on weight, skin, and brain function, Moms, you know.
If you are bored with mineral water, you can consume infused water to increase the nutrients that enter the body.
Launching from PVAMU: College of Agriculture and Human Sciences , infused water has benefits such as controlling appetite, meeting fluid needs, strengthening immunity, controlling blood sugar, helping to manage weight, and others.
In fact, this simple step can be a way to shrink your hips.
Avoid consuming soft drinks, packaged juices, or drinks that contain artificial sugar intake to maintain ideal body weight, yes.
3. Drink Green Tea
Want to know how to reduce hips that are easy to do? Try drinking green tea every morning!
Quoted from the journal Molecular Nutrition & Food Research , green tea is a beverage that contains epigallocatechin gallate (EGCG), which is a powerful antioxidant that has many benefits for the body.
Among them are helping to get rid of toxins and maintaining the body’s metabolism, improve digestive health, make you feel full for a long time, and keep you energetic throughout the day.
In addition, antioxidants can help protect against oxidative damage.
Green tea is a very good source of powerful antioxidants so it is also beneficial for preventing various chronic diseases.
4. Body Strengthening Exercises
Moms must already know how to shrink the hips which is also effective, namely regular exercise.
However, the thing that is often asked is the type of exercise that should be done. Well, no need to be confused anymore, yes.
Strengthening ( core ) body is a way to shrink the hips that can be done regularly, and can be started with simple movements.
First, try doing planks regularly for 2 minutes every day.
“ Plank is a simple exercise that can create stability and body strength fast. This movement engages all parts of the body and strengthens the muscles as a whole,” says Alex Silver-Fagan, Nike’s lead trainer.
Well, other body strengthening exercises that you can do, namely reverse crunches or glute bridge .
Reverse crunches can increase strength in the lower abdominal area, helping you focus on this one area if you want a more focused workout.
How to do it is quite easy. Lie on your back with your knees bent at your chest.
Then slowly lower your feet to the ground, keeping your feet slightly off the ground before lifting your knees back to your chest.
Meanwhile, glute bridges are also a good body strengthening exercise and an effective way of reducing hips.
The trick is to lie on your back with your hands on the floor and your feet flat. As you lift your hips off the ground, focus on your glutes .
Some of the exercises above can give strength to the muscles and can be a way to shrink the hips that you can do.
Try to exercise every 30 minutes 3-4 times per week.
Another alternative to becoming a body strengthening exercise is to do HIIT or High Intensity Interval Training .
HIIT is a high-intensity workout alternating with lower-intensity workouts that are usually longer but for shorter periods of time.