Weight loss, especially around the hips, can be a challenge, but it's definitely achievable! Many people struggle with that stubborn side fat, so here's a routine that can really help you shed those extra pounds. Research indicates that regular physical activity is crucial for effective weight management, as it not only aids in weight loss but also reduces the risk of obesity-related chronic conditions [2].
Follow this routine to lose the extra weight in your hips:
- Exercise: Bicycle Crunches! These target your core while engaging the obliques, crucial for hip fat reduction.
- Exercise: Side Plank Dips — an excellent way to strengthen your side abdominal muscles.
- Exercise: Stability Ball Plank — this variation increases stability and engages multiple muscle groups.
- Exercise: Standard Plank — a foundational exercise for core strength.
- Walking — it's simple but effective! Studies have shown that walking regularly can help mitigate risks associated with obesity [5].
Now, let's talk about nutrition. It's vital to make some dietary changes as well:
- Avoid Junk Food — we all know it's tempting, but try to steer clear. High-calorie junk foods can lead to abdominal obesity, which is independently linked to increased morbidity [3].
- Avoid Refined Sugars — these can really sabotage your efforts. High sugar intake has been associated with the development of obesity.
- Eat Healthy Fats — think avocados and nuts! These can help you feel full and satisfied, aiding in weight management.
- Break Up Your Meals — smaller, more frequent meals can help stabilize blood sugar levels and control hunger.
- Avoid Late Night Snacking — this one's a game changer; studies suggest that late-night eating can lead to weight gain.
- Prevent a Sedentary Life — stay active throughout the day. Engaging in regular physical activity is essential for maintaining a healthy weight and preventing chronic diseases [1].
By combining these exercises with mindful eating habits, you're setting yourself up for success. It might take some time, but consistency is key. Remember, every step counts! Research emphasizes that maintaining a physically active lifestyle alongside a balanced diet is pivotal for achieving and sustaining weight loss [4].
If you need personalized advice or have questions, consider talking to a doctor online. Our online doctor consultation services can help you connect with an AI doctor who can provide tailored guidance. Whether you prefer to chat with a doctor or consult an online AI doctor, we've got you covered!
References:
- Wan-Yu Lin. The most effective exercise to prevent obesity: A longitudinal study of 33,731 Taiwan biobank participants.. PubMed. 2022.
- J R Pharr, C A Coughenour, T J Bungum. An assessment of the relationship of physical activity, obesity, and chronic diseases/conditions between active/obese and sedentary/ normal weight American women in a national sample.. PubMed. 2018.
- Carl J Lavie, Prakash Deedwania, Francisco B Ortega. Obesity is rarely healthy.. PubMed. 2018.
- Kamyar Kalantar-Zadeh, Seyed-Foad Ahmadi. Carrying a heavier weight is healthy: Obesity-reinforced fitness hypothesis in metabolically healthy obesity.. PubMed. 2016.
- Uri Ladabaum, Ajitha Mannalithara, Parvathi A Myer, Gurkirpal Singh. Obesity, abdominal obesity, physical activity, and caloric intake in US adults: 1988 to 2010.. PubMed. 2014.