Content

• Steps
• Method 1 of 4: Part One: Lifestyle Changes
• Method 2 of 4: Part Two: Cardio Exercise
• Method 3 of 4: Part Three: Exercises for the hips and obliques
• Method 4 of 4: Part Four: Diet
• What do you need

Women are genetically predisposed to accumulate excess fat in the thighs and buttocks. If you have found in your sides, fat deposits on the hips and oblique muscles of the press, then the easiest way to get rid of them by reducing the total amount of fat on your body. Exercise and proper nutrition can help women get rid of the love handrails.

Steps

Method 1 of 4: Part One: Lifestyle Changes

1. 1 Focus on reducing your stress levels. Stress triggers the release of the hormone cortisol, which causes your body to store fat. Try meditation, yoga, or change your schedule to reduce stress.
   • The area in which you store fat can be genetically dependent; however, studies have pointed to a link between belly fat and stress.
2. 2 Get enough sleep. Those who stay awake for at least 7 hours a day accumulate more fat on their belly and thighs. Take an hour to relax before bed.
3. 3 Be more active. The sides may appear imperceptibly, in a decade or more. This slow weight gain can be caused by a sedentary lifestyle, so try the following:
   • Buy a pedometer. Make sure you walk 10,000 steps a day.
   • Stand while on the phone, watching TV, or using public transport. You may think that you will inevitably have to sit down, but standing for at least a few minutes a day will help you lose weight from your lower body faster.
   • Walk 30 minutes a day in addition to exercise. This walk can be taken during your lunch break, in the morning or after dinner. Any additional exercise will help you shape your hips.

Method 2 of 4: Part Two: Cardio Exercise

1. 1 Do cardio at least 30 minutes 5 times a week. To lose weight, you need to exercise for an hour five times a week.
2. 2 Go for a run. This exercise is the best way to get rid of thigh fat as it promotes rapid weight loss.
3. 3 Do interval training. Run at maximum speed for 1 to 2 minutes and then do 5 aerobic exercise.

Method 3 of 4: Part Three: Exercises for the hips and obliques

1. 1 Follow the planks. Stand in the same position as for the push-up. Hold for 30 seconds to 2 minutes while breathing deeply.
2. 2 Follow the side plank. In the same position as for the push-up, transfer your weight to your left leg and foot.
   • Roll over so your right foot is on your left. Make sure your hand is directly under your shoulder. Keep your body straight, hold for 30 seconds to 2 minutes. Change sides.
3. 3 Do a side plank with swings. Stand in a plank position. Lower your left thigh 5cm, then raise it 10cm. Do 10 swings on each side.
4. 4 Do side crunches. Lie on your back with your legs straight in the air. Lift your ribcage up with your shoulders back, so use only your abs.
   • Raise your hands.Touch your right hand to your right foot, pivoting at the waist. It should be a little movement. Repeat 20 times for each side.

Method 4 of 4: Part Four: Diet

1. 1 Reduce the amount of processed foods you eat. Try to eat fewer sugary foods and processed grains.
2. 2 Replace soft drinks and alcohol with water and tea. Most sugar drinks contain 150-300 calories. These calories are considered "empty" because they are low in nutrients.
3. 3 Fill half of your plate with fresh vegetables and fruits. The other half of the plate should be filled with lean protein and whole grains.
4. 4 Eat breakfast in the range of 300-600 calories. It is important to ensure that your metabolism does not slow down and that fat does not accumulate in your midsection.
5. 5 Keep a food diary. Eat 100-500 fewer calories per day, and do not significantly reduce the number of calories on long training days.
   • Most doctors agree that losing weight and maintaining weight will require you to make dietary changes and reduce your intake of unhealthy foods, not radical diets.

What do you need

• Dream
• Reduced stress
• Pedometer
• Running shoes
• Interval workouts
• Planks
• Side crunches
• Fresh food
• Healthy breakfast
• Food diary