Some people refer to fat that settles in over your hips, thighs and buttocks as "saddlebags."You can get rid of those things through diet and exercise.You'll get rid of fat, tone your muscles, and wear jeans like it's no big deal.
Step 1: The junk should be cut out.
Let's keep it simple.Getting rid of those saddlebags isn't rocket science, they're just excess fat stores that your body has decided to hold onto in a rather inconvenient place.What is the first thing that needs to go?The junk food is bad.It's full of empty calories and bad fats.Cut it out!Anything fried or packaged is off the no-no list.There are also baked goods and sweets.It doesn't qualify if it's not a good source of nutrition.You will be going fresh and doing some cooking.It's illogical to say that something is completely off-limits.Think of it as a treat to have every once in a while.
Step 2: Choose the right amount of calories.
Whole, complex carbs that contain plenty of fiber, such as brown rice, whole wheat products, quinoa, oats, and the ones in veggies, are what you should choose.These will keep you full.If not used for energy right away, white or processed carbs can be stored as fat.White rice, white bread, cookies, cakes, and pastries can be avoided.Need some help?You can use a lettuce wrap instead of bread.You don't need a basket of bread when you go out to eat.Substitute your spaghetti with whole wheat pasta, chickpeas, or thinly sliced vegetables like peppers, if you want to get brown rice instead of white.
Step 3: Pick up fruits and vegetables.
It's true that you should eat the rainbow.The more color you eat, the better.How do you do that?Fruits and veggies!They don't have a lot of calories and are packed with vitamins and minerals.Imagine eating pounds and pounds of fried chicken and being okay.Green vegetables are good for you.Is it lettuce, cabbage, and broccoli?Great choices.Vegetables like carrots, onions, peppers, squash, and more are good.Blueberries, oranges, bananas, apples, kiwis, grapes, strawberries, and papayas are some of the super fruits.And delicious to boot!
Step 4: Go for the good fats.
There is definitely such a thing.They are good for you.Good fats in your diet can help lower cholesterol and protect your heart.The bad fats need to go, but the good fats can stay.These are found in nuts, avocados, olive oils and fish like salmon, mackerel and trout.Too much of a good thing can be bad if you stick to moderation.
Step 5: Drink water.
It is definitely true, but it is almost too good to be true.Lifting that bottle to your chin is the only effort needed to lose weight.Really!Studies have shown that people who drink the right amount weigh less.Cold water increases your metabolism.It'll be handy to keep that bottle around.The benefits of water go beyond weight loss.It's great for your muscles and organs, your skin, hair and nails, keeps everything regular, makes you feel full and can actually make you happy.That's not including the fact that when you drink it, you're not drinking drinks that aren't good for you.You should replace your drinks with water.They include soda, sweetened coffee and tea, lemonade, and juice.
Step 6: You should eat three meals a day.
You should eat three meals a day with small, healthy snacks in between them.It will keep you full without making you crave processed food.Skipping meals can hurt your diet, so don't.
Step 7: You can stick to the plan if you have one.
Unless you have a plan, it will be hard to stick to not eating packaged junk.You know what you should do, but what are you going to do?You should find a plan that appeals to you.Our article, How to calculate how many calories you need to eat to lose weight, can help you get started.Aim for a certain amount of vegetables in your food intake if you don't like that idea.It's easy to keep track of the apps on your phone.There is a workout plan as well.Do you want to work out four times a week?How long?Are you going to work out until you burn a certain number of calories?
Step 8: You can't spot reduce.
It's not what you want to hear, but it has to be said.You can tone up those hips and thighs, but that fat is still there.It has to be a combination of diet, fat burning, and toning to get the results you want.We wish it weren't so, but it is.Everybody's body is different.Some lose fat on top, others on bottom, some on their core and extremities.This may take some time.You may see that your stomach is getting smaller.Relax and take a breath if that happens.You're on the right path.
Step 9: Burn away the fat first.
This is the goal.To get to those svelte thighs under those saddlebags, fat needs to be blasted away.The most efficient way to do it?Cardio.There are no ifs, ands or buts about it.4 or 5 times a week for at least 30 minutes is ideal, but it can be broken up into smaller bits.Cardio takes on many different forms.You can go for a bike ride, walk, swim, box, play tennis, and even dance!It's good if you get your heart pumping.High-intensity interval training is good for people who don't like long workouts.It has shown to burn more calories in a shorter time.Take 15 minutes on the treadmill and walk and run at the same time.Your heart will keep pumping, burning calories of its own!
Step 10: Then, build muscle.
If you don't work on what's underneath the fat, you'll end up with a "skinny fat" look.After, before, or at a completely different time than your cardio, begin pumping that iron.You can use your own body to strengthen and tone itself if dumbbells aren't your cup of tea.You'll start to strengthen yourself when you do plank, squats, lunges, and burpee.There are activities that will show results.
Step 11: There is a possibility that this is not the case.
The whole workout thing gets boring if you don't mix it up.If you do the same thing over and over, you might get results initially, but then they stop and you end up running around in circles.Cross training can be used to beat the mind and body.In other words, do a lot of different things.It is the best way to stay motivated.Take a break from the gym and go swimming.You should switch up your treadmill for the elliptical.Go for a hike, play tennis or rock climb.You can take a free trial class at a studio, try hot yoga, or sign up for a class.The options are endless.
Step 12: Anything can be turned into something.
Even if you only get an hour at the gym, you can still get active throughout the day.While you watch TV, you can burn calories doing yoga stances.Things add up.Start parking far away at work, take the stairs, walk the dog, and dance while you get ready.Is still skeptical?The calories burned in everyday life are more important than the team realized.They're people who trust each other.
Step 13: Step ups.
If you don't own your own benches or exercise steps, most gyms have them.With your arms at your sides, hold a dumbbell in each hand.Take your right foot and put it on the bench.You should step down with your right foot.10 times.If you want to repeat the exercise 10 times, reverse the foot.Beginners should work up to 15 pounds in each arm with 2 pound weights.Aim for at least 3 to 4 sets on each foot.Go faster!You can see how long you can work out for.
Step 14: The leg raises.
If you want to gain balance, hold onto a wall or piece of furniture and put on ankle weights.Lift your leg straight in front of you.Lower your leg and repeat.Lift 10 times and switch legs.During the exercise, keep your hips straight.You would like to feel that burn.Aim for 3 or 4 sets on each leg.Work your way up gradually, if you start doing as many as you can.
Step 15: The leg lift exercises are done on the floor.
Lie on your right side with your head supported by your elbow and your hips stacked.Lower your leg as high as you can.You should repeat 10 times and then switch sides.Keep your abdominal muscles tight!The core should always be contracted.3 sets per leg is the goal.Resistance bands and ankle weights can be used for a more advanced workout.
Step 16: You can modify your leg lifts.
Put your hands and knees on your shoulders and hips.With your knee bent, raise your left leg as high as you can.Hold it for 2 seconds and lower the leg.Keep your hips in line with your body.You have to repeat 10 times and change legs.Do it fast when you get good at it.Push off with your right foot when you bring your left foot in.Is it possible to do it for a whole minute?3 sets on each leg is what you should aim for.3 is a good number of sets.
Step 17: .
If you can do squats in front of a mirror, that will make sure you have good form.Stand with your legs shoulder width apart.Bring them to shoulder level, bend their knees, and work their way into a squat.There is a position where you are parallel with the floor.Lift it up from that position.Three sets of 10.Hold the squat for as long as you can.And then another 5 seconds.