Do you know that after working on the hip muscles you will get not only a beautiful external effect? Strong hips will allow you to run faster, jump higher and improve your sense of balance, which reduces the likelihood of injury significantly. Therefore, training will benefit not only your appearance but also your health. Nevertheless, weight loss in the hips is also directly dependent on diet. What are the main rules to consider?
Watch your salt and carbohydrate intake
Salt causes the body to retain excess water, which leads to swelling of the hips and buttocks. Salt attracts water, so the more you eat it, the more water accumulates, and is not filtered out by the kidneys. Having cut the amount to normal (about 2300 mg), you will notice an almost immediate change. Remember that salt is also found in many vegetables and cereals, so it is better not to add salt to salads.
As for carbohydrates, you need to limit the consumption of simple carbohydrates only, that is, sweets and flour. Our body turns carbohydrates into glycogen, it stays with water in the liver and muscles. This means that the more carbohydrates you eat, the more water your body stores in reserve are. That is why many people lose weight fast on a low-carb diet. Most of the weight loss is water.
However, do not give up all carbohydrates, because they are also necessary. Allowed vegetables, fruits, and whole grains, as well as pastries from whole grains without yeast. Complex carbohydrates are an excellent source of energy and a beneficial fiber for the cardiovascular system.
Add electrolyte foods to your diet
You can find them from sports nutrition and drinks, but electrolytes such as calcium, magnesium, and potassium are also found in many foods. And these are dark green vegetables, leafy greens, yogurt, and bananas. The more magnesium and potassium you consume, the less salt your body will hold. This helps to maintain a stable fluid balance, so your body will properly remove all excess water.
Start your morning with coffee
Coffee has a very mild diuretic effect and can stimulate metabolism, the ability to burn fat and even increase the effectiveness of a workout. But at the same time, an excess of caffeine can lead to malfunctions in the body, which contribute to night overeating and, as a rule, poor health. Two cups of black coffee per day is the maximum. Latte has less caffeine, but more lactose and fat, so choosing it is not advisable.
Do not drink coffee on an empty stomach, because it irritates it, causing overeating. The ideal is to have a cup after breakfast.
And remember that in addition to coffee, you need to drink about 1.5 liters of pure water to keep the water balance normal, this helps to lose weight, in particular in the hips area.
Eat more fiber and protein
Each portion should have a lot of fiber and protein because they accelerate weight loss. Since both macronutrients help you feel full for a long time and contain fewer calories than anything else, you will lose weight in the hips area much faster.
Protein, in particular, is necessary to create muscle mass that will make your legs magnificent. In total, you should consume from 25 to 35 grams of fiber and from 75 to 100 grams of protein per day. And all this – from vegetables, fruits, whole grains, and lean meat.
Change workout routine
To lose weight in your hips quickly, do not squat much, so you increase muscle in volumes. First of all, you need to burn fat, and therefore to work on the muscles. The best activities for losing extra weight on the hips are running, jumping rope, cycling and yoga. Hatha yoga is not suitable for you if you plan to lose weight, but Ashtanga – a dynamic kind of yoga could be a perfect variant for you. Static movements in combination with dynamic ones help to remove volumes quickly.