Bella Adams
Women in particular often accumulate unloved flab in the region around the hips. The only thing that helps now is a combination of sport and a change in diet so that the flab disappears again.
Hip fat is often an unpleasant matter for many, especially because it doesn’t go away quickly.
Even the trivializing designation as “life rings” does not make things better. Some feel uncomfortable because the rolls are visible under the shirt or stand out above the waistband.
The combination of a high-fiber, high-protein diet, and various sports helps to declare war on hip fat – let’s go.
Causes of fat on the hips
Body fat is first and foremost a rather clever trick of the body to store energy and to be able to fall back on reserves in emergencies.
It keeps you warm and protects you – and makes sense, especially when you consider the history of human development: Since we still have the bodies of Stone Age people who had to survive long periods without food, the body stores everything it can get.
However, if you want to get rid of waist fat, this purely functional justification for the unloved fat is of little comfort.
Where the body accumulates fat deposits and how much is mainly due to genetic factors, in addition to lifestyle habits and a balanced diet. Women, in particular, tend to accumulate their body fat in the form of a flab on the hips.
If it were located in the abdominal area, it would be unfavorable for pregnancies, hence the accumulation around the hip bones. Men, on the other hand, tend to struggle with belly fat or excess fat in the chest area.
The best exercises against hip fat
If you want to fight your waistline, experts say you can do without the treadmill, cross trainer, and the like in the gym. Additional cardio training will get you there faster, but strength training alone is enough to reduce fat in the long term. With the right training accessories, you can build up muscles from home without any problems.
As with any physical exertion, the body needs energy during strength training and thus burns calories. And as soon as more is burned than is absorbed, it goes to the reserves and gets energy from the fat depots.
For orientation: The basal metabolic rate accounts for up to 80 percent of the total metabolic rate. So the higher it is, the more you burn – even when you’re lazing on the sofa.
This is called the afterburn effect. Your body continues to convert fat and carbohydrates into energy. This “afterburn” is caused by the mitochondria. Every single muscle cell in the body has such a “power plant” that is responsible for energy production.
The more muscle cells you have, the greater the number of mitochondria. As a result, strength training increases the basal metabolic rate, i.e. the number of calories the body burns at absolute rest.
In addition to strength training, HIIT, or High-Intensity Interval Training, is a good way to burn fat and build muscle as effectively as possible in the shortest possible time.
The advantage: Just three 30-minute sessions per week are enough.
The right diet to get rid of waist fat
It’s not for nothing that they say: a six-pack is made in the kitchen. Because if you want to fight the hip fat and get rid of your belly muscles, then you should definitely pay attention to your diet – it plays an even bigger role than the workout. The Weight Loss Cookbook can help you find new inspiration for delicious and healthy recipes.
To get to the fat cells, several things are beneficial: a calorie deficit of 150 to 500 calories daily, a diet high in fiber and protein, and avoiding refined sugars and trans fats.
Also, drink enough water and unsweetened teas daily. The golden rule: optimal fluid intake should be about four percent of your body weight.
To determine the calorie deficit, it is essential to calculate the total metabolic rate.
A low-carbohydrate diet in the evening can give you additional support: Insulin levels remain low and constant with a high-protein dinner.
If you have completed intensive interval training in the evening, the fat burning is fueled by this combination overnight, since the carbohydrate stores are well emptied and the body must draw the necessary energy from the fat cells.
Accordingly, the main key to getting to grips with waistline fat is protein-rich foods.
Already with the digestion of proteins the body must spend energy – thus already 25 percent of the calories fizzle out and do not land on the Hüften.
Proteins are also necessary for building muscle, and the more muscle mass you have, the more energy your body consumes at rest.
Recipe ideas rich in protein
It is important not to completely forgo carbohydrates – you can plan on a maximum of 50 to 150 grams per day.
Focus on complex carbohydrates with a low glycemic index, which has a minimal effect on blood sugar levels, keeps you full longer, and provides fiber and vital substances.
Whole grain products, buckwheat, quinoa, amaranth, potatoes, or oatmeal are suitable for this purpose.
Healthy fats such as omega-3 also play an important role. Polyunsaturated fatty acids influence hormone balance as well as muscle building.
Use flax seeds, chia seeds, linseed oil, walnuts, olive oil, hemp seeds, or avocado.
