Get it right now and join over 160,000 others to receive more free resources and occasional updates! Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Don't dip below 1,200 calories daily for women or 1,800 calories daily for men, notes the McKinley Health Center.
Load up your plate with foods that have a low energy density -- that is, a low number of calories per gram -- like vegetables and fruits. In addition to fruits and veggies, round out your diet with other fiber-rich fare, like legumes, nuts and whole grains. You'll also want to limit or avoid foods linked to overall weight gain, including the hips, thighs and buttocks areas. Burn calories and tone your lower body with a strength-training program that includes squats, deadlifts and lunges -- plus variations, like Romanian deadlifts or side lunges, to hit your thigh, hip and butt muscles from different angles. One of the most difficult to lose fat areas are the belly and the hips.The fat around these areas have been accumulated over years and the fat in hips is particularly very stubborn.
Apart from eating healthy you will have to make sure that you exercise daily.A number of exercises like squats, sit ups, lunges, step ups etc.
For those out there who cannot indulge in such strenuous workout for any reason, you can simply go for brisk walks everyday for an hour or so.Now you definitely cannot make excuses saying you do not have time, because you will have to find time to maintain your health.
You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech. An online calculator or a nutrition professional can help you estimate how many calories you need each day to maintain your weight. These foods allow you to eat a relatively large portion size without significantly upping your calorie intake, and they can help you feel satisfied on the calorie-controlled diet needed for trimming down. Lean proteins also supply amino acids -- the building blocks of muscle tissue that gives you a lean and toned appearance -- and are also an essential part of a weight loss diet. Consider cutting out potatoes -- whether you enjoy them mashed, baked, fried or in chip form. While sugary drinks can up your intake by hundreds of calories -- a single 12-ounce can of cream soda has 189 calories, for instance -- they're not as filling as regular food.
Increasing your activity level helps you burn more calories so you can more easily reach your 500- to 1,000-calorie deficit.
Use heavier weights to help you build muscle on your lower body, or perform higher reps with lighter weights for a more cardio-focused strength workout.
Pair a calorie-controlled diet with an exercise routine that targets your lower body to get the physique you want. If your 500- to 1,000-calorie deficit takes you under these minimums, plan to cut fewer calories from your diet.
Potatoes and potato chips account for two of the top five foods linked to weight gain, according to a 2011 study published in the New England Journal of Medicine.
Sugar-sweetened beverages are also closely linked to weight gain in the New England Journal of Medicine study.
Strength training also helps you hold on to muscle tissue as you lose weight -- which boosts your metabolism, since muscle tissue burns calories just to maintain itself -- and helps you build muscle to get the toned appearance you want.
Other lower-body moves, like kettlebell swings and step-ups, also help you burn more calories as you tone your lower body. That translates to losing an average of 1 to 2 pounds of fat each week -- a safe and recommended rate of weight loss, according to the University of Michigan Medical Center.
You can either burn excess calories through exercise or simply plan to lose weight at a slower pace. Red meats and processed meats -- like bacon, deli meats and fast food burgers -- also topped the list of weight-gain triggers. For a personalized program suited to your unique goals and current fitness level, consult a personal trainer.
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