How to lose weight from bums, hips and thighs

Are you looking for effective ways on how to lose bum fat fast, reduce thigh fat, and shed hip fat? Many mums struggle with these common problem areas after pregnancy. While spot reduction isn’t possible, this guide offers targeted strategies to help you lose weight from your bums, hips, and thighs. We’ll explore the best exercises, nutrition tips, and lifestyle changes that can help you achieve your goals and regain your pre-pregnancy figure.

Of course, as we have covered before, spot fat removal in weight loss is not possible but there are a number of approaches and exercises you can do to help target specific and tone specific areas.

It is also worth highlighting that you will be more successful in reaching your health and weight loss goals if you see your body as something beautiful to embrace and work with rather than battling bulges. Slow and steady is the way to go – especially if you’ve just given birth.

Targeting specific areas through food and exercise

One of our mums Julie Meadows says that setting mini-goals is key to weight loss success. She uses the 28 Day Weight Loss Challenge meal plans and Healthy Mummy weight loss smoothies and utilises our exercise programs.

“Exercise will not only help you lose weight but it is also fantastic in improving your overall health and fitness. The 28 Day Weight Loss Challenges also comes with daily, easy to do exercise ideas which you can do in the comfort of your own home,” she says.

Eating the right foods is the ideal way to ensure you have a healthy diet which helps you lose that pregnancy weight and when you combine this with sensible amounts of exercise, you have a recipe for success.

How to Lose Bum Fat Fast

Effective Exercises for the Bum Fat Loss

To target bum fat, incorporate these exercises into your routine:

• Glute Bridges: Lie on your back with knees bent. Lift your hips towards the ceiling, squeezing your glutes at the top.
• Lunges: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Alternate legs.
• Deadlifts: Stand with feet hip-width apart, holding weights. Hinge at your hips to lower the weights while keeping your back straight, then return to standing.

Nutrition for Bum Fat Loss

Focus on a balanced diet rich in:

• Lean Proteins: Chicken, turkey, fish, and plant-based proteins.
• Healthy Fats: Avocados, nuts, and olive oil.
• Fruits and Vegetables: Aim for a variety of colours to ensure nutrient diversity.

What exercise can help these areas?

If you add in regular cardiovascular exercise in conjunction with your healthy eating plan then you will be onto a winner. The exercise helps burn fat and tone up.

After having your baby, try just sticking to regular walking as a means of exercise. Once you are in a routine of regularly walking, you can then start to increase the intensity of your walks. Once you have been given the all clear by your obstetrician, you can add in swimming. Cycling and running are okay once your abs have healed.

A great, safe and more fun way to get some extra cardio in is with a mini trampoline. It’s not just a whole lot of fun to bounce but it also triggers your lymphatic system – draining excess fluids and toxins activates your core without you having to think about it and will improve your fitness level, skin tone and legs at the same time.

If you don’t have a trampoline, skipping is a great alternative option but be careful as your joints will have to absorb much more impact.

How to Lose Thigh Fat

Targeted Exercises for Thighs Fat Loss

Incorporate these exercises to tone your thighs:

• Squats: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.
• Leg Presses: Use a leg press machine to push weight away from your body using your legs.
• Leg Curls: Use a leg curl machine to target the hamstrings.

Nutrition for Thigh Fat Loss

Maintain a diet that includes:

• Whole Grains: Brown rice, quinoa, and oats for sustained energy.
• High-Fibre Foods: Beans, lentils, and whole fruits to promote fullness.

How to Lose Hip Fat

Effective Exercises for Hips Fat Loss

Try these exercises to reduce hip fat:

• Side Leg Raises: Lie on your side and lift your top leg towards the ceiling, keeping it straight.
• Clamshells: Lie on your side with knees bent. Keep feet together and lift your top knee while keeping your feet in contact.
• Hip Thrusts: Sit on the ground with your upper back against a bench. Roll a barbell over your hips, then lift your hips towards the ceiling.

Nutrition for Hip Fat Loss

Incorporate:

• Lean Proteins: Essential for muscle repair and growth.
• Low-Calorie Vegetables: Such as spinach, broccoli, and peppers to fill you up without excess calories.

Exercises to lose thighs and hip fat

Now onto your thighs, hips, butts. Check out the videos below. They show really effective and very safe exercises to do – just be careful getting in and out of position – and once you are more advanced, progress to kneeling instead.

Enjoy your workout and remember your positive attitude! Embrace your body and listen to it at all times. Less is so often more.

You can also find more exercises for those specific areas here.

The Best Foods to Eat for Fat Loss in the Butt & Hips

Fruit

Fruit is a food that can support your fat-loss goals. It is low in calories, high in nutrients and fiber. Even though fruit has sugar, it is not refined or processed sugar that can raise your blood glucose levels, trigger insulin release and promote fat storage.

Vegetables

Eating vegetables in place of higher calorie foods can help you lose fat off your entire body. Nearly every kind of vegetable is a suitable low-calorie, highly nutritious replacement for high-fat or high-sugar foods. The best vegetables to eat are celery, green leafy vegetables such as spinach, green beans, broccoli.

Fish and lean protein

Eating lean protein foods can significantly help you lose weight. By replacing high-fat protein foods such as red meat and beef with lean protein foods can significantly reduce your calorie intake.

Fish such as salmon, mackerel, flounder and herring are all low-calorie sources of lean protein.

Skinless chicken and turkey are also lean sources of protein. Egg whites, soy products and beans can support your fat-loss goals as well.

Saturated fats are the types of fat that you want to avoid. Monounsaturated and polyunsaturated fats found in avocado, olive oil are the healthier fats.

Eating doesn’t make you fat

In order to lose weight, you need to choose the right types of foods that will help you do this, in conjunction with exercise.

A Harvard School of Public Health study published in an issue of the New England Journal of Medicine revealed people who ate more whole grains, fruits and vegetables gained less weight than people who ate more red meat, processed meats, french fries, soft drinks and refined grains such as white bread.

Eating foods that increase satiety, such as healthy fats, may help reduce overall calorie intake.

Weight loss is not particularly complex, but with a healthy diet and exercise, you can lose the fat that you want from your bum, hips and thighs.

Spot Reduction Doesn’t Work

It’s important to understand that you cannot target fat loss in specific areas through exercise alone. Overall fat loss occurs through a combination of diet and exercise, which will eventually lead to reductions in the bum, thighs, and hips.

Lifestyle Factors for Fat Loss

• Sleep: Aim for 7-9 hours of quality sleep per night to support recovery and hormonal balance.
• Stress Management: Engage in activities like yoga or meditation to reduce stress, which can lead to weight gain.
• Hydration: Drink plenty of water to support metabolism and overall health.

Success Stories

Read inspiring before-and-after stories from real users who have successfully lost fat from their bums, hips, and thighs. These testimonials can motivate you to stay committed to your goals. These mums have changed their lives through healthy eating recipes, meal plans, family recipes, mum-friendly exercises, daily support and sustainable 28 Day Challenge.

Losing weight from your bums, hips, and thighs requires a holistic approach combining proper nutrition, targeted exercises, and consistency. Remember, every body is unique, and results may vary. By following these tips on how to lose bum fat fast, reduce thigh fat, and shed hip fat, you’ll be well on your way to achieving your weight loss goals.

Realistic Timeline for Results

Expect to see noticeable changes within 4-8 weeks of consistent exercise and dietary changes. Remember, individual results may vary based on starting point and adherence.

Stay motivated, be patient with your progress, and celebrate every small victory along the way. With the right mindset and tools, you can transform your body and boost your confidence.

Ready to start your journey? Join our 28 Day Weight Loss Challenge for personalised meal plans, exercises, and support to help you lose weight from your problem areas and achieve lasting results.

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