Reducing fat from your midsection requires the exact same process as reducing fat from anywhere else on your body and unfortunately, it doesn’t involve anything exciting or anything that will happen over night. Truth is, depending on your current starting point this process could take months even years. However, if you want that midsection to remain small once you’ve dropped those inches over a longer period of time will work in your favour as you’ll become accustom to the new lifestyle and won’t feel the need to go crazy with food once you reach a point where you’re happy at.
So, how do you drop those hip inches?
Here are 3 key steps to dropping body fat:
1. Create a calorie deficit. Now, for someone who is currently over eating, creating a deficit isn’t going to be easy. To be honest cutting calorie consumption drastically when you’ve become accustom to consistently eating a much higher amount isn’t going to be easy for anyone. My proposal, don’t aim for a deficit immediately. Start by slowly making better food choices, reducing the consumption of calorie dense foods, and start forming a balance in nutrition groups. Then once you start to getting used to those reduced calories, aim for a small deficit, nothing ridiculous, this could be less than 1% of your body weight per week.
2. Increase activity levels. This doesn’t mean taking up triathlons or olympic lifting. This increase in activity could be as simple as increasing your daily step count. When you’re excessively over weight your body might not be physiologically ready for any major exercise. So something as small as going for a 30 minute walk before or after work, and leaving the car at home when driving isn’t necessary can significantly increase your calorie expenditure.
3. Adherence. Dropping body fat doesn’t happen over night. Like previously stated it could take months to years depending on your current situation. So making sure your approach is something you can adhere to for a long period of time is a must. This is where a lot of people wanting to make progress go wrong. They create huge cuts in their food intake and in the foods they allow themselves to eat which coming from a place of consistently overeating isn’t going to last long. In order to make sure you’re going to adhere to your new lifestyle your calorie deficit wants to be small, your activity level wants to be appropriate for you and you don’t want to be looking to rush the process.
You're not going to be able to spot reduce fat. You cant just target those hips and expect to lose fat just from that specific area. Fat will be reduced from your whole body over a period of time when you utilise these three components and are consistent with them over a long period of time.