Body fat in women usually accumulates on certain problem areas, namely the abdomen and thighs. Losing fat from these problem areas can be difficult, because your body is more likely to store fat in the abdomen, thighs and buttocks. When you begin a weight loss regimen, however, fat comes off evenly from your entire body, rather than just coming off from the problem areas where your body stores it. Here's how you can fight body fat in your problem areas.
Eat A Healthy Diet
A healthy diet is indispensable to a weight loss program. Eat vegetables, fruits, whole grains, lean meats and low fat or fat free dairy products. Avoid foods that are high in fat and sugar.
Eat breakfast, lunch and dinner each day, combined with two or three healthy snacks in between meals. Eating more often helps keep you feeling full all day. If you get too hungry in between meals, you'll be more likely to overeat and consume more calories than you actually need.
Reduce Your Calories
Most healthy adults need about 2,000 calories a day to meet their daily energy needs. When you're trying to lose weight, you should reduce your caloric intake to about 1,500 calories a day. The idea is to burn more calories than you consume. This prompts your body to begin using stored fat as fuel, so you lose weight.
Don't lower your total daily calorie intake below 1,300 calories per day. This can cause serious health problems. Furthermore, lowering your daily calorie intake too far can make it harder to lose weight, because your body goes into starvation mode, and begins to store more of the food you eat as fat. You'll lack energy, fail to lose weight and possibly even get sick.
Regular exercise is key to losing weight, because only regular exercise can help you burn off body fat. You need to perform a vigorous aerobic activity, such as jogging, swimming or cycling, that raises your heart rate to 220 minus your age beats per minute. Do this for one hour a day at least three days a week.
Target Problem Areas
You need to combine your aerobic exercises with exercises that strengthen the muscles in your problem areas. Crunches, sit-ups and leg lifts are all good exercises that strengthen the muscles in your abdomen, thighs, buttocks and lower back. However, these exercises won't raise your heart rate and won't significantly increase the amount of calories your body burns as fuel, so you need to combine them with exercises that will.
Make A Commitment
Remember, losing weight and keeping it off requires a long term lifestyle change that you're willing to commit to. Crash diets and fad programs don't work, because you can't sustain them; eventually you'll have to quit and then the weight comes right back.
Be patient; safe weight loss occurs slowly at a rate of about one or two pounds a week. Stick to your program over the long term, and keep right on exercising and eating right, even after you've reached your target weight.