Contents
Reducing calories
Work is done to reduce calories, by calculating the amount of calories consumed during the day using the Internet or with a nutritionist who helps determine the amount of calories that a person needs during the day to maintain weight, as they must be reduced by about 500 to 1000 calories per day Which works to reduce approximately (50 g - 90 g) of fat per week, and this is considered the recommended healthy rate for weight loss, and McKinley Health Center advises to avoid reducing calories to 1800 calories for men, and 1200 calories for women, because reducing these levels works. The body does not get the nutrients, and the body feels that it is in the stage of starvation, which works to resist burning fat. [1]
Eat low-calorie foods
It is important to choose foods that contain a small number of calories per gram of them, as this type of food allows a person to eat more foods with fewer calories, and it helps to increase the feeling of satisfaction by tightening the body from below, such as: vegetables, fruits, legumes, and nuts And, whole grains, they are rich in fiber, amino acids, which are the building block for building muscle tissue that gives fit and a tight body, and the lean proteins found in fish and poultry. [1]
Doing exercises
Running
Running works to burn calories and tighten the buttock muscles , and in the event that the person is not accustomed to fitness, you should start with short distances every day, then increase them at a moderate pace, such as trying to run for a period of five to fifteen minutes, and when resting with running can increase the time and intensity Exercise, such as running for long distances and for a longer time, it increases the challenge to the muscles and thus increases fat burning. [2]
Squat exercise
Anyone can do the squat exercise , which is standing in a straight position, separating the feet and knees, maintaining the straightness of the back, then going down and pushing the butt backward, to form a 90 degree angle with the legs for a second, and repeat the exercise from 12 to 15 times, and weights can be carried. To increase exercise strength. [2]
Up the stairs
Avoid climbing electric stairs and elevators, because climbing stairs burns calories and increases fitness, as a study in the British Journal of Sports Medicine showed that climbing stairs offers remarkable health benefits to the body. [3]
climbing
Rock climbing workout burns twice the calories as a walking and stair climbing exercise, as gyms provide an indoor safely climbing workout. [3]
References
- ^ A b SYLVIE TREMBLAY (11-12-2015), "How To To Fat to Lose On Hips, Thighs And Buttocks" , Www.livestrong.com , Retrieved 31-10-2017. Edited.
- ^ A b look - Farley, "EXERCISES TO LOSE a FAT BUTT" , Www.getfit.jillianmichaels.com , Retrieved 31-10-2017. Edited.
- ^ A b Alli Rainey (11-5-2016), "How To To Fat Butt to Lose: 10 Effective Exercises" , Www.healthline.com , Retrieved 31-10-2017. Edited.
