How to remove hips with excessive fullness and why fat appears on the hips. How to burn fat on the thighs for men and women at home - training complexes, body wraps and nutrition

See how to quickly and easily remove fat on the thighs - exercises, massages, wraps, masks and diets in recipes and videos will help you quickly remove fat from the inside and outside of the thighs, even at home.

How much inconvenience we deliver full hips. Cellulite, extra centimeters in problem areas, plus restrictions in the choice of clothing and Bad mood. Meanwhile, you can easily and quickly remove extra centimeters and fat in the hips, there would be a desire. We will give you five options for working with a problem area, following which we guarantee you slender and beautiful hips.

1 way to remove the hips - strength exercises.

To slim your hips and make them beautiful on the inside and outside, you need strength exercises. This is due to the fact that the thigh muscles are very strong and large, and they need an appropriate load. We recommend that you do 6 exercises three times a week with an interval of 2 days between workouts. Each exercise is repeated 8-10 times in two (for trained people - three) approaches.

• 1 Exercise strengthens the upper, lateral and inner thighs. Stand straight, feet shoulder-width apart, take dumbbells in your hands (or 0.5l water bottles). Bend your right leg at the knee at an angle of 90 degrees and put your left leg behind your right and sit down slightly (see photo). Return to the starting position and repeat the same thing, but with the left leg.

• 2 Exercise strengthens rear surface hips and gluteal muscles. We leave the dumbbells in our hands, bend them at the elbows and fix them at shoulder level, position straight, legs shoulder-width apart (as in the photo). Begin to squat, push your pelvis as far as possible so that your legs are bent at an angle of 90 degrees. Returning to the starting position, push your hands up (see photo).

• 3 Exercise strengthens and tightens the inner and upper part hips. Stand straight, legs wider than shoulder width, toes turned to the sides, arms bent in front of you or, if you have dumbbells, hold the projectile. (see photo). Begin to squat, while trying to keep your back as straight as possible, and spread your knees to the sides. Then return to the starting position.

• 4 Exercise strengthens the gluteal muscles and the back of the thigh. Get on all fours, back straight. Lift your right leg up first, trying to maintain a 90-degree angle. After doing 8 times, change your foot to the left and do the same.

• 5 Exercise strengthens the gluteal muscles and side surface hips, will help remove the "breeches". The starting position is the same as in the previous exercise. Raise your bent right leg to the side (as shown in the photo), trying to maintain a 90-degree angle. After doing 8 times, change your foot to the left and do the same.

• 6 Exercise strengthens all the muscles of the thighs and buttocks. Lie on your right side, lean right hand on the floor, put the left on the waist, the right leg is straight, the left is bent at an angle of 90 degrees and lies on the left (see photo). Start lifting your right leg up as far as you can. After doing 8 times, change your foot to the left and do the same.

2 way to remove the hips - cardio exercises

Cardio exercises will great help to strength exercises, the purpose of which is to remove the hips. The strength part will pump the muscles, and the cardio will work to burn fat. In tandem, get a lifted figure and lose weight in the hip area. Cardio load makes the whole body work, involves all muscle groups, accelerates metabolic processes. This is the most effective method burn calories fast and in large quantities and reduce body fat in the thighs and buttocks. It costs about an hour to do cardio 3 times a week.

Here are options you can use both at the fitness center and at home to work on thigh fat.

• Ride a bike/exercise bike at an intense pace.
• Choose a place for walking with a slope. You do not have to run in the mountains, you can just walk, the main thing is to keep an intense pace. In this case, you will force all muscle groups to work, and most importantly, tone your gluteal and thigh muscles and burn more calories. If you live in big city and it is difficult to find a rugged terrain, go up the stairs in the entrance - it works great !!!
• Running, according to fitness instructors, is considered the best cardio load and effectively helps to reduce the hips. the question is where will you run. See here about how to run in the gym. But for the street, instructors recommend a non-standard approach - try high intensity interval (different pace) training. Start with a warm-up, run at an easy pace for 2-3 minutes. Then go to a sprint (very fast) for 20 seconds, then a short rest of 10 seconds, and again a sprint of 20 seconds, then another rest of 10 seconds, and so on 5 times, then again 2 minutes of easy running. Let's repeat - two minutes of easy running, five fast sprint sections with breaks for short rests and again easy running. This is one "circle", you need to make three of these, in time it will take about 15 minutes.

3 way to remove hips - body wraps and massages

4 way to remove hips - a full breakfast

You will probably be surprised to learn what a strong connection between fat on the thighs and the need for breakfast. First, a hearty breakfast allows you to eat much less during the day. Secondly, breakfast helps kickstart your metabolism, which means most of eaten during the day will be absorbed completely and will not be deposited in unnecessary places. Eat protein for breakfast (egg, cottage cheese, nuts, dairy products), complex carbohydrates(porridge, oat bran, pipe bread), fiber (vegetables, herbs, fruits). You will see how after a week of daily breakfasts, your health will improve, strength and energy will increase, you will begin to get rid of fat on the thighs. And if you need to lose a few pounds, our section will help you. weight loss diets .

5 way to slim hips - drink more water

Any movements aimed at eliminating fat in the thighs (and in general the body) must be accompanied by cleansing the body. The easiest way is to drink plenty of water. 2.5-3 liters of pure water without gas during the day will also help stimulate your metabolism, remove toxins and other harmful substances. Drink a glass of water before every meal - this technique will allow you to control the portion and help in weight loss. During the day, water with lemon and cucumber slices will be an excellent option - we talked about the benefits of this and other drinks in the material. how to reduce appetite .

Sasha Modnaya especially for

Here's what else people who are interested in the topic of how to remove hips are looking at on our site

Wide hips - what to wear. If you are concerned about the problem of wide hips, we advise you to take on yourself and remove excess fat from the hips. But to lose given time it’s impossible in any case - see the advice of stylists who will tell you what simple ways will allow you to mask this flaw and demonstrate your figure from the best side.

How to make legs slim. You may want to not only remove your hips, but also work on the slenderness of your legs, especially since the sets of actions for the hips and slender legs largely coincide. Perhaps in this way you can "kill two birds with one stone" and get an excellent figure, because then everything will have to be repeated again, and we don't have extra time.

cellulite on thighs. To remove hips means to get rid of excess fat. The most interesting program for solving this issue is shown just by anti-cellulite programs, which are set up to radically change your appearance in the thigh area. A full range of all actions for cosmetology and home conditions.

Every girl dreams of a perfectly slender figure and toned body.

But on the way to a perfectly slender body, there are always many obstacles: problem areas that haunt their owners.

One of these problem areas is considered to be the hips.

To permanently get rid of the ears on the hips is the cherished desire of every woman. Losing belly fat is not easy.

This process must be approached comprehensively and thoroughly.

As a rule, excess fat on the thighs appears in girls with a pear body type.

But this does not mean that the ears on the hips cannot appear in all other women.

The main reasons for the appearance of fat on the thighs are:

• Sedentary lifestyle;
• Improper nutrition;
• genetic predisposition;
• Hormonal characteristics of a person.

The main reason for the appearance of fat on the thighs is a hormonal imbalance in the body.

There are two main hormones in a woman that are responsible for maintaining thin waist and fat accumulation in the thigh area.

These hormones are estrogen and progesterone.

When estrogen and progesterone are out of balance, then there is an excessive accumulation of fat in the thighs.

Usually, main reason hormonal imbalance is a stressful condition.

Diet

The easiest way to lose excess fat on the thighs is to lose weight.

However, there is a peculiarity in the body that fat in problem areas, in particular on the hips of women, is burned and goes last.

But still, nutrition plays an important role in the formation of fat.

With the right diet, you can get rid of the ears on the hips.

Basic nutrition rules:

1. Consume clean water. Water is an excellent fat burner. It is recommended to drink 6 to 8 glasses of water a day.
2. Cut your calorie intake by 20%.
3. Have breakfast. Breakfast is one of the most important meals, try to never skip breakfast and make sure it's hearty.
4. Eliminate refined carbohydrates and unhealthy fats. Try to eat only complex carbohydrates, such as brown rice, coarse wheat pasta. Healthy fats found in nuts, fish oil and flaxseed oil.
5. Eat more fruits and vegetables. Firstly, they promote better digestion, and some vegetables allow the body to lose weight.
6. Eat more often. Try to eat about 5 times a day.
7. Eat more protein. Protein is usually low in fat.

Cardio

Active cardio loads will help to remove the ears on the hips.

They will help burn extra calories and fight extra pounds.

The following are the most effective cardio exercises:

• Walking. This is a very simple and effective way to lose weight and remove fat from the thighs. You need to walk a lot and preferably at a fast pace. In addition to walking, it is also recommended to walk up the stairs.
• Run. great way to forget about excess fat forever. The benefits of running are enormous in the fight against extra pounds. It is better to run in the morning and on an empty stomach for maximum effect.
• Swimming. Another effective and pleasant way to combat extra centimeters on the hips. Regular workouts lasting 30 minutes will help you lose fat.
• Interval training. Great for burning extra calories Treadmills, exercise bikes, elliptical trainers.
• Group classes in aerobics, dancing. As a rule, in such classes a sufficient number of calories are burned, and muscles are strengthened.
• Biking, skating and rollerblading.

Ear exercises

You can also remove the riding breeches from the hips with the help of various exercises.

They will strengthen the thigh muscles, and the silhouette will become more attractive.

1. Squats. One of the best physical exercises that will pump up the muscles of the priests and thighs, thereby helping to remove fat from the thighs. Feet shoulder-width apart, hands clasped behind the head. Try to squat parallel to the floor. You can also try wall squats, which require more physical fitness.
2. Lunges with dumbbells. Lunges are great exercise for the legs, buttocks, and hips. For starters, you can perform lunges without additional load. In the future, you can do lunges with dumbbells.
3. Step exercises. Step aerobics exercises strengthen the muscles of the buttocks and help burn fat on the thighs. For this exercise, you will need a bench or platform. On the initial stage you can start with the usual step on the step. To do this, you need to alternately raise your legs on the step.
4. Abduction of legs. Raising the legs to the sides is a wonderful load that helps to remove the ears on the hips. There are several techniques for doing it. You can perform it reclining, moving your legs to the sides. And you can perform standing, also moving your legs to the sides.

It is important to practice systematically to achieve results.

Exercises for the inside

Many are also concerned about the problem of body fat. inside hips. There are a number of exercises that will help you forget about this problem and get rid of fat on the inside of the thigh.

One of effective exercises is plie. Plie is a squat that must be done with socks apart.

You need to try to sit down, reaching the parallel of the hips with the floor. Plie is constantly performed by ballet dancers.

For the next exercise, you need to lie on your side and rest your elbows on the floor.

The upper leg must be bent at the knee, and the lower leg must be torn off the floor and swing with the leg.

Very effective is and is the abduction of the legs to the sides from a reclining position, resting your elbows on the floor. The legs must be raised to the sides.

Raising the legs to the sides also strengthens the inner surface of the thigh and removes the ears. To do this, lie on your back, raise your legs perpendicular to the floor and start spreading them to the sides.

Cosmetology

With the help of cosmetology, you can also achieve significant results.

Regular visits to the sauna are very beneficial. It will help cleanse the body of toxins and burn calories.

Seaweed wraps will help to cope with the problem of riding breeches on the hips.

They restore the metabolism in the subcutaneous layer of the skin, which helps to reduce volume and reduce cellulite.

In addition to seaweed wraps, coffee and honey wraps can be used. They will also have a striking effect on the skin of the body.

You can also remove the ears on the hips with the help of massage. It can be anti-cellulite or regular massage.

Massage speeds up the metabolism and gives elasticity to the skin.

• Eat right, drink more water. Eat more vegetables and fruits;
• Do cardio exercises. It can be running, cycling, dancing;
• Perform exercises to combat excess fat on the thighs daily. So you can quickly remove the ears on the hips;
• In addition to proper diet and exercise, have spa days. These days you can treat yourself to a sauna, massage, body wrap.

It is possible to remove fat on the thighs on your own. The main thing is to approach the process of getting rid of the ears on the hips in a complex way.

Only in this case can significant results be achieved. Once you reach the first results - do not stop!

With the loss of extra inches on the hips, you will gain attractiveness, confidence and peace of mind.

A banal problem sometimes interferes with the formation of the figure of your dreams - fat deposits on the hips. And most often women suffer from it, who naturally want to have slender hips and beautiful legs. For those who do not know how to remove fat from there, we have prepared a selection of practical recommendations.

You can get rid of unnecessary “volumes” in the thigh area with the help of fat-burning workouts and the correct correction of the diet. It is on plump hips that the symptoms of the so-called “orange peel” first appear - see the article on the causes of cellulite for details.

There are many sets of exercises for weight loss. But often one hears complaints that they do not bring the expected effect. According to women with such experience, after a period of intense training, the hips did not decrease in volume - they simply became more elastic, as the muscles in this area were pumped up. The fact is that you need to adhere to the golden rule "More movement, fewer calories." In addition, during the period of weight loss, you need to use a sufficient amount of drinking water.

General rules for removing fat from the thighs

There is no such technique that would allow you to remove fat deposits exclusively from the hips, while other parts of the body (for example, shoulders, chest, abdomen, inner thighs) would remain “untouched”. The features of the female body are such that fat loss occurs according to the “top-down” scheme, that is, first, the chest and abdomen will be drawn into the process of losing weight, and then the hips. In any case, it is possible to achieve a reduction in the volume of the hips only with a general weight correction.

What needs to be done in order to as soon as possible get rid of fat? Here are the basic rules:
exclude foods with a high glycemic index from the diet (flour products, potatoes in all forms, dairy products with a high percentage of fat, mayonnaise, beer, carbonated drinks, etc.);
do not try to lose more than 1-1.5 kg of weight per month, as this can lead to serious loss of muscle mass;
eat foods that accelerate metabolic processes (coffee, black and green tea, cinnamon);
Drink a glass of clean water every time before eating.

How to speed up the removal of fat from the problem area?

A competent approach to the problem of losing weight involves not only such an aspect as diet, but also regular physical activity. They should be intense and varied. Particular attention should be paid to aerobic exercise, as they contribute to the breakdown of fats and the transformation of adipose tissue into muscle fibers.

For weight loss in the thighs, it is recommended to perform the following types of aerobic exercise:
walking in single file;
sports walking;
skiing;
running and running on a treadmill;
squats without weights;
jumping in place;
orbitrek training.

You can and should also include anaerobic-type loads in your training program - their essence is to overcome a certain weight, and with amia they are aimed at building muscle mass. First of all, this includes squats with weights on the back (weights or barbell) and leg press with a load in the form of expanders or a press machine.

What exercises will help to lose fat from the thighs?

When forming a set of exercises, attention should be paid equally to strengthening the inner and outer sides of the thigh. The effectiveness of classes will largely depend on how correctly you managed to choose the location of the legs.

Exercise one. Stand facing a wall with your feet apart and your arms shoulder-width apart. Lean your hands on the wall in front of you, and at the same time do alternating back swings with your legs. You can not bend your back during the exercise. The number of repetitions is 20 times for each leg, the number of approaches is 3.

Exercise two. Sit on a chair, hold a sports ball between your knees and start squeezing it as hard as possible. The number of repetitions is 15 times, the number of trips is 3.

Exercise three. Stand up straight, take a step forward with one foot, lean on it and start lunging. The number of repetitions for each leg is 20 times, the number of approaches is 3.

Exercise four. Stand on the bench, pick up the load (dumbbells) and start doing squats, in which the hands should fall below the bench. The number of repetitions is 15 times, the number of approaches is 3.

Exercise five. Stand up straight, straighten your back and spread your legs shoulder-width apart. Raise your legs alternately to your chest, bending at the knees. Make sure your back is straight. The number of repetitions for each leg is 15 times, the number of sets is 3.

Exercise six. Get down on all fours. Spread your arms and legs so that they are at shoulder level. Swing with straight legs back and to the side. The number of repetitions for each leg is 15 times, the number of sets is 3.

Exercise seven. Run in place. First, run, raising your knees to your chest (20 times), then touching your buttocks with your feet.

See the video for another selection of exercises.

Instruction

One of the most effective and useful exercises for removing excess fat from belly and hips, according to many trainers, are squats. By doing them right, you engage big number muscles. Squats increase muscle mass, speed up the metabolism in the body. Attention! - they are performed only after warm-up exercises for the muscles hips and belly. You need to do them daily, and the amount depends on your age, and here it would be most reasonable to consult with a professional trainer.

Extra pounds, unfortunately, are the most difficult belly and hips, because these are the most sedentary parts of the body. So, physical activity must be directed precisely to these problem areas. Easiest way to downsize belly and hips in a fitness club under the guidance of an experienced trainer. Sign up for a fitness club.

Wraps are one of effective ways external influence to solve this problem. You need to take a bag of blue or white clay, cinnamon and essential oil citrus fruits. AT glass jar pour out the contents of the bag, add eight (maybe a little more) drops of oil and cinnamon. To bring the consistency of the mixture to the state of sour cream, you need to add water to it. Apply prepared to the areas that excite you belly and hips, then wrap them in foil, put on warm pants and do household chores for about an hour, constantly being on the move. Then take a contrast shower. You can use anti-cellulite creams. Massaging problem areas will speed up fat burning, because. it increases blood circulation in the area belly and hips.

You can solve this problem of excess fat and through proper nutrition. But that's all for this harmful products should be replaced with fruits and vegetables. Using a weight loss diet belly and hips, eat legumes, cereals, lean veal, chicken meat. Dairy products with such a diet should be fat-free, and juices should be freshly squeezed. When dieting, it is important to consider the amount of water you drink. It is necessary to drink three liters daily, and this volume does not include juices, tea, coffee.

Sources:

• how to quickly remove the stomach and frogs tips

One of the main conditions for losing weight is systematic gymnastics. It is advisable to do the proposed exercises for the problem area at least three times a week, and if possible, it is better to do it every day.

Instruction

Take a starting position on. Perform movements as if you are eating. The main load should fall on. The muscles of the legs should be extremely relaxed, perform at a fast pace. Start class with 50 movements. Gradually increase the pace, bringing the number of movements to 150. Rest two times in the process.

Starting position accept the same as in the first exercise. Lying on your back, raise your legs at a right angle, bend your knees slightly, relax your muscles completely. In this position, cross the left leg with the right, right with the left. Perform the exercise at a fast pace for about 150 times.

Starting position: stand left to the back of the chair, as close as possible. Hold on to the back with your left hand, this will make the exercise a little easier. Begin to perform strong swings with your right foot forward, up, to the left. Repeat the exercise about 10 times. Change position, turn to the other side. Repeat exactly

Beautiful and slim figure- the dream of every woman, only not everyone is ready to fight for the desired ideals. If you have the desire and confidence that you have enough patience and perseverance in achieving your goal, that you are ready to adhere to and strictly observe a number of rules, to pay attention to physical exercises and proper nutrition every day, then the article is written for you. How to start removing thighs?

First, we measure the volume of the hips of each leg separately, choose a wide place. Write it down in a notebook, diary or notebook. It is better to write down in the table: the date, the volume of the hips of the left and right legs. Such measurements will have to be taken every week. Many will say: “Why all this?”. The first losses in the hips are not visible to the eye, but the centimeter will “see”. There will be an incentive to move forward towards the intended goal, the mood will noticeably improve!

First week - bodyflex

Monday morning start with a body flex for the hips. It will help eliminate problem areas, make you slim and fit. Ideally, master the full complex. At least three daily exercises: "seiko", "boat", "pretzel". Bodyflex helps burn fat and lose weight in the right places.

Exercise "Seiko"

Helps tighten the muscles in the thighs.

1. Starting position - knees are on the floor.
2. With bent elbows, leaning on the floor, we take the right leg to the side at a right angle, while the foot is on the floor.
3. While in this position, inhale and hold your breath, pulling in the abdominal muscles and move to the initial position.
4. Exhaling, raise the outstretched leg to the level of the thigh and pull forward towards the head.
5. The leg remains straight, the toe of the foot does not need to be pulled.
6. In this position, once again hold your breath for 8 seconds.

Video exercises at home

Exercise "Boat"

Tightens the inner thigh.

1. Starting position - sit on the floor without lifting your heels from the floor.
2. Pull the toes of the feet towards you and spread them apart. Then rest your hands on the floor, hold the torso on straight arms.
3. In this position, inhale and hold your breath.
4. When exhaling, move your hands forward, bending at the waist, put your hands in front of you, bend over without lifting your palms from the floor.
5. You will feel a stretch in your thighs. Hold this position for 8 seconds and let the muscles relax.

1. Starting position - sit on the floor, bending your knees so that the left knee is on top of the right, straighten the right leg.
2. Put your left hand behind your back, your right hand on your knee. Inhale and draw in the stomach, holding the breath. Exhaling, change position.
3. Transferring body weight to left hand. With the right we pull the left knee towards us. We turn the body to the left, look back.
4. Feel the stretch in the muscles. Hold this position for 8 seconds and relax.

Repeat the exercise 3 times in each direction.

Food

In the first week, dinner time is moved an hour earlier. If you have a habit of having dinner at 22:00, move it to 21:00. Ideally, have dinner no later than 6 pm. Fans of night snacks will have a much harder time.

This is how the first week of hip reduction goes. On Monday, we take measurements and put them in the table. If you notice changes, keep exercising. If the result is imperceptible or you want to speed up, add an evening procedure from the second week.

Second week - add massage and rubbing

Bodyflex for the hips remains, dinner is postponed an hour earlier. If you managed to reach 18 hours, do not transfer for an hour. In the evening we add one more procedure: rubbing the skin with a special dry brush and foot massage. Dry rubbing is considered anti-cellulite.

Trituration

1. Start with fingers and hands. This is done as much as time and desire allows.
2. After rubbing your hands, move on to your feet. For convenience, the foot can be placed on the edge of the bath. Rubbing the foot and fingers is carried out across. Then, in a circular motion, the soles are rubbed and ankle joints, gradually moving to the lower leg.
3. When rubbing, try to apply as much pressure as possible to the brush. Perform long movements, starting from the ankle to the knees, to the lower leg. Repeat 15 times.
4. After the transition to the buttocks and thighs. Do the same exercises with the other leg.

Gradually learn to identify the most problematic places on the body, and cellulite will pass. Do not expect everything to happen quickly, sometimes you have to wait months. If you want to get rid of extra centimeters on the hips and abdomen, such exercises should become the norm.

After dry rubbing, take a shower or bath, then devote 15 minutes to self-massage. On Monday, we measure the parameters again and put them in a notebook. All procedures performed are possible after consulting a doctor. It all depends on the characteristics of the body and a number of diseases.

Video how to remove the ears on the hips

Third week - add a hot wrap

The previous procedures are preserved. We add a hot wrap once every 3 days, 10 procedures in total. Many people think best material for wrapping - algae, which are sold in a pharmacy. No less effective is honey with vinegar.

In the evening, after dry rubbing, take a shower, then proceed to wrap. If you decide to wrap with algae, soak them first hot water for 15 minutes, but not boiling water. Then apply on the thighs and wrap with cling film. Lie down for 30 minutes warm blanket, remove the film and rinse the thighs with warm water. After the procedure, perform self-massage.

We change the diet

To improve the figure and remove excess from the hips, it will take a lot of effort. Exercise can be nullified if you do not rebuild the diet. And forget about the pork. Which products to give Special attention?

1. Vegetables. Peppers are sweet and spicy. It is believed that the most useful pepper is yellow and orange flowers. Fresh cabbage, sauerkraut, broccoli. Remember fresh cabbage causes flatulence in large quantities.
2. Fruit. Kiwi burns fats, as well as avocados, apples, pears. A lot of pectin and fiber, which contributes to the normalization of the intestines, the removal of bad cholesterol and fats from the body.
3. nuts. Almonds, peanuts, Walnut. Contain vegetable protein, potassium, calcium, iodine, magnesium. Eat 5-8 pieces daily. This will help to cope with fatigue and depression, normalizes carbon metabolism, the muscular system.
4. cereals. Oatmeal (hercules), rice, buckwheat. Buckwheat is a source of slow carbohydrates, it is low in fat and rich in iron. Buckwheat can model the body by increasing muscle mass. Oatmeal is rich in phosphorus, calcium and fiber, which is good for bone tissue. Rice is a source of carbohydrates, fiber, and magnesium. It does not retain incoming fluid in the body, it is recommended for diets.
5. Fish. The most valuable omega-3 fatty acids, vitamins A and D. Polyunsaturated fatty acids help fight cholesterol, help normalize brain function, of cardio-vascular system. Fish is best steamed or boiled.
6. Low fat cheeses . most valuable milk product containing vitamins and amino acids. Recommend cheese, ricotta, mozzarella, hard cheeses. Women over 40 should pay attention to cheeses, they contain a lot of phosphorus and calcium, which is necessary for strengthening bones, especially if they are engaged in serious physical exertion. In the diet, add fermented milk products, kefir with bran in the evening. It will cleanse the body of toxins and speed up metabolic processes.
7. boiled eggs . Recommend for breakfast. boiled eggs low-calorie product, saturate the body with proteins, carbohydrates, vitamins, trace elements. The protein in an egg is healthier than in meat, fish or milk. Frying is not recommended. To diversify consumption, you can cook an omelet from some proteins with stewed vegetables.

Take measurements again on Monday! Is there a result? Are you satisfied with the changes that have taken place? If you are unhappy with your hips, a straight road to gym. You can do simple things every day physical exercises. Start running in the morning or evening for 40 minutes. Jogging helps to reduce the volume of the hips and buttocks. For those in the region of 40 years or more, it is better to replace jogging with sports or Nordic walking.