How to reduce the fat on both sides of the waist above the buttocks

Reducing fat above the buttocks and on both sides of the waist requires a comprehensive intervention through dietary adjustments, targeted exercise, and lifestyle improvement. The main methods include controlling calorie intake, strengthening core muscle training, and increasing daily activity levels.

1. Dietary Adjustment

Reduce the intake of refined carbohydrates and added sugars, and replace white rice and flour with whole grains. Increase the proportion of high-quality protein such as chicken breast, fish and shrimp, and soy products to help maintain muscle mass. Ensure sufficient vegetables and fruits daily, supplement dietary fiber to promote intestinal peristalsis. Avoid fried food and high salt processed food to reduce water retention. Pay attention to controlling the intake of high calorie healthy foods such as nuts and avocados.

2. Core Training

The Russian rotation movement targeting the waist and abdomen can effectively exercise the oblique muscles. Side panel support can enhance core stability, maintaining it for more than 30 seconds each time. The side roll of the fitness ball can isolate and stimulate the fat accumulation areas on both sides of the waist. Conduct 3-4 training sessions per week, with 12-15 movements per group. After training, combine stretching and relaxation to avoid muscle tension.

3. Aerobic exercise

Choose exercises that can stimulate the participation of the body's major muscle groups, such as swimming, skipping rope, climbing stairs, etc. High intensity interval training is more effective in improving fat burning efficiency than uniform aerobic training. Maintain 150 minutes of moderate intensity aerobic exercise per week, which can be completed in stages. Warm up and relax before and after exercise to prevent sports injuries. Combining strength training can improve basal metabolic rate.

4. Posture correction

Long term sitting can easily lead to pelvic tilt and fat accumulation in the waist. Use ergonomic seats and maintain correct sitting posture. Get up and move for 5 minutes every hour, doing simple stretching exercises. Avoid excessive curling while sleeping and choose a mattress with moderate hardness. Pay attention to tightening the core muscle group and improving body posture in daily life.

5. Lifestyle Habits

Ensure 7-8 hours of high-quality sleep every day. Lack of sleep can affect fat metabolism. Manage stress levels and avoid stressful eating. Quit smoking and limit alcohol consumption to reduce negative effects on metabolism. Record diet and exercise habits, and adjust plans in a timely manner. Maintain a regular schedule and avoid overeating.

Weight loss is a systemic process and cannot be targeted at a specific area alone. It is recommended to adopt a gradual approach and not pursue rapid weight loss. Set reasonable phased goals to lose no more than 1% of body weight per week. If accompanied by other health issues, it is recommended to consult a professional nutritionist or fitness coach to develop a personalized plan. Maintaining a healthy lifestyle over the long term is necessary to effectively maintain the weight loss effect.