squat exercise
This exercise can be performed by standing with the feet shoulder-width apart, while keeping the torso as straight as possible, then looking forward, and lowering the body by bending the knees like a sitting position, then stopping at the maximum point that the thighs can reach, then standing straight and standing Repeat the exercise. [1]
Running and cycling
Running on the treadmill or on the ground in the open air, cycling or stationary bikes and other cardiovascular exercises can contribute to burning fat in the buttocks and buttocks . [1]
Up the stairs
It is preferable to climb the stairs whenever possible, and to stay away from elevators and escalators, in order to burn calories and improve physical fitness; A study in the British Journal of Sports Medicine showed that simply climbing stairs has many noticeable health benefits, especially reducing fat from the buttocks area. [2]
Foods to lose the buttocks
There are many foods that help lose the buttocks: [3]
Fruits: It is possible to replace snacks with fruits; As snacks contain sugar levels in large quantities, such as candy and ice cream, and fruits may also contain sugar, but it is not refined or processed, and therefore does not raise blood sugar levels, does not enhance the insulin hormone, and does not promote fat storage as well .
Vegetables: Eating vegetables instead of high-calorie foods can help lose fat from the body; As all vegetables are suitable for reducing calories except potatoes.
Eat healthy fats: A study from Harvard University published in the July 23, 2011 issue of the New England Journal of Medicine that researchers have discovered that people who eat nuts (high-fat foods) more gain less weight than those who eat more From red meat, processed meats, french fries, sugary drinks, and refined grains, foods that increase satiety, such as healthy fats, may help reduce overall calories.
Eating foods rich in protein: Eating foods rich in protein without fat can greatly help in losing weight; High-fat proteins, such as red meat and beef, can be replaced with protein foods with less fat, which can significantly reduce calories, such as fish such as salmon, mackerel, and flounder, all of which are low-calorie protein sources.
Drink plenty of fluids
Care must be taken to keep the body hydrated, especially when exercising; Doctors recommend drinking about 1.9 liters of water per day, and drinking soft drinks, energy drinks, and concentrated juices should be reduced, because they contain a high percentage of sugar, and may reach 300 calories, and it is preferable to drink green tea , because it is a source It is high in antioxidants, and does not contain large calories; It contains only (1-2) calories per one liter, in addition, it is preferable to drink liquids before eating; Drinking a glass of water or a cup of tea directly before a meal contributes to a feeling of satiety, and reduces the desire to eat, and therefore the amount of food will be small during the meal.
Weight loss supplements
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