How do I lose fat/inches from , butt, and thighs?
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How do I lose fat/inches from , butt, and thighs?
measurements are ridiculous. I'm 5'8 and weight 123 lbs. I have a 31 inch waist, 36 inch hips, and 21.5 inch thighs. The rest of body is tiny. I've had 5 kids and now I have a super huge pop , which makes me look about 4 months pregnant. I'm trying to follow the 1200 calorie plan. I can't quite reach 1200, and fat intake always seems to be more than protein. carbs total what they should. Does anyone have advice on how to lose this fat?
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PandorasVise
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Re: How do I lose fat/inches from , butt, and thighs?
I have to disagree with cardio. I think cardio is a helper, but the real money is on weight training. Muscle increase metabolism, burns calories while at rest. Makes you strong so you can enjoy more activities for longer and with your 5 kids, you need to play for a long time. As soon as you are done with a jog, you are done burning calories from that jog. When you lift weights, you have to supply calories to rebuild and feed the muscle, so the afterburn lasts for hours later (up to 24 hours later,i believe). Instead of steady state cardio, I do intervals, and only for about 20 - 30 minutes 2X a week. I have 6 kids and if I can get through 20 minutes without interruption, it would be a miracle. I might go for a half hour run once or twice a month. I do weight training 3X a week. Heavy weights too. None of those girly, pink, 2 pound dumbbells, a gallon of milk weighs more than that! If you don't have weights at home, you can do body weight exersices like push-ups, sit-ups and squats for a start. I got almost all weights from freinds who would buy the stuff and then quit after a while.
Also find some sport or games that you like to play. When exercise doesn't feel like work, but play, you are more likely to keep it going. In area we have tennis, vollyball, pick-up softball games, skiing in the winter. Check out local rec departments in your town and nearby towns.
As for diet, everyone has different advise. I try to get high protein in everymeal. I go pretty light on the carbs (about 150g a day, very much not atkins) I do select fat. I eat 2% fat greek yogurt and whole milk, that being said, i don't have that much, maybe a serving of each a day, or less. Lean meat though and if I add a fat to meal, i try to keep it olive oil.
Also find some sport or games that you like to play. When exercise doesn't feel like work, but play, you are more likely to keep it going. In area we have tennis, vollyball, pick-up softball games, skiing in the winter. Check out local rec departments in your town and nearby towns.
As for diet, everyone has different advise. I try to get high protein in everymeal. I go pretty light on the carbs (about 150g a day, very much not atkins) I do select fat. I eat 2% fat greek yogurt and whole milk, that being said, i don't have that much, maybe a serving of each a day, or less. Lean meat though and if I add a fat to meal, i try to keep it olive oil.
Re: How do I lose fat/inches from , butt, and thighs?
Change your thinking on calories, it will really help 
.
I suggest to females as a ballpark scenario, to aim for around 2,100 a day. This means 6 meals at 350 a meal, or 450 in meal 1, 350 in 2, 3, 4 and 250 in meal 6.
You need around 1,800 a day for sedentary females, but the other 300 would be for exercise
This may seem like a lot, but if you eat 1,200 a day, you're depriving yourself potentially very badly of importent nutrition, not least the Bone nutrients and synergists of which Magnesium, Calcium, Vit D, Vit K2, Phosphorus, Copper, Vit C and Boron + one or two others are key players.
You cna get EFA's from Fish as was intimated earlier, BUT, you can get the EPA and DHA from Omega 3 Fats, like Flaxseed, Soy, Nuts, Avocado etc etc, as the Alpha Linolenic Acid, (Omega 3), partly converts in vivo to EPA and DHA. Plus Fish is a carrier of toxic Heavy Metals, so depending on the type of Fish, either have modest daily portions or 2-3 portions a week.
For things like Tuna, use the latter scenario. For Salmon and Tilapia as examples, they are lower Mercury so you could consume daily.
I suggest a consumption level thusly.
100g, (3.5OZ), for a daily meal + Carb source, or 50g with 2 meals in the day. In that instance, have part of the Carb source, then add something else in like Lentils, Peas, Beans, Mushroosm or Rice. As these all contain Proteins and Carbs, they would substitute some of the Fish Protein and Carbs you removed, maintaining the desired caloric level.
I can't say why I suggest 100g, but it's a nice round figure and I think it should be okay to get a goodly amount of Fish nutrition per day, if you chose lower Mercury Fish, so you can have a daily Fish option.
Cardio would be a good idea, so if you need to, limit to around 2 x 30 minute sessions weekly, doing something like Interval training. Then you could add weights in as well, making the whole thing a 5 day schedule, something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
This stops you training for 5 days straight, then doing 2 days of nothing.
The main thing is though to not fear calories. Yes in larger amounts they can impact on weight, but in lower amounts they can also do that, by causing a "starvation mode", where the body hangs onto Fat, becasue it has insufficient calories to burn, plus you would as stated by harming your internal systems by depriving them of enough nutrition.
It's not all about how you look on the outside and you can't see what you're doing to the inside of you, so sometimes people can be making mistkaes that might come back to bite them in later life, without realising it.
I appreciate the figure I quoted of 2,100 a day, will look a little high, mayhap even daunting, but I can assure you it will be much better for you than 1,200 a day. plus you only have to jiggle two numbers around in the amout, which is the easy starter
You're not over weight at 123, even at 5ft 8", so don't worry. As long as you believe that you are worth it and can give the necessary time and effort ot yourself, you will get the results you seek.
You hav also carried and birthed 5 children, os this undertaking you want shouldn't be that hard in comparison and your children do deserve a happy, healthy Mother and rolemodel and I think you are a beautiful looking Lady so you have some good genetics to work with, which should hopefully be a help.
Whatever happens, good luck, don't be afraid to slip up, fall or question yourself; it's only human. The main thing is to learn, move on quickly and not let little things get you down. I'm sure you can do this and no doubt become an even better parent, than you no doubt already are. I'm sure all 5 are lucky to have you in their lives and I'm guessing you can be proud of what you have done since the day they were born.
Chin up and no worries okay. If you need any more help and assistance, please keep coming back and please let us know how you'e getting on. Not to make ourselves feel good but to know that you are doing okay and maintaining a healthy, exercise / homelife balance.
You ARE worth this, so don't forget that. You may have a lot of other people in your life, which at 29 is a lot to expect to take on, but there should always be time enough for you too when you can find it.
.I suggest to females as a ballpark scenario, to aim for around 2,100 a day. This means 6 meals at 350 a meal, or 450 in meal 1, 350 in 2, 3, 4 and 250 in meal 6.
You need around 1,800 a day for sedentary females, but the other 300 would be for exercise
This may seem like a lot, but if you eat 1,200 a day, you're depriving yourself potentially very badly of importent nutrition, not least the Bone nutrients and synergists of which Magnesium, Calcium, Vit D, Vit K2, Phosphorus, Copper, Vit C and Boron + one or two others are key players.
You cna get EFA's from Fish as was intimated earlier, BUT, you can get the EPA and DHA from Omega 3 Fats, like Flaxseed, Soy, Nuts, Avocado etc etc, as the Alpha Linolenic Acid, (Omega 3), partly converts in vivo to EPA and DHA. Plus Fish is a carrier of toxic Heavy Metals, so depending on the type of Fish, either have modest daily portions or 2-3 portions a week.
For things like Tuna, use the latter scenario. For Salmon and Tilapia as examples, they are lower Mercury so you could consume daily.
I suggest a consumption level thusly.
100g, (3.5OZ), for a daily meal + Carb source, or 50g with 2 meals in the day. In that instance, have part of the Carb source, then add something else in like Lentils, Peas, Beans, Mushroosm or Rice. As these all contain Proteins and Carbs, they would substitute some of the Fish Protein and Carbs you removed, maintaining the desired caloric level.
I can't say why I suggest 100g, but it's a nice round figure and I think it should be okay to get a goodly amount of Fish nutrition per day, if you chose lower Mercury Fish, so you can have a daily Fish option.
Cardio would be a good idea, so if you need to, limit to around 2 x 30 minute sessions weekly, doing something like Interval training. Then you could add weights in as well, making the whole thing a 5 day schedule, something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
This stops you training for 5 days straight, then doing 2 days of nothing.
The main thing is though to not fear calories. Yes in larger amounts they can impact on weight, but in lower amounts they can also do that, by causing a "starvation mode", where the body hangs onto Fat, becasue it has insufficient calories to burn, plus you would as stated by harming your internal systems by depriving them of enough nutrition.
It's not all about how you look on the outside and you can't see what you're doing to the inside of you, so sometimes people can be making mistkaes that might come back to bite them in later life, without realising it.
I appreciate the figure I quoted of 2,100 a day, will look a little high, mayhap even daunting, but I can assure you it will be much better for you than 1,200 a day. plus you only have to jiggle two numbers around in the amout, which is the easy starter
You're not over weight at 123, even at 5ft 8", so don't worry. As long as you believe that you are worth it and can give the necessary time and effort ot yourself, you will get the results you seek.
You hav also carried and birthed 5 children, os this undertaking you want shouldn't be that hard in comparison and your children do deserve a happy, healthy Mother and rolemodel and I think you are a beautiful looking Lady so you have some good genetics to work with, which should hopefully be a help.
Whatever happens, good luck, don't be afraid to slip up, fall or question yourself; it's only human. The main thing is to learn, move on quickly and not let little things get you down. I'm sure you can do this and no doubt become an even better parent, than you no doubt already are. I'm sure all 5 are lucky to have you in their lives and I'm guessing you can be proud of what you have done since the day they were born
.Chin up and no worries okay. If you need any more help and assistance, please keep coming back and please let us know how you'e getting on. Not to make ourselves feel good but to know that you are doing okay and maintaining a healthy, exercise / homelife balance
.You ARE worth this, so don't forget that. You may have a lot of other people in your life, which at 29 is a lot to expect to take on, but there should always be time enough for you too when you can find it
.