How to Lose Weight in Your Stomach and Hips in Two Weeks

Losing weight in your stomach and hips is challenging but achievable. It is important to know that you cannot spot-reduce fat content in specific areas of the body. To lose weight in your target areas, you must strive to lose overall body weight. As your body fat percentages lower, so will the fat in your target area. To lose weight safely, you need to eat a healthy diet and exercise regularly. As you lose weight, you can perform toning exercises that focus on your target areas to sculpt a strong and healthy body.

Step 1
Add 30 to 60 minutes of cardio into your daily schedule. Depending on your fitness level, you can run, jog, briskly walk, cycle, swim or perform aerobics. Cardiovascular exercise burns calories and speeds up your metabolism -- increasing the number of calories you burn each day -- which can help you lose body fat. Each mile you walk, run or jog burns roughly 100 calories to aid with weight loss, according to Harvard Health Publications.

Step 2
Replace saturated fats, refined carbohydrates and sugars with fruits, vegetables and whole grains. Low in fat and calories, these foods aid in digestion, increase your metabolism and reduce the desire for unhealthy snacking.

Step 3
Reduce your caloric intake to 500 calories less you burn each day to achieve a 1-lb. weight loss per week. For example, if you're maintaining you weight following a 2,000-calorie diet, restrict your calories to 1,500 calories to lose 1 pound each week. Replacing unhealthy foods with healthy, low-calorie food choices will make reducing your caloric intake easy.

Step 4
Drink at least 64 oz. of water per day. Water flushes toxins out of the body and keeps your digestive tract functioning, thus eliminating bloating. Water also fills you up, eliminating hunger.

Step 5
Avoid consuming excess alcohol, which can lead to a bigger waist.

Step 1
Perform the standard crunch by lying on your back with your legs slightly bent, feet on the floor and arms crossed over your chest. Slowly lift your shoulder blades off the floor, keeping your chin off of your chest to avoid straining your neck. Hold the position for two seconds and return to your starting position. As you lift your shoulders off of the floor, your abdominal muscles will contract, toning your stomach muscles.

Step 2
Tone your lower abdominals by doing the reverse crunch. Lie on your back with your legs straight up and feet pointed toward the ceiling. Slowly, and in a controlled motion, lift your butt off of the floor while keeping your legs straight up. Hold this position for two seconds before lowering your butt down to the floor.

Step 3
Do the V-sit. Begin by lying on your mat with your arms over your head and legs fully extended. Keeping your arms over your head and legs straight, lift both your upper body and feet off the floor into a V-shape. Hold for five seconds and slowly return to your starting position. As you lift your upper body and feet off the floor, both your upper and lower abdominal muscles contract to hold your body in the V position. This contraction tones your stomach muscles.

Step 1
Perform the standing side kick by standing with your feet hip-width apart and slowly extending your right leg to hip height on your right side. Your knee should be facing forward and your inner thigh parallel to the floor. Hold the position for two seconds and return to your starting position. Repeat with your left leg. As you hold this position, your outer thigh and hip muscles are contracting and toning.

Step 2
Side jump by standing with your hands on hips and hopping 3 feet to your left, landing on your left foot with your knee slightly bent. Slowly bring your right foot to the floor. Repeat on your right side. This exercise uses all of your muscles from your hips down to your calves.

Step 3
Perform the hip raise. Begin by lying on the floor with your knees bent and feet on the floor. Slowly lift your hips and extend your right leg, pointing your toes to the wall in front of you. Hold for two seconds, then move your right leg to your right side at a 90-degree angle. Hold for two seconds. Return your leg to the center and lower to your starting position. Repeat with your left leg. Holding your hips and leg off the floor contracts and tones your butt, hip and thigh muscles.

Warnings

Always consult with your doctor before beginning any exercise routine and stop immediately if you experience pain during exercise.
You should not cut your calorie intake to more than 1000 less than you burn each day -- the amount needed to lose 2 pounds weekly. In other words, for safe weight loss, you should not plan on losing more than 4 pounds in 2 weeks.

Tips

Healthy weight loss takes time and patience. Losing weight and toning your target areas will give you the results you are looking for over a period of time. Each toning exercise should be performed three days per week. Start off doing 10 repetitions with each toning exercise and increase the amount over time. For quicker results, increase your cardio time and number of repetitions of your toning exercises.

Things You'll Need


  • Comfortable clothing
  • Athletic shoes