[Guide] Get rid of waist fat: Put an end to the lifebelt!

No more desire for hip fat? Here's how you can get rid of waist fat. Once and for all. We show you how you can get rid of belly fat with exercise and nutrition. Goodbye lifebelt!

Summer is coming and the clothes are getting tighter and shorter again. You stand in front of the mirror more often and look for your problem zones. We women know the classic places and this definitely includes the common life ring.

Whether you call hip fat a life preserver, hip gold, or love trade, the problem remains the same. The love handles stubbornly persist. But we say the fight to the annoying hip fat.

How does waist fat develop and where does it actually come from?

To successfully get rid of the annoying life ring, it is important to understand how the fat on the hips is formed in the first place. Then you can do something specifically against it and avoid being frustrated again and again.

Basically, fat is important for the body. It protects organs such as the lungs, intestines and stomach from being injured during impacts by wrapping itself around the organs. So fat saves lives. Here we are talking about internal fat, which is not visible to the outside. This is the very last thing to be broken down when you lose weight.

In addition, body fat has the function of protecting you from the cold, i.e. it has an insulating effect. That's why we often have a bit more on our hips in winter. There is also the typical cushion fat, for example on the buttocks. It ensures that it doesn't hurt when you sit on your pelvic bones for a long time.

Enough about the useful fat, now comes another function that so often bothers us women: the energy store.

We all need fat so that we can move, think and act. Our body makes this energy from the fat in our food. And not only from fat, but also from sugar and other carbohydrates.

The problem is that we can eat much more than we need energy. The body takes what is not used and puts it away for a rainy day. This is the typical fat that we then see in the mirror as rolls of flab.

In women, it tends to accumulate on the abdomen, buttocks and legs. The typical female problem zones. And then we stand in front of the mirror and ask ourselves: How can I get rid of waist fat?

That's what your body fat percentage says about you!

Why are we women much more often affected by waist fat?

Probably the most important question. After all, there is hardly a man who suffers from excess fat around the hips. Or do you know one?

At the hip it just always hits us women. And there's a good reason for that. Because women accumulate fat on their hips due to female hormones.

Fat on the back cushions pregnancy. On the abdomen it is bad, otherwise the baby will not have enough space. Women who eat a lot of sweets also have their problem zones there. You can observe especially in the swimming pool that you are not alone with your problem zone.

So waist fat is stored energy that is simply not needed by us.

Tip: Order the book "Simply slim and fit" by Sophia Thiel at Amazon. 

Can I specifically get rid of hip fat by exercising?

Now that we know that it hits us women especially on the hips and what contributes to it, it's about finding a solution. We want to get rid of the flab around the hips!

But is that possible with very targeted training?

We'd love to tell you that you only need to do one exercise to work out your waistline. But we'd rather opt for honesty. Because it's not that simple.

To permanently get rid of the flab on your hips, it is important to know how fat loss works in the body. When you eat, everything that cannot be used is stored as fat on the body. So far plausible.

If you want to lose fat, you must eat less than the body needs in energy. Through sport you need even more energy. If it does not come from food, the body falls back on the fat reserves that it has stored. You lose weight and the visible fat disappears.

Now, the body cannot know that your belly fat and fat pads on the hips particularly bother you. The fat of your body is generally broken down, including the abdomen and hips, but not only.

Many people also think that if they specifically train the problem area, then the fat there will disappear faster. This is wrong. As you have already read, fat accumulation is controlled by hormones. The only thing that happens is that muscles build up in that area.

Curiously, it may even happen that the area looks even thicker due to the training. This is because the muscles grow, but the fat does not disappear.

Get rid of waist fat with diet

Unfortunately, a diet brings nothing in the long run. So fingers away from so-called miracle cures. It is designed to quickly lose weight and thus fat. However, what you usually lose is not body fat, but only water.

Especially diets, where you should eat no more than 1000 calories per day, are booming. A typical example is the Cabbage soup diet. The problem is that the body immediately goes into power-saving mode. It cranks down the metabolism. The problem with this is that we cannot lose weight with a weak metabolism. The opposite is necessary. We need to increase the Boost metabolism!

You have to get the body to use more energy. This is the only way it can really fight the fat reserves on the hips.

After the so-called miracle diet, you usually continue to eat as before. Right?

Do you already know this trick that increases your basal metabolic rate?

The fat comes back and usually it accumulates even faster. This is because the body fears that at some point it will have to eat less again and thus have less energy. It tries to accumulate as much as possible. This is also called the JoJo effect.

Getting rid of waist fat in the long term only works with a change in diet. This means that you should not eat more than you need for energy. It is also important to eat a balanced Eat healthy. Lots of vegetables and whole grains should be the number 1 thing to eat.

Of course, you can still eat chocolate and chips, but only small portions and not every day. So the weight loss takes a little longer than with a diet, but lasts and you do not have to starve or give up.

Diet tips against hip gold

There are a few basic rules you should follow when losing weight in order to Get rid of waist fat to be able to. We have summarized them here for you.

Stay away from convenience foods, sugar and white flour

Ready-made pizzas, pasta dishes and other meals contain lots of sugar, artificial flavor enhancers, dyes and fat. With every bite we take, we are doing our bodies absolutely no good at all.

And then we're on to sugar. Sugar is added to 80% of all packaged foods. It makes our blood sugar go on a roller coaster, alters our taste buds, and causes us to get bad skin. Check out this post: "Sugar alternatives in check" 

And you should also stay away from white flour as much as possible. Our body quickly converts white flour into pure sugar in the small intestine. It is digested quickly and we immediately feel hungry again.

This is how you can tell if you are fat and thin at the same time!

With these foods you may access

Of course, not everything is forbidden. Do not be afraid :) First of all, it is important that you start drinking more. You are surely also one of the 90% who simply take too little liquid - right?

The human body consists to a large extent of water. It needs 2-3 liters every day to function properly. Take a look, what changes in your bodyif you start drinking a lot every day. If you drink a lot, you automatically have less appetite. For most people, it is not hunger that torments us, but thirst. However, the body cannot distinguish this and tempts us to eat.

If it is difficult for you to drink enough, you can give your Water with fruits give more flavor. And already the Get rid of waist fat much easier :)

Next, put lots of vitamins on your menu. So fresh fruits and vegetables are available both as snacks and with every meal.

Whole grain flour is better than white flour because it simply keeps you full longer. If you want to lose weight, you also reduce the intake of carbohydrates. Don't give it up completely, because when you are active in sports, your body needs the energy. Have a look at our low calorie vegetable pans over.

Go for proteins, that is, egg whites. You can find proteins in eggs, chicken, turkey and dairy products. There are also plenty of delicious vegetable protein sources.

Get rid of waist fat with sports

At the same time as changing your diet, you should start exercising. Firstly, you will consume even more energy. Secondly, you build muscles, which in turn provide more energy consume and, of course, look good.

The best is a combination of muscle training and endurance sports. This way it won't be boring because you can do countless exercises and sports. For endurance, jogging, swimming, cycling or skating are suitable.

The muscle training you can make prima at home. Just a few minutes a day are enough to build muscle in a targeted manner. This also applies to the hip region. When the flab disappears, the muscles you have built up will show.

It is completely unnecessary to invest your money in a gym or even get a personal coach. You can do the most successful exercises and endurance sports anywhere and at any time. Whether alone or with a friend, the fight against the belly fat is super integrable into everyday life, whether in the lunch break or after work. You can also quickly do a few exercises during the commercials of your movie. So also the annoying waiting passes faster. :)

You can find the best exercises for this in our "Belly off training plan". In our guide there are also many delicious and healthy recipes that will help you tone your belly.

Why overweight people burn more calories than you when jogging!

Get rid of waist fat with a negative energy balance

In order for body fat to really melt away, you need to address energy balance. Who Fight waist fat wants, needs a negative energy balance.

This means that the energy consumption must be higher than the energy supply. And the easiest way to achieve this is with a good Mixture of sports and nutrition.

After all, what good is the most intense sport in the world if you treat yourself to a pizza afterwards? Or the best diet and you do not move?

But before you change your diet and start exercising, it's all about your own motivation.

Losing weight and getting fit permanently is a matter of mind. You have to be convinced of it, align your actions with the goal. Otherwise, it is very difficult to get rid of waist fat.

Only with a clear goal can you really take off.

So that you don't lose sight of your goals and know what you started for, here are two tricks.

Either you take a before photo of yourself. Put yourself in front of a mirror with a sports bra and shorts. Be honest and make sure you have good lighting. Even if you don't like the photo - you won't look like this for long :)

Or you put aside a piece of clothing that fits you very well now. This can be a shirt or a pair of pants. Hang up your garment in the apartment - so that you see it every day.

If you have a slump and no motivation, grab the picture or the piece of clothing. This will help you get off the couch right away. The most important thing Overcoming the inner pig!

The 14 most effective exercises against waist fat

In order to achieve good results and get rid of the lifeline, you need to go running at least 2 per week in addition to these exercises. Even if you don't get far at the beginning - hang in there. It will get better after a while. Start very slowly with the alternation of running and walking.

Keep moving for at least 30 minutes! In the beginning, it's all about perseverance. Just think about how you can get rid of your waist fat with every step. This gives motivation :)

Since there are no very specific exercises against waist fat, we have created a colorful mix. A mixture of exercises that get your circulation going and make you sweat, strength exercises and exercises for muscle building.

Exercises against waist fat: First warm up!

As with any workout, the first thing to do is warm up. A Warm up prepares your body and mind for training and reduces the risk of injury.

The absolute classic among warm-up exercises is the jumping jack. It warms up the muscles and gets your circulation going.

Exercises against waist fat target: Warm up

• Stand upright with your hands parallel to your body.
• Jump in the air, opening your legs slightly more than hip-width.
• At the same time, cross your arms above your head.

You can go full throttle with this exercise! Do it for at least 1 minute. After that, take a short breath and start again from the beginning.

Sit ups help get rid of hip fat

Exercises against waist fat target: Strength for the straight abdominal muscles

• Lie on your back. Your legs are bent.
• Place your arms on the back of your head.
• Find a point on the ceiling to look at throughout the exercise.
• Lift your upper body off the mat. Make sure your back is straight. And slowly put it back down.

You should do the exercise at least 10 times. Then take a short break and do another 10 repetitions

Revealed! These are the most effective abdominal exercises!

Lateral planks against waist fat

Exercises against waist fat target: Power for the seit abdominal muscles, arms, legs

• Come into the lateral position. Support your right forearm so that your elbow is under your shoulder.
• Lift your hips off the mat until only your foot and hand (+elbow) touch the floor.

Hold the position for at least 30 seconds before switching sides and doing two more passes.

For advanced: Who can now also lift the left foot slowly away from the right (As in the photo). Important: Both legs should always be stretched.

Fire hydrant kick to get rid of waist fat

Exercises against waist fat target: Buttocks and leg muscles

• Start on all fours. Your hands should be right under your shoulders and your knees under your hips.
• Now lift the knee sideways until it is level with the hip. Like a dog marking the fire hydrant. Hence the name ;)
• Do at least 30 reps with your left leg before switching sides and another 30 with your right.

In total, you make 2 passes.

Squats with jump as a full body exercise against hip fat

Exercises against waist fat target: Endurance, buttocks and legs

Start with a simple squat. Make sure your knees don't go above your toes when you squat.

• Lower your buttocks until they are level with your knees.
• Now bounce in the air with momentum, stretching your body firmly.
• Upon landing, immediately return to the squat position.

Do at least 20 reps and 2 passes to get your circulation going properly.

Mountain climber to help get rid of waist fat

Exercises against waist fat target: Strength for buttocks, arms and legs

• Start in an upright plank. That is, put your hands under your shoulders and stretch them well. Your legs are stretched back and your back is straight.
• Now alternately pull the left and right knee to the burst.

Hop, hop, hop! You can do this exercise quickly. The goal is to get your circulation going.

Do at least 20 repetitions. 1 repetition=1x right knee and 1x left knee to chest.

Get rid of hip fat with the lunge

Exercises against waist fat target: Power for Buttocks and leg muscles

• Stand upright and take a step forward with your right leg. With the left, take a step backward.
• Lower your hips until the thigh and lower leg of your right leg form a 90° angle.
• Now you go back up and change the leg. That is, the left leg is now in front and the right behind.

Attention: The knee does not protrude above the tips of the toes.

Do at least 20 repetitions and 2 passes. 1x right leg and 1x left leg = 1 repetition.

Planks against excess body fat

The Plank is a true all-rounder. With the Train forearm support and tone your entire body. Planks are also the starting position for many other fitness exercises.

Exercises against waist fat target: Strength for the whole body

• Lie down on the exercise mat. Straighten your upper body by placing your elbows under your shoulders. The fingertips point forward.
• Now lift the lower body from the floor. You touch the mat only with your elbows (+ palms) and the tops of your feet.
• Make sure that your body forms a line. That is - the buttocks are neither too far up nor too far down.

Hold the position for at least 30 seconds. 60 seconds is better. Make 3 passes.

With this sport you actually lose weight!

The bridge fights hip gold

Exercises against waist fat target: Strength for buttocks and legs

With the bridge you declare war on hip gold, because you train thighs and buttocks.

• Lie on your back. Angle your legs, arms are parallel to the body.
• Now lift your hips off the floor. The heels are under your knees.
• Press the heels firmly into the floor and tighten the abdomen, buttocks and legs.
• Lower your hips 10-20 cm without resting them on the mat and push them back up until your body forms a line.

Do at least 20 repetitions. 1x hip raise and lower = 1 repetition.

Planks with legs tighten

Exercises against waist fat target: Strength and endurance

And we're about to get into the full body workout again. This is a great plank variation that strengthens the butt, legs and abdomen by tightening the leg.

• We start in the normal plank. Make sure the shoulders are level with the elbows.
• Now pull the right knee to the right elbow.

Do 5 repetitions before switching sides. 5x left and 5x right = 1 repetition. Do at least 5 reps before taking a short break before the 2nd round.

Beetle crunches to get rid of waist fat

Exercises against waist fat target: Strength for the abdomen and endurance

Quite strenuous but one of the most effective exercises against hip fat is the Beetle Crunch. You train your abdomen several times: namely by straightening and stretching the legs.

• You start lying on your back. Put your arms behind your head.
• Lift both legs off the floor. Now pull the right knee to the left elbow. Lift the left shoulder off the mat.
• The second leg is in the air throughout.
• Perform this exercise quickly but precisely.

Do at least 20 repetitions. 1x right knee to left elbow and left knee to right elbow = 1 repetition.

Pull up knees against hip gold

Exercises against waist fat target: Endurance

Looks simple, it is. But at the same time it's effective. Because with this exercise you will sweat a lot. Promised :)

• Stand upright and alternately pull the right and left knee to the chest.
• Do this exercise quickly and make sure that your upper body remains straight.
• This means: Do not bend the upper body forward. Instead, pull the knee up!

Do at least 20 repetitions. 1x right knee and 1x left knee = 1 repetition.

Running on the square helps against Love Handels

Exercises against waist fat target: Endurance

And again something for the endurance and for sweating. That's how you make fat pads fall off.

• Run as fast as you can on the course.
• At the beginning you take very small steps and hardly lift your feet at all. After 30 seconds, raise your heels to at least knee height. Even better up to the buttocks.
• Really power yourself up with this exercise. Until you're panting. Try to hold out for at least 1 minute. Before you catch your breath and start again from the beginning.

Important: If you perform the exercise on the training mat, it should be absolutely non-slip! If it is not, it is better to put it aside.

Lift up for thick hips

Exercises against waist fat target: Strength for abdomen, legs and buttocks

With this variation of the bridge, even advanced users start to tremble. But that's a good thing. Because with this exercise you train many regions of your body at the same time.

• Lie on your back and lift your hips off the floor.
• The heels are under the knees. The arms behind the head or alternatively parallel to the body.
• This exercise consists of two different executions.
• First, start by lifting the right leg - as shown in the photo. Pull it to the chest and then bring it back to the starting position without putting it down!
• You do this 5 times.
• After that, keep your leg bent in the air and lower your hip almost to the floor - just like in the bridge. You do this 5 times as well.

5x leg lift, 5x hip lower = 1 repetition. This is followed by the change of sides.

In total you do 6 repetitions. So 3x left and 3x right. This is followed by a break and then another pass.

Donkey kicks against flab on the hips

Exercises against waist fat target: Strength for abdomen, legs and buttocks

Dokey kicks are classics among the Butt exercises. But they train much more. Namely, the legs, back and arms.

• You start on all fours. The palms are under the shoulders. The knees are under the hips.
• Now lift the left leg bent into the air. And then pull it to your chest. And up again.

Do this exercise at least 30 times per side. Only then change the leg.

Our conclusion:

To get rid of your waist fat, it is important to understand that you cannot specifically lose unwanted fat in one place. Neither through exercise nor through the right diet.

Dieting is not the solution either, because you won't have lasting success that way. If you want to get rid of your waist fat, it's best to rely on a mixture of a balanced diet and endurance sports plus muscle building.

The mix of these three components will help you get rid of waist fat in the long term. Without yo-yo effect.

As you have seen, you do not need to rely on a gym or a personal coach, but can integrate everything into your everyday life without effort. This way you can successfully fight the number 1 problem zone in women.

To browse further:

• Train the back of the thigh - Start now!
• Adductors workout: 17 effective exercises for toned inner thighs
• Mega effective: squat with kettlebell

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