Regular physical activity is an important part of any weight loss plan. The best type of activities for fat loss include ‘weight bearing’ exercise like power walking, dancing, tennis, badminton, rollerblading and aerobics. Weight supported exercise like swimming and cycling are less effective in shifting unwanted fat.
Moderately intense physical activity, for 30 minutes or more on most days of the week, will help you to:
- Improve your fitness and stamina.
- Increase your metabolism.
- Burn up kilojoules from the food you eat.
- Reduce fat stores in the body.
- Increase and maintain muscle strength and tone.
If you want bigger muscles and better muscle definition, then you should follow a weight training program. For a safe and effective weight training program, see a gym instructor or a personal trainer rather than designing your own. They can tailor a weights program to your needs and provide instruction on how to handle the weights without injuring yourself.
Unfortunately, you cannot shift fat from one part of the body (e.g. the hips) to another part of the body (e.g. the bust) through certain forms of exercise. If you are pear shaped, with shapely hips, then regular physical activity and good eating habits will help you to lose weight from all parts of your body, including your hips.