When combined with tight clothing, fat in the hips can become more pronounced, but it isn’t caused by tight clothes alone, of course. It indicates excess fat accumulation around the hips and abdominal area. It might seem very difficult to lose weight and fat in some specific areas of your body, in fact losing the stubborn fats in and around the belly and hips can be tormenting.

Even with the right diet and heavy workouts, many fail to reach their weight loss goals and sometimes gain even more than before. While belly fat are areas that have been explored quite often, excessive weight in the hips are often ignored and overlooked. In fact, it is not possible to reduce fat on the hips on its own. However, if a person desires to lose excess hip fat, it can help to examine their diet and exercise routine, as changes to these can reduce overall body fat.

When it comes to losing fat and toning muscles, especially around your hips, the right combination of diet and exercise can make a difference.

Here are some tips that can help you lose those extra fat in your hips through exercise and diet.

How to reduce fat in your hips – some tips


The causes

Generally speaking, fat cells accumulate when your body takes in too many calories or you don’t burn as many calories as you’re consuming. Over time, these fat cells can become noticeable as they accumulate in certain areas, such as around your waist and hips. Factors that contribute to love handle formation include hormones, age (fat accumulation on the hips is particularly common as you get older), lack of physical activity, diet rich in fats, sugars, and high-calorie foods, sleep deprivation or even undiagnosed or untreated conditions that slow down your metabolism.

Choose the right diet

Diet and nutrition help enormously with the reduction of fat in the hips. Some people try various diets to lose body fat. Some well-known examples include diets that are low in carbohydrates or ketogenic, or otherwise restrictive of calories in general. Overall, each diet has its own strengths and weaknesses, and a person should consult a doctor before making any very significant dietary changes.

Add proteins and fibers

If you’re looking to lose weight in your hips, adding protein-rich foods to your diet is what you could try. Not only will it provide you with the energy to exercise regularly, but will also keep you full for a longer period of time, keep you away from unnecessary calorie intake. As well as proteins, you should consider improving the quantity of fibers you eat in a day.

Fiber-rich foods can help satiate your hunger for a longer period of time and also keep high-calorie foods at bay. This also prevents unnecessary build up of fats in the hips and the abdominal region. Don’t forget to drink more water, as well and to stay hydrated at all times: drinking plenty of water can keep you full for a long period of time.

In general, people can follow a healthful diet, and help maintain a healthy weight, by including whole foods, eating plenty of plant-based foods, reducing sugar, limiting processed foods and limiting alcohol consumption.

Exercise regularly

It’s no secret that having an exercise routine can help a person maintain a healthy weight. For adults, the guidelines recommend moving more and sitting less throughout the day, but they also recommend doing 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous aerobic activity per week. If you’re trying to lose weight and overall body fat, you may need up to five hours of moderate exercise per week.

Try combining cardiovascular exercises with weight lifting and targeted movements for optimal results. But even if you can’t fit in a full-length workout every single day, you’ll reap the benefits of simply being more active. For gradual fat loss and weight maintenance, incorporate aerobic activities, such as walking, bike riding, and swimming.

Focus on core exercises and turn to HIIT workouts

Engaging and focusing on strengthening your core will provide your body the stability to workout more efficiently. This in turn will help your level of consistency and will support the high intensity workouts that you must do to cut down on your hip fat. Also, you should consider taking some HIIT workouts: high intensity interval training (HIIT) keeps your heart rate up and helps you burn more fat in less amount of time.

While hip fat is also stubborn and needs a lot of work, it is proper to go for something that will help you break the sweat. Finally, if you want to lose the fat around your hips, it is important to tone up your glutes too, as well as tighten the muscle masses in the buttocks and the associated regions.