Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
You may think that having fat in one specific area of your body, such as on the hips, is a result of some dietary misstep or lack of exercise, but the truth is, that’s not always the case.
In reality, genetics can play a significant role in where your body stores fat. Some people may find that they accumulate fat more around their midsection, while others may notice it more on their hips and thighs. Even your hormones can influence this distribution (7).
So if your problem area happens to be your hips, you might be wondering how you can lose that hip fat and keep it off for good.
While there’s no way to spot-reduce fat from specific areas, there are many ways of improving your body composition, reducing overall body fat, and ultimately slimming down those hips. Here’s what you need to know.
A common challenge people face is losing weight for a while, and then gaining it all back. You can blame this on a lack of motivation, busy life events, or a return to old habits, but when it comes down to it, most methods that claim to reduce hip fat in 10 days, or any other short timeframe, are simply not sustainable.
You might see results in the short term, but this is generally at a cost to your overall health. These methods often involve quick fixes such as fad diets or extreme exercise routines that aren’t maintainable for the long haul. In addition, they can be detrimental to your mental and emotional well-being.
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So instead, here are some surefire ways of losing hip fat for men and women that are backed by science and can help you keep it off for good.
This sounds like a no-brainer, but you would be surprised how many people don’t exercise to lose hip fat and look for other shortcuts. The key to success is not just exercising but moving in a way that is suitable for your current physical capacity. (5).
Resistance training, such as weight lifting or body-weight exercises, helps build muscle and increase your metabolism. As you gain more muscle mass, the more calories you will burn throughout the day, including while you are at rest (6). This is a win-win situation as it can means less fat on your hips.
Here are the best exercises for losing hip fat that can be performed with or without weights:
Squats are a great exercise for losing hip fat. They work your entire lower body, including the hips, buttocks, and legs.
Hip bridges target the muscles in your hips, glutes, and lower back.
Lunges are another highly effective exercise for working the hip muscles.
Step-ups are among the hip flexor exercises that specifically target the hips and thighs.
Side leg raises help shape the hips and thighs while also strengthening the core.
Read more: 7 Hip-Strengthening Exercises for Runners to Improve Flexibility and Correct Imbalances
Cardiovascular exercises such as running and cycling can be effective for reducing overall body fat, which includes that on the hips. Running burns a significant amount of calories and plays a crucial role in reducing body fat percentage (6).
You can find out more about building a running habit for weight loss in our article about hip-strengthening exercises for runners.
As the saying goes, you can’t out-exercise a bad diet. And while spot-reducing fat is not possible, you can still make dietary changes that will help reduce overall body fat and therefore, hip fat (11).
Sugary drinks and foods can quickly add up calories with little or no nutritional value. You should aim to limit your intake of added sugars and opt for natural sweeteners or whole fruits instead (11).
Protein is essential for building and maintaining muscle mass, which can help boost your metabolism and help with fat loss. Include protein-rich foods throughout your day, including lean meats, fish, eggs, tofu, and legumes (4).
Contrary to popular belief, fats are an important part of a balanced diet and they can actually help with weight loss. You should focus on incorporating healthy fats such as avocados, olive oil, nuts, and seeds into your meals for added satiety (1).
Drinking enough water is essential for overall health and can also help with weight loss. Sometimes, our bodies may mistake thirst for hunger, which leads to overeating. Keep hydrated throughout the day by sipping on water or occasionally, low-calorie beverages (8).
To ensure exercise and diet really stick and be effective in the long term, you must create the right environment. A supportive environment that encourages healthy habits can make all the difference.
Some lifestyle changes that can help you stay consistent include:
Fat on the hips may be caused by one, or a combination of factors, such as genetics, hormones, or lifestyle habits.
Your DNA can play a significant role in the distribution of body fat. Researchers believe that genes influence the number and size of fat cells in different areas of the body, including the hips (7). So if you have a family history of wider hips or larger thighs, it’s likely you may also struggle with excess hip fat.
Your hormones can also impact where your body stores fat. During puberty, women tend to gain weight around their hips and thighs. This is a natural process and the fat is necessary for proper reproductive function.
However, hormonal imbalances, such as those that are caused by polycystic ovary syndrome (PCOS), can result in excess fat storage in the hips and thighs. This is because increased insulin levels are common in PCOS, which can promote fat storage in these areas (10).
Lifestyle habits also play a significant role in the accumulation of hip fat. Why? Well, a diet that is high in processed foods, refined sugars, and unhealthy fats can cause weight gain and fat storage around the hips.
In addition, a sedentary lifestyle with little physical activity can contribute to excess hip fat.
That’s not all, though. A lack of sleep, high stress levels, and certain medications can also affect hormones and metabolism, which makes it easier to gain weight and store fat on the hips (9).
Even seemingly unrelated factors, including smoking or drinking alcohol, can contribute to excess hip fat (2).
For example, smoking can increase cortisol levels (the stress hormone) and lead to fat storage in the abdominal area, including the hips, while excessive alcohol consumption increases calorie intake and hinders fat loss efforts (12).
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Yes, hip fat is stubborn. Stubborn fat is a term that is used to describe fat that is challenging to lose, even with diet and exercise. This type of fat generally has a higher concentration of alpha-receptors, which slow down the fat-burning process (3).
These receptors are more abundant in areas such as the hips, thighs, and lower abdomen (3), which makes it harder to lose fat from these areas. That is why you may notice that even when you’re losing weight overall, your hip fat seems to stick around.
Trying to lose hip fat fast may be quite frustrating, but unfortunately, there’s no magic solution. This doesn’t mean that it’s completely impossible, but it may take a bit more time and effort to see results.
Hip fat requires more effort to lose because it is made up of stubborn fat cells. These cells are more resistant to traditional weight loss methods and may require a combination of approaches before you see results (3).
In addition, spot-reducing fat from specific areas is not possible. When you lose weight, your body decides which fat stores to use for energy based on genetics and other factors. This means that even if you are doing targeted exercises for your hips, it may take some time for the fat in that area to be utilized.
If you’re consistently exercising and maintaining a calorie deficit, you may lose hip fat in a few weeks to a few months. However, the actual time is dependent on your body composition and other lifestyle factors including diet, sleep quality, and stress levels.
Let’s look at this in more detail.
Your body composition, including your overall weight and body fat percentage, can influence how long it takes you to lose hip fat. If you have a higher body fat percentage, you may see results quicker than someone with a lower percentage.
When trying to lose hip fat without exercise, diet is crucial. A calorie deficit, which means you’re burning more calories than you consume, is essential for weight loss. However, it’s also important to focus on the quality of your diet rather than just cutting calories (11).
Eating a balanced diet with whole foods, plenty of protein, and healthy fats can help reduce overall body fat and ultimately slim down the hips.
To lose hip fat fast, you must prioritize quality sleep. Poor sleep habits can lead to hormonal imbalances, increased appetite, and cravings for unhealthy foods. However, improved sleep can lead to greater weight loss outcomes (14).
High levels of stress hormone (cortisol) can promote fat storage in the hips and other areas of the body (13). Practicing stress-reducing activities such as yoga or meditation or simply taking breaks throughout the day can help lower cortisol levels and improve your weight loss efforts.
You can find out more about targeting the hips in our chair yoga for hips relaxation guide.
Read more: Rowing Calories Burned: Does This Exercise Help With Fat Loss
Yes, walking can help reduce hip fat as it is a form of cardio exercise that burns calories and promotes fat loss. However, in order to see significant results, it’s also important to focus on diet and other lifestyle factors.
Wide hips are actually a natural body shape that is caused by the shape of the pelvic bones and the distribution of fat in that area.
While you can’t change the shape of your bones, you can reduce excess fat by adopting a healthy diet and taking regular exercise. Incorporating strength training to tone the muscles around your hips can also help to create a more balanced look.
Hip dips are a natural indentation on the outer sides of the hips and they are not something to get rid of. Embracing and loving your body as it is should always be the goal.
However, if you’re looking to minimize their appearance, exercises such as side lunges and hip thrusts can help strengthen and tone the muscles around the hips.
Yes, hip fat is normal and essential for many bodily functions. However, excess hip fat can increase the risk of certain health issues, including heart disease and diabetes.
No, drinking water will not directly reduce hip fat. However, remaining hydrated can help with weight loss by promoting feelings of fullness and helping digestion. By losing weight overall, you should ultimately see a reduction in hip fat.
Losing hip fat may be challenging, but it is possible through a combination of healthy habits and a little patience. You should remember to focus on overall body composition rather than spot-reducing specific areas and prioritize factors such as diet, sleep, and stress management to achieve weight loss that is both successful and sustainable.
Even if you don’t see quick changes, you shouldn’t get discouraged – keep up with your healthy habits and you’ll ultimately see that hip fat melt away.
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