Hips are one of the most stubborn regions of the human body where fats accumulate fast, especially in the case of women. Over the years many techniques have been employed to target the reduction of fats around the hips. However, it has been found that targeted reduction of fats is not feasible and the best way to go about is the reduction of overall body fat. As you start losing weight from your body, you will gradually notice the reduction of fat from hips.

Having said that, there are certain eating habits and health exercises that you can rely upon to help you lose body weight faster. These foods and exercises will also prevent the fats from accumulating around the hips. This article discusses in detail all the measures that can be taken to lose hip fat.

(Read more: Foods to avoid to lose belly fat)

  1. Diet to lose fat from hips
  2. Exercises to lose fat from hips
  3. How much should you exercise to reduce hip fat
  4. Takeaway

Consumption of certain foods helps to enhance our metabolism, which, in turn, helps our body to lose weight faster. The various health tips and foods that can help to lose fats from the hips have been discussed below.

Low-calorie foods to lose fat from hips

Keeping a check on the number of calories consumed through the day helps you direct your body to start utilising its stored fat, including the fat stored in your hips, for energy. Over time, reducing the intake of calories will help in the removal of excess from the entire body and hips.

A reduction of 500 calories a day usually results in the loss of about half a kilogram of fats each week. This is considered a safe and healthy weight loss method by health care professionals.

One must also consume low-calorie foods and keep note of the portions sizes so as to limit the intake of calories. Low-calorie and foods with lean protein such as eggs, low-fat dairy products, poultry, pork, legumes, fish, and tofu are excellent choices for weight reduction. 100% whole grains without sauces or seasonings are also ideal when it comes to losing fat. Whole grains have a great nutritional value as they have higher amounts of fibre and other nutrients.

(Read more: 7 common weight loss mistakes)

Reduce liquid calories to lose fat from hips

It may surprise you to know that liquid foods such as carbonated drinks also contain a high amount of calories. These are often responsible for the excess calories in your diet. Limit the consumption of drinks such as regular soda, full-fat milk, alcohol, sweet tea, sweetened coffee drinks, sports drinks, energy drinks as these contain artificial sweeteners that might increase your intake of calories. Instead opt for hydrating fluids like water, flavoured water, unsweetened coffee and tea. It is essential to drink 2 to 3 litres of water every day.

(Read more: How to lose water weight)

Maintain portion size to lose fat from hips

It is essential to maintain an appropriate portion in each of your meals if you are looking to lose weight effectively. It is ideal to measure each meal and snack to ensure that you are on the right track to reducing weight overall and losing fat from the hips.

Include 80 to 120 grams of protein-rich foods, 1/2 cup (125 ml), 1 cup (250 ml) vegetables or 2 cups (500 ml) of leafy greens and 1/2 cup (125 ml) of chopped fruit. The inclusion of 1 serving of protein and 2 servings of a fruit or vegetable in each meal is recommended. Additionally, nutritionists recommend that about 2 to 3 servings of grains are consumed throughout the day.

(Read more: Balanced diet chart)

Avoid unhealthy snacking to lose fat from hips

Unhealthy weight gain, especially in the hips and thighs, can result from unmindful snacking. Nutritionists recommend that the number of calories obtained through snacks per day must be limited. Snacks that you consume should not exceed 150 calories if you are aiming to lose fat from your hips. The number of snacks that you have per day should only be limited to 1 or 2 depending upon your lifestyle and level of activity.

Opt for snacks that combine a low-fat source of protein with a naturally high fibre source, such as fruits or vegetables. Healthy snacking ideas include about 30 grams of mixed nuts with a medium-sized apple, 1 individual low-fat Greek yoghurt with 1/2 cup (125 ml) of grapes, 1/2 cup (125 ml) of cottage cheese and1 cup (250 ml) of tomatoes or 1 cup (250 ml) of carrot sticks.

(Read more: Diet chart for weight loss)

Exercises are meant to maintain the overall body weight in general. However, performing certain types of exercises on a regular basis can help you to target the muscles of your hips. The exercises recommended below can help you to lose fat from hips effectively.

Cardio exercises for a slim hip

Cardio exercises are generally of shorter duration and combine short instances of both very high-intensity activities and more moderate-intensity activities. 

Exercises that combine both moderate and high-intensity cardio activities burn calories and help to reduce body fat. Fitness professionals usually recommend cardio workouts to help those who want to get rid of excess body fat. However, cardio does not specifically target your hips.

(Read more: 10 common misconceptions about working out)

Hip raises to lose hip fat

This exercise, in particular, helps to specifically target the muscles in your hips and thighs. It is highly recommended as a slimming exercise for hips and thighs as it is helpful in toning them into shape.

To perform hip raises, lay on the ground and rest on your side with the legs placed on top of each other. Rest your head on the arm laying on the floor. Put your upper arm on your hip. Keeping your leg straight and foot in a flexed position, raise your leg on top towards the ceiling. Bring it down to the starting position slowly. Switch sides and do an equal number of raises with your other leg.

Squat exercises for a slim hip

This exercise works wonders your hips, thighs and stomach. Fat loss and muscle development in those areas can help in shaping them up.

To perform squats, start with your feet wide apart. Fold your hands together in a prayer position in the middle of your chest. While shifting your weight into your heels try to sit down like you are trying to sit in a chair. Push your bottom out behind you and sit down as far as you can or until your thighs are almost parallel to the floor. Stop in the posture when your thighs are parallel to the ground and then slowly rise back up to the starting position. Repeat this process 10 to 20 times or as necessary.

(Read more: Hindu squats)

Lunges to lose fat from hips

In this exercise, you will step forward with 1 foot and allow your knees to bend. Lunges are one of the best exercises to help develop muscles around your hips and entire thigh. Start standing with feet shoulder-width apart and put your hands on your hips.  Step forward a few feet (0.5 m) with 1 foot. Keep your toes point forward. Drop your back knee and bend your front knee at the same time in a slow and controlled movement. Drop down until your front thigh is almost parallel to the ground. Ensure that your front knee is aligned with your ankle (not in front of your ankle). Using your front thigh to push your body back up to the starting position. Switch legs and repeat as necessary.

(Read more: Crusty lunges)

Bridge exercises for slim hips

The bridge is an exercise position that is known for working the back muscles of your legs but also can help your thighs and hips look more toned. In order to do bridges, lay on the ground and face the ceiling. Bring your knees to a bending position in front of your body at a right angle. Place your arms by your sides.

Pressing through your bottom, raise your hips into the air until your body is in a straight line declining from knees to head. Hold the position for a few seconds before slowly rolling your spine back onto the ground to the starting position. Repeat the process 10 to 20 times or as necessary.

(Read more: Bridge pose in yoga)

In order to lose fats from hips, one should exercise 5 times a week with about 30 minutes of exercise per day. Health professionals advise doing 150 minutes of moderate-intensity exercises each week. Such exercises include cycling, walking/jogging, swimming or dancing. If you want to obtain a faster reduction in your hip fat, aim at working out for 1 hour, 5 to 6 days per week or up to 300 minutes weekly.

Reducing hip fat is no easy feat and it takes a lot of effort and sincere dedication on one’s part. By striking the right balance between the right exercises and the proper kind of diet one is likely to achieve the proper toned hip that one is desiring.


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  2. Richard A. Washburn et al. Does the Method of Weight Loss Effect Long-Term Changes in Weight, Body Composition or Chronic Disease Risk Factors in Overweight or Obese Adults? A Systematic Review . PLoS One. 2014; 9(10): e109849. PMID: 25333384
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  4. Johns Hopkins Medicine [Internet]. The Johns Hopkins University, The Johns Hopkins Hospital, and Johns Hopkins Health System; The Skinny on Visceral Fat
  5. Office on Women's Health [Internet] U.S. Department of Health and Human Services; If you need to lose weight.
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