Have you ever struggled with losing inches off specific areas such as your waist, hips, or thighs? A lot of people wish to lose fat from one spot only, however, that may not actually be possible. Unfortunately, it’s true, we can’t pick and choose where we lose or gain weight. Spot reduction is a myth. However, if you’re wondering how to lose hip fat, a combination of the right diet and exercise can help your body overall. If you wanna know more about it, scroll down for some exercises to reduce hip fat, and lifestyle changes that you can adapt to lose hip fat.
You can lose hip fat the same way that you reduce fat around any part of your body- that is, by reducing your overall body fat. The focus should be on eating right and exercising so that you can lose body fat, along with which your stubborn hip fat will also reduce gradually. You can then start with exercises that can help in toning your hip muscles and giving your hips a more sculpted, leaner appearance. Here are a few exercises to burn hip fat that you can try at home!
It is one of the most well-known exercises for the lower body, and can be done without any equipment. If you haven’t tried squats before, make sure you work on squatting with proper form. Once you have mastered it, you can make it more challenging by holding dumbbells while doing squats. They work well in toning your glutes, hamstring, and quadriceps. Ready to give it a go?
This is a variation of forward lunge that focuses more on lateral movements. Lateral or side lunges not only work your glutes, hamstrings, and quads but also your inner thigh muscles.
Sure, cardio workout can help you lose weight, however high-intensity interval training (HITT) workout is more intense that can help keep your heart rate up and burn more fat in less time. For the unversed, the idea of HIIT workout is to do short bouts of intense exercises, followed by a short rest period. HIIT workout is a great exercise to burn hip fat, and can effectively help reduce body fat.
Not all exercises to burn hip fat are difficult. Side-lying leg raise exercise is quite simple, and it targets your hips and thigh muscles.
Resistance band exercises that target your glutes are among the best exercises to help you reduce hip fat. Resistance training won’t directly help you lose hip fat, but targeting the glutes can help strengthen and tighten the muscles surrounding your hip, and can round out your booty.
Apart from these exercises, there are also some other ways that can help lose hip fat naturally. There are other lifestyle alternatives you can adopt to lose body fat, and eventually, reduce hip fat. However, it is important to note that to get the best results, these alternatives need to be combined with some active physical activity on a regular basis. Below are a few simple tips and ways on how you can lose hip fat without exercise.
The cheapest, healthiest, and most harmless drink? A glass of water. Drinking enough water helps flush out toxins and may help in boosting your metabolism. Water also helps you feel satiated, and you are less likely to put extra calories in your body which you don’t really need.
When it comes to losing weight and reducing hip fat, lifestyle changes can play a huge role. While there’s no replacement for exercising regularly, you can also burn that fat away by just being more physically active in your daily routine. You can make simple changes like using the stairs instead of the elevator at your workplace, choosing to walk smaller distances instead of using a vehicle, and so on. Often, leading a sedentary lifestyle also slows down your metabolism which allows fat to be accumulated faster, but little changes can help you counter that.
Including high fiber foods like oats, beans, lentils, brown rice, etc can help you in reducing hip fat. Fiber is what constitutes the “bulkiness” of your food, therefore a fiber-rich diet will make you feel fuller for longer and help you fight those untimely cravings for something unhealthy. Fiber is also essential in improving your overall digestive health and metabolic rate. Fiber-rich foods are easy to incorporate into your diet and can help prevent unnecessary accumulation of fats around your hips and belly.
Although the science of weight loss is complicated and its effectiveness varies from case to case, it will be helpful to set a calorie goal for yourself in order to lose hip fat. This will depend on factors such as your age, gender, activity level. There are a lot of apps available online that will help you track your calorie intake throughout the day. When you burn more calories than you consume, your body starts using the stored fat as fuel to keep it running, resulting in the loss of fat. However, do not cut back on the calories drastically, as your body also needs a certain number of calories to stay healthy and perform all its functions.
When trying to lose hip fat, avoid highly processed food, beverages with added sugars, and instead opt for nutrient-rich whole foods that can help you cut down on the excess fat from your body, including your hips.
Lower Body Workout Exercises: From working your hamstrings to your glutes, check out some lower body exercises that you can try at home!
Pear Body Shape Style Tips: A pear-shaped body is usually characterized by hips and thighs that are wider than your shoulders and bust. If you have a pear body type, you’ve gotta check out these styling hacks that’ll flatter your body type!
How To Get A Smooth Butt: Here are a few booty beauty tips that can help you achieve a smooth butt. These effective skincare, makeup and diet tricks can help you get rid of butt acne; read on!
By now we have already established that you cannot control where you lose weight or where body fat will accumulate first. Hence, your best bet to lose hip fat is to work to lose overall body fat, and you’ll start reducing excessive fat from your hips too. Meanwhile, work on exercises to strengthen and tone your hip muscles. Remember- losing inches or weight is usually a slow process, so go slow but steady!
Featured Image: Unsplash