For some bizarre reason, fats love to rest around the hips and thighs. This can come sometimes be due to genetics or even a medical condition, but in most cases, this simply isn’t so. Excess hip fat can be prescribed to lifestyle choices. However, if you’re struggling to fit those tight jeans lately, you’re not the only one. Latest statistics still show that 3/4 of the American population will likely be overweight or obese by 2020!
To permanently get rid of the problem, you need to adopt a wholesome approach. How? By combining proper diet, cardio exercises, and an overall shift of your focus towards making healthier lifestyle choices.
Here’s how to lose hip fat if you’re ready to take on this challenge:
1. Start a food journal
If you really want to lose hip fat, you should aim for natural weight loss.
To really start your natural weight loss program, a food journal is a must-have.
The journal will help you track what foods you eat and also give you ideas about what elements you can change to aid you in your journey to overcoming the bulge.
It’s important to take note of your food intake in your journey to figure out how to lose hip fat.
In particular, take note of food portion sizes, high-fat foods, snacks, and liquid calorie foods you typically eat on a daily basis. A food journal will help you to identify a pattern and also help you to establish better eating habits.
2. Cut your caloric intake
When you reduce the amount of food you eat, the body is forced to draw energy from its fat reserves, including the hips. To lose even more fat around the hip area, cut your caloric intake. Cutting 500 calories from your daily diet often results in a 1 to 2-pound loss each week. Use the food journal to determine the best way to cut the 500 calories.
Eating low-calorie foods will minimize the amount of fat reaching your waist. Excellent, low-calorie foods include lean protein sources such as legumes, seafood, poultry, eggs, and low-fat dairy products. Most fresh fruits and vegetables are also low in calories.
3. How to lose hip fat with exercise
There’s no way to get around it. A healthy regimen of exercise is your best bet to getting rid of excess hip fat. It doesn’t matter what your age or sex, any form of exercise if better than no exercise. Here are some exercises guaranteed to make you lose hip fat.
a) Do HIIT exercises 4/5 days a week
High-intensity interval training, or HIIT exercises, 4-5 times per week will be your quickest way to lose hip fat.
If your schedule does not allow for it, at least try for 2-3 times per week. However, you can also do moderate cardio activities to match your fitness level if high-intensity training is not possible. Exercise is the only way to burn calories as well as body fat.
Although some of the exercises you do may not specifically target the hips, they will still help to reduce overall body fat and can help to tone the hip area to give you that slender curvy appearance.
When you combine HIIT with strength and body weight training, the results are amazing!
b) Prioritize star squatting
If you really want to lose hip fat, star squats might be the answer. Star squats target the stomach, thighs, butt, and hips, making it a vital workout if you are struggling with fat in all these areas (which is quite common).
Here’s how it’s done: Start with your feet hip-width apart and straighten your arms in front of you with the palms facing down. Most of your weight should be directed into your heel. Sit back like you’re trying to lower yourself into a chair, pushing your butt out behind you. Go down as far as you can or until your things are parallel to the floor. Pause for a second and go back to the starting position. Repeat.
c) Take up yoga
Yoga won’t torch your hip fat overnight, but certain yoga postures help reduce fat and tone muscles in the hips and thighs. Some of the postures to consider for hip fat loss include:
- the chair pose
- warrior pose II
- lord of the dance pose
- camel pose
- head to knee pose
At the end of the day, hip fat won’t just go away on its own. Once you know how to lose hip fat, always keep in mind that losing the extra pounds might require a bit of effort on your part. The good news is that YOU can actually take control of the situation and make it happen.