Here's how to lose hip fat without the hassle.
What exactly can you do to lose hip fat?
In a perfect world, you would be able to choose where you lose and gain weight. Unfortunately, when your body needs energy, it draws it from all over your body, not just your hips because you are tired of your love handles and those dreaded areas of fat and are desperate to lose your hips!
But if you're specifically wondering how to lose hip fat, there are changes you can make to your diet and exercise routine (and your attitude toward healthy living in general) that will make reducing your hip fat more achievable.
The way to reduce love handle fat is the same process as reducing arm fat, leg fat, etc. You need to reduce your overall body fat percentage by eating less and moving more.
We turned to some of the country's leading health and fitness experts to uncover the most effective strategies for losing hip fat that eschew quick fixes and instead promote long-term weight loss.
Also read: BALANCED MEALS FOR WEIGHT LOSS: EASY TO MAKE YOURSELF
How to lose hip fat by doing gym?
Here are the exercises you can add to your gym routine to lose hips and lower abs.
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Glute Resistance Training
You can target your love handles, but keep in mind that the results will be visible on your entire body if your goal is to reduce fat mass.
decreasing body fat and increasing muscle mass.
A high-resistance workout of all three glute muscles – yes, there are three.
The gluteus maximus is the largest muscle that makes up your butt. It is important to work it when your main concern is losing weight around your hips, because we need to shape your butt so that the muscle is tight and sticks out a little more, giving the illusion of less fat around your hips.
Exercises that target the glutes are big lifts like glute bridges, donkey kicks, and deadlifts.
Think of any glute movement that hinges at the hips. The often overlooked spots are the actual muscles you want to target to create tight, lean hips, and that’s the gluteus minimus and medius.
These two muscles are located on the sides of your buttocks, particularly in the upper region. The most effective exercises to target these areas are clamshells, standing and seated hip abductions, lateral lunges, etc.
Basically anything that moves your leg in a sideways position, away from your body/midsection.
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Forget about one-off training
Most personal trainers no longer endorse spot training because scientific evidence supports that it fails to eliminate fat in the targeted area.
The first place you gain weight will be the last place you lose it, and that's usually the stomach and hips.
Abdominal-focused exercises do help tone that area, but the fastest way to lose excess fat around your belly and hips is to do exercises that cause you to lose excess fat in general (such as the intense exercises mentioned above).
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Replace cardio with HIIT
Slow and steady cardio will get you nowhere... It's one of the most overused and least effective ways to lose weight.
We suggest trading in your long jogs for harder, more aggressively paced intervals—also known as high-intensity interval training (HITT), a type of workout that gets your heart rate up and up to burn more fat in less time.
The idea is this: You push your body to its maximum for 20 to 30 seconds of an exercise (like sprinting), then rest or do a less intense version of that exercise for one to two times that time, and repeat this pattern for 20 minutes. See you later, soft sides!
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Train multiple exercise groups
It's best to do movements that incorporate multiple muscle groups, as you can't really train a specific problem area.
Barre exercises are very effective because your body becomes the machine and your muscles have to work together to support your balance at the barre.
It is also noted that it is important to combine sprints that incorporate cardio, as well as strength training exercises. "This combination gives fast results when you are trying to refine and tone all your muscles.
Learn more: HIIT EXERCISES THAT SCULPT YOUR BUTT IN 7 MINUTES
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Focus on basic exercises
We've already covered the unfortunate truth that we can't choose where we lose and gain weight, which means that spot training is vastly overrated.
Doing core strengthening exercises, however, is important because having a strong core will give you more power in your workouts and we already know that more muscle means fewer bulges.
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Also work your lower body to lose hips
If you want to slim your hips, think about your entire lower body. Focus on exercises that build long, lean muscles.
This will lengthen your hamstrings and quads, which will result in a leaner, more toned lower body. Exercises you should consider include opposing leg and arm raises and yoga-inspired moves like the twisted chair and downward dog.
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Practice balance exercises
Balance exercises are a great way to slim your hips and melt away love handles. For example, doing a lunge and then standing up to balance on one leg will work your core, glutes, inner and outer thighs to help slim your body.
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To lose hip fat try pilates
One of the best exercises is to place a ball between your thighs and bridge your hips into the inner thighs 30 times, then lift your heels and repeat. Remove the ball and get into the bridge position again, squeezing your knees and lifting your hips 30 times. This series can be repeated three to five times.
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Try This Routine To Lose Hip Fat
- Start with a side plank for 30 seconds on each side. Drop your hips toward the mat and raise them toward the ceiling.
- Next, do 30 seconds of kick unders. Start in a high plank position, take one leg and lead it towards your elbow, alternating sides).
- Then do 30 seconds of squats with oblique twists. Start with your feet shoulder-width apart, place your hands behind your head. After squatting and starting to stand up, bring your opposite knee to your opposite elbow, alternating sides.
- Next, do 30 seconds of cycling. Lie on your back with your hands behind your head. Contract your core by alternating between your elbows and opposite knees, at a slow, controlled pace.
- Finish with knee to opposite elbow raises. In a plank position, explosively send your knee towards the opposite elbow, preparing your other leg to move.
Besides breaking a sweat, there are other lifestyle changes that will help you shed pounds and hopefully reduce the size of your hips.
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Do some math
Listen up: you're going to have to do some math to make sure you're on the right track.
Determine your DET (total daily energy expenditure). This is the total calories you burn per day. Through exercise and the calories needed to keep you alive (sleep, digestion, walking, etc.)
Next, determine your BMR (Basal Metabolic Rate), which is the total number of calories needed to sustain your life. Let’s say your BMR is 1,500 and your TDEE is 2,500. You need to reduce your calories or increase your activity to create a deficit of 250-500 calories per day!
Also discover: SPORTS PROGRAM | SLIMMING METHODS PILATES AT HOME
What should my diet be like to lose hip fat?
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Eat more thermogenic foods
Different foods generate different thermogenic responses. Every time you eat something, it takes energy (calories) to convert that food into something you can metabolize.
Some foods require a lot more energy to metabolize. This makes your body work harder for the energy it takes in. It helps you reduce your overall calorie gain. Some popular thermogenics are turmeric, garlic, coconut oil, green tea, chili peppers, and salmon.
By combining training and thermogenic foods, we have a better chance of changing our body composition.
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Be careful with powders
Be careful with powdered foods. Including protein powders, powdered peanut butter are often responsible for gas and bloating. These can not only make you feel bloated but also cause visible swelling in your hips.
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Stock up on protein
While you may want to think twice about your protein powders, protein is good. Studies have shown that diets high in lean protein have the best body composition.
They keep you fuller longer and release hormones that help keep your body at a healthy weight. So, eat those organic whole eggs with pride.
Chicken, turkey, fish, seafood and nuts are also good proteins. Especially if you are trying to lose weight in the hips.
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Avoid diet foods
Stay away from items labeled low-fat or sugar-free. Most of these diet foods are highly processed or use substitutes that have very little nutritional value.
Instead, we recommend snacking on foods that are high in fiber and nutrients. Examples include raw almonds, carrots and hummus, or apple slices dipped in raw honey. These will give you energy and keep you satisfied between meals.
It is also possible to steam or boil your vegetables. Whenever you can to get the most nutrients from them.
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Monitor your fiber intake
Pay attention to the amount of fiber you consume; it’s amazing for satiety and important for gut health and optimal digestion.
If you eat a high fiber diet without drinking lots of water, you will have gas and bloating. Which will look a lot like fat but is not.
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Eat more fats
Studies show that diets higher in healthy fats are better for your waistline. So don't feel bad about crushing that whole jar of almond butter. But hey, maybe not the whole jar...
Nuts, dark chocolate, oily fish, chia seeds, avocados and extra virgin olive oil are also good sources of healthy fats.
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Also eat fish to lose hips
Build your fish plates. Wild Alaskan salmon to be precise. The fatty acid composition is great for your hair, nails and waistline.
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Sip some caffeine
There are pros and cons to caffeine. Coffee has been shown time and time again to improve athletic performance.
Drink your coffee a few minutes before your workout. It will give you an energy boost to help you tackle those workout moves.
You may also like to read: PROTEINS FOR WEIGHT LOSS: THE BEST PROTEIN FOODS
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