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This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 29,351 times.
The hips and thighs are often the place where the most excess fat accumulates, especially in women. Although you may only want to “focus fat loss” in this particular area, this is an impossible goal.Only total body weight loss can help slim the upper body parts. Losing weight and reducing body fat helps you burn fat accumulated in the hips and other areas.If you want to lose fat in the hip area, combine your diet with strength training and cardiovascular exercises.
Steps
Reduce calorie intake to lose excess fat
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Keep a food diary for a week. Eat as usual for a week. Taking notes will give you a basis for dietary changes.
- A food diary will help you know what you have eaten, and also provide information for you to know what to change to lose weight.
- Make a note of portions, snacks, high-calorie drinks or high-fat foods that you often eat. Bookmark or make a list of those foods so you can easily plan your diet.
- Continue to keep a food diary even after you have started to lose weight. Research shows that people who follow a food diary are more likely to successfully lose weight in the long run. [1] X Research Source
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Reduce 500 calories in your daily diet. By reducing portion sizes, you’re forcing your body to convert stored fat (including hip fat) into energy.
- To lose weight and lose excess hip and body fat, you need to cut calories. Reducing your calorie intake will help you lose weight.
- Reducing 500 calories per day will help you lose about 0.5-1 kg per week. [2] X Trusted Source Mayo Clinic Go to Source Nutritionists say this is a safe and healthy way to lose weight.
- Use a food diary to keep track of which foods to eliminate to reduce 500 calories.
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Build the right diet. This will help control the amount of calories in each meal you eat and help you lose weight. [3] X Research Sources
- To build the right portion size, use a food scale or kitchen measuring device.
- It is best to measure the portion size of each meal to be able to control the amount of food. Visual estimation can cause you to overeat and lose control of your calorie intake.
- Measure food according to the following servings: 90-120 g (or the size of a deck of cards) protein foods [4] X Reliable source USDA Center for Nutrition Ppicy and Promotion Go to source , 30 g or half cup of food nuts [5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source , 1 cup of vegetables or 2 cups of greens [6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source and half a cup of chopped fruit or 1 piece of fruit [7] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source .
- Each meal should have 1 serving of protein and 2 servings of fruit or vegetables. [8] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source[9] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source[10] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source You should also eat about 2-3 servings of whole grains a day.
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Choose low-calorie foods. One thing to keep in mind when losing weight is that in addition to controlling calories and portion sizes, you should choose foods with low calories.
- Choosing low calorie foods in the right portion sizes is the best way to lose weight. [11] X Trusted Source Mayo Clinic Go to Source
- Choose foods that are low in calories and high in fat-free protein such as: poultry, eggs, low-fat dairy products, pork, seafood, legumes and tofu.
- In addition, you should also choose 100% whole grains without seasoning and sauces. Whole grains are very nutritious because they are high in fiber and other nutrients. However, you should be careful to choose products that do not contain spices or sauces to reduce calories.
- Most fruits and vegetables are low in calories. However, if you choose to buy canned or frozen products, check them carefully. Do not choose one with added spices, sauces or sugar.
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Limit calorie-dense drinks. Many times these types of water are the cause of increased calories in the diet. Therefore, if you want to lose weight then stop taking these products. [12] X Trusted Source Mayo Clinic Go to Source
- Many soft drinks are high in calories. Limiting or stopping these drinks is the best way to help you lose weight.
- Limit the following: regular carbonated drinks, whole milk, fruit juices and cocktails, alcoholic beverages, sugary teas or coffees, sports drinks, energy drinks and chocolate milk.
- Although there are some drinks that are calorie-free, you should limit them because they contain artificial sweeteners and other additives. Limit drinks such as: carbonated drinks, energy drinks, and diet sports drinks.
- Choose healthy drinks such as: filtered water, flavored water, decaffeinated coffee and tea. You should drink at least 8 glasses of water a day or up to 13 glasses depending on your body’s needs. [13] X Trusted Source Mayo Clinic Go to Source
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Cut down on unnecessary snacks. Snacks are also a threat to weight loss. If you keep snacking continuously throughout the day, your weight loss plan will fail.
- Nutritionists often recommend limiting calories from snacks throughout the day. If you want to lose weight, you should only eat 150-calorie extra snacks per meal. [14] X Trusted Source Mayo Clinic Go to Source
- You only need to eat 1-2 snacks a day at most, depending on your lifestyle and activity level. [15] X Trusted Source Mayo Clinic Go to Source
- Suggestions for low-calorie snacks are: 30 g of nuts, 1 can of low-fat Greek yogurt, half a cup of cottage cheese or 90 g of beef jerky.
Exercise to reduce hip fat
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Do high intensity cardio exercises 4-5 days per week. High-intensity interval training (HIIT) is a combination of high- and moderate-intensity cardio that helps burn calories and fat.
- Fitness experts often recommend HIIT if you want to lose excess fat. [16] X Research Source Even though it doesn’t focus on the hips, this exercise still helps you burn body fat.
- HIIT workouts are usually short and have a mix of very high-intensity and moderate-intensity workouts. HIIT is more effective when combined with other cardio and strength training exercises.
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You should exercise for at least 30 minutes, 5 days a week. Hip fat cannot be reduced without doing full body fat burning exercises. With only slimming and strength training exercises, you won’t be able to lose fat in the areas you want. You should combine more cardio exercises to get the desired results.
- Health experts recommend spending 150 minutes a week doing moderate-intensity exercise. [17] X Trusted Source American Heart Association Go to source These exercises include walking, cycling, swimming, and dancing.
- If you want to lose hip fat faster, plan to work out 5-6 days a week and every day for 1 hour or 300 minutes a week. [18] X Trusted Source American Heart Association Go to Source
- Incorporate cardio exercises to tone and tone the thighs. Activities such as jogging, treadmill training or cycling are great for burning calories and helping to strengthen legs.
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Do Squats (Thighs). This is a popular exercise for the hips, thighs, and abs. Your thighs will be slimmer and toned with this exercise.
- Start with your feet hip-width apart. Cross your hands in front of your chest.
- Place your weight on your heels and then lower yourself down as if you were sitting in a chair. Push your butt back and lower yourself until your thighs are parallel to the ground.
- Stop when your thighs are parallel to the ground. Then raise the body back to the starting position. Repeat 10 to 20 times or more if needed.
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Do the Lunges exercise. In this exercise, you’ll step one foot forward and bend your knees. This is an effective exercise to tone the hips and thighs. [19] X Research Source
- Spread your feet shoulder-width apart and place your hands on your hips.
- Step one foot forward with a moderate distance. Toes point forward. Lower the back knee and bend the front knee at the same time, slowly and rhythmically.
- Lower until your front thighs are almost parallel to the ground. The front knee should be in line with the ankle (the knee should not extend in front of the ankle).
- Use your front thighs to push up and return to the starting position. If necessary, switch legs and repeat.
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Do the Hip Lift exercise. This is a special exercise for thighs and buttocks. The movement in this exercise will help slim the outer thighs and hips. [20] X Research Sources
- Lie on your side and let your legs overlap. Rest your head on your arms close to the floor. The other hand is placed on the hip.
- Keeping your legs straight, feet outstretched and lifting one leg up toward the ceiling, then lower it back down to the starting position. Switch sides and do the same number of reps with the other leg.
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Do more Bridging exercises. This exercise is meant to work the back of your legs but it also helps to tone your thighs and hips [21] X Research Source
- Lie on your back on the floor. Bend your knees to a 90-degree angle. Both hands are placed face down on the floor.
- Press into your buttocks and slowly raise your hips up until your body becomes a straight line that lowers from your knees to your head.
- Hold the position for a few seconds before slowly lowering your back to the floor to return to the starting position.
- Repeat 10 to 20 times or more if needed. You can also increase the difficulty of the exercise by lifting one leg and keeping the hips balanced for a minute. Repeat the movement with the other leg.
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Practice more Plies. This is a squat-like movement that is very popular in ballet, it will help to slim the thighs, buttocks and hips. [22] X Research Source
- Spread your feet shoulder width apart. Toes point out at a 45-degree angle. Clasp your hands in front of your chest or place your hands on your hips.
- Lower yourself but keep your head, upper body, and buttocks vertical from the top down.
- As you lower yourself, your knees will bend and turn outward. You need to lower yourself until your thighs are parallel to the floor.
- Slowly use your inner thighs and buttocks to lift your body back to the starting position. Repeat the movement as many times as necessary.
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This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 29,351 times.
The hips and thighs are often the place where the most excess fat accumulates, especially in women. Although you may only want to “focus fat loss” in this particular area, this is an impossible goal.Only total body weight loss can help slim the upper body parts. Losing weight and reducing body fat helps you burn fat that accumulates in the hips and other areas.If you want to lose fat in the hip area, combine your diet with strength training and cardiovascular exercises.
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