All of us desire and yearn to achieve the perfectly toned body. Most of us struggle and go through the frustrating process of weight loss. No matter how much you struggle, there are some problem areas that are extremely difficult to lose. Yes, the Hips and the stomach! So in this article we will learn how to reduce hip fat.
Hips and stomach are the most painful areas to lose weight. Don’t we love to get into our favorite swimsuits? All of us wish to have well shaped hips and a flat tummy to get into our desired outfits.
Rigorous exercises and crash diets can be mentally and physically stressful as you lose out on energy and motivation. Also a lot of money, time and efforts that go into weight loss programs are all in vain. Still wondering how to reduce hip fat? Yes, this dream is easily achievable. There are some simple and effective techniques to lose the excess fats from the hips. Exercise and diet in combination will help you lose excess weight in a more efficient and healthier way. Following are some exercises and dietary changes to reduce hip fat in a month.
What Causes Hip Fat?
Before we delve into effective solutions for reducing hip fat, let’s explore the factors that contribute to fat accumulation in the hip area for women. If you relate yourself with these reasons it will be easier for you to find the solution.
1. Sedentary Lifestyle – Lack of Physical Activities
The sedentary lifestyle of many working women and students is a common problem. Spending most of the day being inactive or sitting for long hours can result in the accumulation of fat. When we consume food, the body stores the fat instead of converting it into energy due to the lack of physical movement or exercise. As a consequence, unwanted fat builds up around the waist and hip area.
2. Thyroid Functioning Problem
Thyroid hormones play a crucial role in regulating the body’s metabolic rate. When the thyroid does not function properly, it can lead to a decrease in metabolism, resulting in low energy levels and increased fat accumulation. Ignoring thyroid problems can cause fat to continue accumulating around the hip and waist area.
Menopause is an inevitable phase in a woman’s life, encompassing various stressors and physical transformations. Weight gain is a common occurrence for women undergoing or having experienced menopause, often resulting in fat accumulation around the hips. Therefore, it is essential for women to engage in exercise routines to effectively reduce hip fat during this transitional period.
How To Reduce Hip Fat With Aerobic Exercises?
Before we jump straight into the exercises section, here is a very useful video of easy exercises you can perform in your home without many equipment’s –
Aerobic exercise is the most fun loving form of exercise that is simple and easy to perform. Aerobic exercises also makes you feel more energized and is more efficient in burning the stubborn fat around the hips and belly region. You need not go to gyms or fitness centres to perform aerobic exercises. They can be easily performed at home without much learning. Following are some aerobic exercises that are most important to reduce fat around the hips.
Cycling is the easiest and fun form of exercise that you can thoroughly enjoy while burning down the excess fat. Cycling also increases endurance, increases stamina and keeps you fit. Cycling specifically targets the hips, belly and inner thighs helping you burn those extra calories. If you are aiming for perfectly shaped hips, ensure that you cycle every day.
Climbing is a simple yet effective form of exercise that you can do daily without any monitoring. All you need to do is climb up and climb down stairs everyday either at your home or workplace. Climbing works on the hip muscles and increases metabolism thereby burning down excess fat sooner.
Get some really easy knee strengthening exercises that will help you have a painless life…
Walking is a form of exercise that all age groups can perform. It is the healthiest form of exercise and does not cause too much strain on your body. Brisk walking helps you burn down excess fat and attain a toned and slim body. Make sure you walk briskly every day for 30 minutes.
How to Reduce Hip Fat With Easy Workouts and Exercises?
1. Leg Raise
- Stand on your fours in a dog like position and balance the weight on your hands and knees.
- Now gently lift one leg on the side by keeping the knees at 90 degrees.
- Kick the leg behind diagonally by making your heel point towards the ceiling.
- Count till 10 and bring back your knee to resting position.
- Repeat again with the next leg.
2. Hips Raise
- Lie down in a sleeping position on your back, keeping your knees bent and feet flat.
- Slowly extend one leg and left your hips off the ground.
- Keep your toes in pointed direction towards the wall.
- Keep your leg at a 90 degree position to the count of 30.
- Switch over to the next leg.
3. Standing Side Kick
- Stand in an upright position.
- Now slowly extend one leg to the side at the level of the hips. In this position your inner thigh will face parallel to the floor below.
- Do this to the count of 20 and then switch over to the next leg
4. Squat Kick
- Stand in an upright position and keep your hands on your hips.
- Now lift one leg and kick in an arc manner to the front of your body.
- Now bring back your foot to the floor slowly and squat.
- Do this 10 times at each side.
5. Side Jump
- Stand upright with hands on your hips.
- Then Squat slightly with knees in bent position.
- Now raise your legs and keep your hands behind your head.
- Repeat this to the count of 10 on each side.
You will love to follow home workout for beginners with no equipment required!
Lifestyle and Dietary Changes to Reduce Hip Fat
Crash diets leads to demotivation and gives rise to unhealthy food cravings. It also leads to physical stress and frustration. Replacing with a healthy balanced diet will help you in how to reduce hip fat in a healthy way without contributing to stress and anxiety. Following are few dietary changes that will help you burn out those stubborn calories around the hips.
1. Fibre Rich Foods
High carbohydrate diet leaves you feeling full and leads to excess fat deposition in the body. Replace your diet instead with high fibre as the more fibre you take in, the faster you can burn the fat. Fruits and vegetables like green leaf, raspberries, apples, pears and bell peppers are wholesome nutritious food that are low in calories and rich in fibre. You can also opt to have wholesome grains like brown rice and fortified cereals that are rich in fibre.
2. Low Calorie Fruits and Vegetables
Among the list of low calorie foods, fruits and veggies are your best friends. Consuming plenty of fruits and vegetables is the best form to lose weight in a healthy way. Adding fruits and veggies to your daily diet will help curb unhealthy craving and keeps your stomach full. Having one serving of either fruits and veggies along with a dressing of olive oil over it aids in burning the excess fat sooner.
3. Lean Protein
High proteins help burn excess fat around the hips, chest, stomach and thighs thereby maintaining lean muscle mass. Opt for high protein foods like fish, chicken breast, turkey, eggs and dairy products that are low in saturated fat. Including high lean protein diet daily helps satiate unhealthy hunger and reduces the intake of unhealthy food that contributes to unnecessary fat.
Additional Ways on How To Reduce Hip Fat
Apple Cider Vinegar is known to be a wonderful and effective remedy to burn excess fat around the hips. It can be used topically as well as consumed in the diet. If you want to consume it orally, you can mix apple cider vinegar along with honey in equal proportion and take 1 tablespoon daily to burn down fat. You can also use it topically like a massage therapy. Mix apple cider vinegar along with olive oil and massage around the hips. Leave on for 30 minutes before your bath. Use every day and see yourself losing weight miraculously around the hips region.
2. Coconut Oil
Apart from being a kitchen and beauty ingredient for the face and hair, coconut oil is also known to be a good remedy to target excess fat in your body. Coconut oil contains medium chain fatty acids that penetrates and absorbs deep within the cell membranes. This leads to the conversion of energy which in turn increases metabolism and helps burn excess accumulated fat. Use coconut oil as a massage therapy to lose the undesired fat in problematic regions.
Have you ever considered this caffeinated drink to be a remedy to lose weight? Coffee not just plays a major role in beating stress and anxiety, but also plays a role in weight loss. Coffee is rich in caffeine and anti-oxidants that tones the muscles and burns down excess fat. It is also known to enhance blood circulation inside your body. Mix ground coffee powder along with honey and apply this mixture on your hips, belly and inner thighs. Allow to dry and wash off. It is ideal to apply this every morning before bath.
All the above mentioned lifestyle habits, dietary changes and exercise in combination contribute to a healthy way of losing weight. In addition reduce alcohol intake, drink plenty of water, sleeping adequately and avoiding unhealthy lifestyle habits go a long way in maintaining a healthy weight. Excess fat accumulation in the body in turn leads to various health disorders like obesity, kidney malfunction, liver and cardiovascular disorders. In today’s stressful and hectic lives it is very important to stay healthy and maintain a perfectly toned body.
Now that you know the best possible ways for how to reduce hip fat, do not hesitate to follow the above mentioned tips to achieve a perfectly toned and slim body. Achieving the zero figure is not all that difficult anymore!