How to Lose Hip Fat

Co-authored by Monica Morris

Last Updated: February 18, 2023 References Approved

Losing fat around your hips is totally possible with healthy lifestyle changes. No fad diets or excessive workout routines required! This article will walk you through what you need to know to get started achieving your goal, like how to choose healthy foods and portion sizes and which exercises will be the most beneficial. By making lifestyle changes that work for you and are sustainable, you can start to see results that will stick.

Method 1

Method 1 of 2:

Restricting Calories for Fat Reduction

1
Keep a food journal for a week. Continue eating in a normal manner. You can use this journal as a baseline for changing your diet.
- A food journal can let you see into your diet and give you clues about things you can change to lose weight.
- Take note of portion sizes, snacking, liquid calories or higher fat foods you typically eat. Star these items or make a list to help you get started with your diet plan.
- Continue to keep your food journal when you're trying to lose weight. Studies show that those who stick to their food journals are more successful with weight loss long-term.^{[1]
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2
Reduce your caloric intake by 500 calories daily. By reducing the amount you are eating, you can signal to your body to start using its stored fat for energy (including the fat stored in your hips).
- To lose weight and reduce excess body fat in your entire body and in your hips, you'll need to cut calories. Reduced caloric intake over time will result in weight loss.
- Creating a deficit of 500 calories daily generally results in about a 1 pound (0.45 kg) weight loss each week.^{[2]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source} Health professionals consider this safe and healthy weight loss.
- Use your food journal to help you see what types of foods you can cut to result in a 500 calorie deficit.
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3
Follow appropriate portion sizes. Following appropriate portion sizes in each of your meals will help you manage your calories and lose weight.^{[3]
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- To help you measure portion sizes appropriately, consider buying a food scale or measuring cups.
- It's ideal to measure each meal and snack to make sure you're staying on track. Eyeballing portions can lead to over estimating portion sizes and underestimating your total caloric intake.
- Measure foods to the following sizes: 3 to 4 oz (80 to 120 grams) of protein foods (or about the size of a deck of cards), 1 oz of grains or about 1/2 cup (125 ml), 1 cup (250 ml) vegetables or 2 cups (500 ml) of leafy greens and 1/2 cup (125 ml) of chopped fruit or 1 small piece.^{[4]
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  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}^{[5]
  X
  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}^{[6]
  X
  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}^{[7]
  X
  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}
- Include 1 serving of protein and 2 servings of a fruit or vegetable at each meal.^{[8]
  X
  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}^{[9]
  X
  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}^{[10]
  X
  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source} It's recommended to consume about 2 to 3 servings of grains throughout the day.
4
Choose lower calorie foods. Another item to focus on to help you lose weight in addition to watching calories and portion sizes is choosing lower calorie foods.^{[11]
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Expert Source

Monica Morris
ACE Certified Personal Trainer
Expert Interview. 6 December 2019.}
- Foods that are portion controlled and lower in calorie are the best choice when it comes to weight loss.^{[12]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Choose low-calorie and lean protein foods like: poultry, eggs, low-fat dairy products, pork, seafood, legumes and tofu.
- Choose 100% whole grains without seasonings or sauces. Whole grains are more nutritious as they have higher amounts of fiber and other nutrients. Purchase grains that do not contain a seasoning packet or a sauce to minimize calories.
- Most fruits and vegetables are naturally low in calories. Be careful if you're purchasing canned or frozen items. Make sure they do not contain added seasonings, sauces or added sugars.
5
Limit liquid calories. Many times liquid calories are responsible for a large part of the excess calories in your diet. In addition, cutting these out completely can really help you lose weight.
- Liquid calories are found in a variety of beverages. Limiting or completely avoiding these types of drinks is the best idea to help support your weight loss.
- Limit drinks like: regular soda, full fat milk, juices and juice cocktails, alcohol, sweet tea, sweetened coffee drinks, sports drinks, energy drinks and hot chocolate.
- Although some drinks contain no calories, they should be limited due to the high amounts of artificial sweeteners and other additives. Limit things like: diet sodas, diet energy drinks and diet sports drinks.
- Fill up on clear, hydrating fluids like: water, flavored water, unsweetened decaf coffee and decaf unsweetened tea. Aim for a minimum of eight 8 ounce glasses daily, but you may even need up to 13 glasses daily.^{[13]
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  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
6
Cut out excess snacking. Another dangerous area for weight loss is snacking. Too many snacks or grazing constantly throughout the day can sabotage your weight loss. Also, many snack foods are made out of processed carbs and sugars that are unhealthy and can lead to fat buildup.^{[14]
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Expert Source

Monica Morris
ACE Certified Personal Trainer
Expert Interview. 6 December 2019.}
- Health professionals typically recommend that you limit the amount of calories you eat from snacks throughout the day. If your end goal is weight loss, keep snacks to about 150 calories per snack.^{[15]
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  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Depending on your lifestyle and activity level, you typically will only need 1 to 2 snacks maximum daily.^{[16]
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  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Eat snacks that combine a low-fat source of protein with a natural high fiber source, such as a fruit or vegetable. Some good snacks to eat include 1 oz of mixed nuts (30 grams) with a medium sized apple, 1 individual low-fat greek yogurt with 1/2 cup (125 ml) of grapes, 1/2 cup (125 ml) of cottage cheese with 1 cup (250 ml) of cherry tomatoes, or 3 oz (80 grams) of turkey jerky with 1 cup (250 ml) of carrot sticks.

Method 2

Method 2 of 2:

Including Exercise to Help Reduce Hip Fat

1
Do high-intensity cardiovascular exercise 4 to 5 days per week. High intensity exercises or HIIT is an exercise that combined both moderate and high intensity cardio activities that can torch calories and help burn body fat.
- Fitness professionals have been prompting HIIT workouts to help those who want to get rid of excess body fat. Although it does not specifically target your hips, it can help reduce your overall body fat.
- HIIT workouts are typically shorter in length and combine short bouts of both very high intensity activities and more moderate intensity activities. They are great in combination with other cardio and strength training.
2
Exercise for at least 30 minutes, 5 days per week. You cannot reduce hip fat without reducing overall body fat. You also cannot spot correct using only toning exercises or strength training. Including regular cardio is an important component to help you meet your end goal.
- Health professionals recommend doing 150 minutes of moderate intensity exercises each week.^{[17]
  X
  Trustworthy Source
  American Heart Association
  Leading nonprofit that funds medical research and public education
  Go to source} This can include walking/jogging, cycling, swimming or dancing.
- If you want to experience a quicker reduction in your hips, aim to workout for 1 hour 5 to 6 days per week or up to 300 minutes weekly.^{[18]
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  Trustworthy Source
  American Heart Association
  Leading nonprofit that funds medical research and public education
  Go to source}
- Include cardio exercises that are known to slim and tone your thighs. Activities like running/jogging, using the stair master or cycling are great to help burn calories and tone your legs.
3
Do squats. This popular exercise works your hips, butt, thighs and stomach and will help to build lean muscle.^{[19]
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Expert Source

Monica Morris
ACE Certified Personal Trainer
Expert Interview. 6 December 2019.}Developing muscles in those areas, combined with overall fat loss, can help with toning (showing lean muscle definition).
- Start with your feet hip width apart. Place your hands in prayer position in the middle of your chest.
- While putting your weight into your heels sit down like you are trying to sit in a chair. Push your buttocks out behind you and go down as far as you can or until your thighs are almost parallel to the floor.
- Pause when your thighs are parallel to the ground. Slowly rise back up to your starting position. Repeat 10 to 20 times or as necessary.
4
Do lunges. In this exercise, you will step forward with 1 foot and allow your knees to bend. This is a great exercise to help develop muscles around your hips and entire thigh.^{[20]
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- Start standing with feet shoulder width apart and put your hands on your hips.
- Step forward a few feet (0.5 m) with 1 foot. Keep your toes point forward. Drop your back knee and bend your front knee at the same time in a slow and controlled movement.
- Drop down until your front thigh is almost parallel to the ground. Ensure that your front knee is aligned with your ankle (not in front of your ankle).
- Using your front thigh to push your body back up to the starting position. Switch legs and repeat as necessary.
5
Do hip raises. This particular exercise helps specifically target the muscles in your hips and thighs. It's a great move to help tone your outer thigh up to your hip.^{[21]
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- Lay on the ground and rest on your side with legs stacked on top of each other. Rest your head on the arm closest to the floor. Place your upper arm on your hip.
- Keeping your leg straight and foot flexed, raise your top leg up towards the ceiling. Lower back down to the starting position slowly. Switch sides and do the same number of raises with your other leg.
6
Add in the bridge exercise. The bridge is a position that's known for working the back of your legs but can help your thighs and hips look more toned.^{[22]
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- Lay on the ground and face the ceiling. Bend your knees in front of your body at a 90 degree angle. Rest your arms by your sides.
- Pressing through your buttocks, raise your hips into the air until your body is in a straight line declining from knees to head.
- Hold for a few seconds before slowly rolling your spine back onto the ground to the starting position.
- Repeat 10 to 20 times or as necessary. Make it harder by raising 1 leg and holding your hips at an even level during the minute. Repeat with the opposite leg.
7
Include plies. A typical ballet move, this squat like exercise helps tone your thighs, butt and hips.^{[23]
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Research source}
- Stand with feet slightly wider than shoulder width apart. Point your toes in a 45 degree angle away from your body. Put your hands in prayer position in front of your chest or put your hands on your hips.
- Lower your body down keeping your head, torso and buttocks in a straight linear line from ceiling to floor.
- As you lower your body down, your knees should be bending out away from your body. Lower yourself as far as you can comfortably go.
- Slowly raise your body back up to the starting position, using your inner thighs and buttocks to push yourself back up. Repeat as many times as necessary.

Diet and Exercise Suggestions

Weekly Diet Plan to Lose Hip Fat

Strengthening Exercises to Lose Hip Fat

Cardio Exercises to Lose Hip Fat

Expert Q&A
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Question

Should the exersise be done in the morning or evening?

Michele Dolan
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Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

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Exercises can be performed anytime of the day. People have individual preferences. Some people get energized by exercising. if that's you, do exercises at the beginning of the day and carry your exercise "high" throughout your day. If you feel tired and wiped out after exercise, maybe it is better that you exercise after work, or towards the end of your day. Do what feels right for you and fits best into your lifestyle. That way, whether it's morning or evening, it will get done!
Question

Is it possible to gain muscle and reduce fat at the same time?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

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Yes. You can lose fat and gain muscle, by consuming a high protein diet, and reducing your calorie intake. Read the section about tracking your calorie intake. Do interval training twice a week getting the heart rate up to 85% of your maximum each time and do 300 minutes of moderate intensity cardiovascular exercise, preferably in 30 minute continuous sessions or longer. If you perform strengthening exercises like lunges, jumps and squats you will build muscle. Good luck. It takes will power to change you diet and exercise habits, but it can be done. Be strong and believe in yourself.
Question

Should I avoid any particular foods?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

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Avoid processed foods. If you cannot quickly identify where the ingredients came from, it is too processed to consume! Studies suggest that a low carbohydrate diet is effective for reducing fat. That means eliminating or drastically reducing grains, and simple carbohydrates, such as pasta, rice, bread, biscuits, crackers, and baked goods. Deep fried foods are another obvious choice to eliminate completely from your diet, or reserve for special occasions, once a month for instance.