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How to Lose Fat Around the Hips

By Vivian Creamier ; Updated July 18, 2017

The hips are one of the toughest problem areas women face when trying to lose weight. Losing weight around your hips is the same as losing fat anywhere else. It takes making changes in your lifestyle. Changing the way you eat has a large effect on weight loss. However, without exercise you won't get the results that you want. You should find ways to incorporate both aerobic exercise as well as targeted strength training exercises to see the best results in losing the fat around your hips.

  1. Do cardiovascular exercise regularly. Exercise that increases your heart rate burn calories at a faster rate and increases your metabolism for short periods of time. Find fun ways to exercise like skiing, dancing or skating. Do these exercises for 30 minutes a day as recommended by Medline plus. Increase the amount of time you exercise as needed to lose fat around the hips.

  2. Eat a diet that focuses on high-nutrient, low-fat foods. Include fruits and vegetables such as melons, apples, broccoli, romaine lettuce, spinach, pineapple, grapefruit, carrots and squash. These foods are high in fiber, which helps you feel full. Eat whole grains such as brown rice, whole grain bread and whole grain pastas for fiber as well. Eat good proteins like chicken breast, fish and nuts. Complete your diet by enjoying low fat yogurt, milk and cheese. A healthy low-fat diet is essential in helping you lose fat around your hips.

  3. Do kneeling-ta-stretch. Kneel down on a mat with both knees. Your feet should be pointing backward and your arms by your side. Stretch your body, reaching your head toward the ceiling. Tighten your stomach muscles to brace your spine. Pull your shoulders down and back. Don't arch your lower back. Your chest should be up and out with your head tilted up slightly. Move your weight backwards. This should bring your glutes to your heels. Keep your arms close to your side while they move behind you. You should be able to lightly touch the floor with your fingertips. Hold for 15 to 30 seconds for two to four repetitions.

  4. Do stability ball wall squats. Press your stability ball between your lower back and a wall. Place your legs at shoulder-width apart. Pull your shoulders down and back, trying not to arch your back. Lean into the ball slightly. Place your hands on your thighs. Inhale, lowering yourself. Don't move your feet. Stop when your legs become parallel with the floor. Hold for a count of one. Exhale while pushing yourself upward until you are in your original position.

  5. Tip

    Measure your hips before you start your program and record them in a notebook; and then take the measurements once weekly after that. When you can see the results of your efforts, it will spur you on.


    Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.

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