How to reduce hip fat: 7 lifestyle tips to lose butt fat


Just like belly fat, hip fat is also a major concern for many people. Get to know lifestyle tips to reduce hip fat and get a toned butt!

Your hips don’t lie, really! When fat begins to get stored in the hip area, it can be due to multiple factors, including an unhealthy diet, sedentary lifestyle, genetic structure or even hormonal imbalance. What matters is that it is not a healthy sign. While you focus on burning calories and reducing overall weight, be mindful of how to reduce hip fat too!

How to get rid of hip fat?

Reducing hip fat involves a combination of targeted exercises, a healthy diet, and overall lifestyle changes. It is essential to approach this goal with a holistic perspective, focusing on both fat loss and muscle toning. Keep in mind that spot reduction (losing fat from a specific area) is a myth, but incorporating these strategies can help you achieve a more balanced and toned physique.

Health Shots got in touch with Dr Hari Kishan, Senior General Physician, to understand how to get rid of hip fat.

How to reduce hip fat
Implement these ways to reduce hip fat!

1. Cardiovascular exercise

Cardio workouts are crucial for burning calories and promoting overall fat loss, including the hip area. Include activities like running, cycling, swimming, or brisk walking in your routine. Block at least 150 minutes per week to indulge in moderate-intensity cardio, suggests Dr Hari Kishan.

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2. Strength training

Muscle strength can boost your metabolism, helping you body burn more calories even when you are at rest. Incorporate strength training exercises that target the lower body, such as squats, lunges, and leg lifts. Aim on building proper form and gradually level up your resistance to challenge your muscles.

3. Healthy eating habits

“Nutrition plays a significant role in fat loss. Adopt a well-balanced diet that includes whole foods like fruits, vegetables, lean proteins, and whole grains. Manage your overall calorie intake by being mindful of your portion sizes,” says the expert.

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While reducing overall calorie intake is crucial, include sources of healthy fats like avocados, nuts, and olive oil in your diet. These fats can provide satiety and support overall health.

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Alongside, practice the art of mindful eating by staying attentive about your hunger and fullness cues. Refrain from emotional eating, and eat food slowly while savoring each bite to keep yourself from overeating.

4. Hydration

Drinking enough water is essential for overall health and can support your weight loss efforts. Water helps control appetite, aids digestion, and can prevent excessive calorie consumption. Aim to drink for at least 8 glasses (64 ounces) of water per day to keep yourself well-hydrated.

Also read: Lizard pose or Utthan Pristhasana: An effective yoga pose to improve hip flexibility

5. Limit processed foods and sugars

Processed foods and added sugars contribute to excess calorie intake. Focus on whole, nutrient-dense foods and limit your intake of sugary snacks, sodas, and processed foods. Opt for healthier alternatives like fruits, nuts, and yoghurt.

How to reduce hip fat
Avoid ultra processed foods and sugars to get rid of hip fat. Image courtesy: Adobe Stock

6. Stress management

Chronic stress can lead to weight gain, particularly around the abdominal and hip area. Practice stress-reducing activities in your daily life such as yoga, meditation, or deep breathing exercises into your routine, and you will see an overall change in your body overtime.

7. Stay consistent and patient

Sustainable changes take time. Be patient and stay consistent with your exercise and dietary habits. Celebrate small victories along the way and focus on overall well-being rather than just aesthetic goals.

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