Fed up with a pear-shaped body but got less time for workouts? Are you looking for natural and easy exercises to shed hip size? Then you have stopped by the right spot. Gaining weight around the hip and thighs is a sign of an unhealthy lifestyle. Apart from bad eating habits, stress and hormonal factors are also significant contributors to cellulite gain. However, it will not get reduced on its own. How to reduce hip fat has its answer in a procedural form; hence one needs to adapt to a step-by-step manner. One must reduce the body’s excess weight and then look at ways to spot-reduce the hip fat. A good diet and meaningful workout sessions will help you a lot in cutting down the hip fat fast. Lower body weight loss results in a toned body and shaped posture, which is vital as it helps to build up confidence.
Let’s now dive straight into some easy exercises along with natural ways to burn hip fat.
Table of Contents
- How To Reduce Hip Fat Naturally?
- Exercises To Burn Hip Fat
How To Reduce Hip Fat Naturally?
When exercise is not a viable option for people, natural remedies come to the rescue for weight reduction. You can lose hip fat by having a low carbohydrate and ketogenic diet. Try these basic and simple tips on how to lose hip fat fast-
1. Stay Hydrated.
The easiest and natural way to answer how to reduce hip fat from the body is by drinking a lot of water. This sounds easy, but many people cannot achieve the goal of drinking 3 liters of water every day, which is a must. Water flushes out toxins from the body, which in turn increases metabolic rate. However, getting used to this wonderful habit will make you notice visible and rapid changes in your body weight and skin. Cellulite and hip weight will start reducing within 2-3 weeks of drinking 3 liters of water.
2. Give A Shot To Lemon Water And Green Tea
Another easy remedy on how to reduce hip fat is drinking these soothing beverages. Give your day a kickass start with lemon water as your first drink. Lemon water is known for mobilizing fat, boost immunity, and fighting harmful free radicals. Well, known for its pH balancing properties, it helps cut down the body’s excess fat.
Green tea or Herbal tea is rich in antioxidants, is a boon for your health. Containing epigallocatechin gallate (EGCG), a potent antioxidant, helps in flushing out toxins, improve digestion, increasing satiety, and keeping the energy level at par. So get ready to sip on few cups of green tea daily but avoid sugar and excess flavor or preservatives in the manufactured tea.
Also See: How to Use Jeera Water for Weight Loss
3. Restrict Calories To Know How To Get Rid Of Hip Fat
Researches from the Aerobics and Fitness Association of America (AFAA) and the International Society of sports nutrition say that your diet is responsible for over 80% of any weight loss program results. Holding onto a sustainable and balanced diet means taking care of what you eat, How much you eat, and how often you eat. However, there is no need to fall for those Instagram influencers raving about fancy and expensive foods. A simple and holistic diet can easily help you to find out how to lose hip fat fast.
The calorie count is painful but balancing the diet by adding smart greens, juices, herbs, etc., will help you to get rid of the hip fat. Include healthy fats such as coconut oil, clarified butter (ghee), almonds, macadamia nuts, sunflower seeds, flax seeds, chia seeds, olive oil, melon seeds, pumpkin seeds in your diet. Practice portion control or check the serving size while consuming these foods that burn hip fat.
It is surprisingly true that cutting even 500 calories per week can bring drastic hip weight reduction. You just have to make sure that you don’t exceed 1,500 calories per day. Taking in extra vitamin supplements can also add a lot of value to your diet. Ensuring these simple dietary tips will make you discover how to lose hip fat.
4. Keep Hormones In Check To Reduce Hip Fat
Studies suggest that stress and other mental health issues can cause physical body health issues as well. Complications such as hormonal imbalance, weight gain, high blood pressure, headaches, etc., can arise due to increased stress levels. Hormones, particularly the female hormones progesterone and estrogen, are majorly responsible for bodyweight distribution. These two hormones co-exist within a delicate balance, but often, this balance is disturbed by pregnancy, lifestyle choices, and genetics. This may result in an ill-shaped body with a gradual gain in body weight and leaving in awe on how to reduce hip fat in females.
Thus keeping stress under check is important for healthy hormonal function. By doing regular meditation, yoga, breathing exercises, and seeking advice from a doctor or a therapist (if needed) are few effective ways to calm down stress.
5. Get Enough Rest And Sleep
Experts have found a direct correlation between sleep and body weight. Lack of sleep and oversleeping are signs of an unhealthy mental state caused due to stress, hormonal imbalance, or menopause in women’s case. This, in turn, contributes to severe mood swings, which affect body weight and fat distribution. Lower body or hip fat is a common problem seen due to this. However, if you are dealing with a fast-paced life and do not know how to reduce hip fat fast, then take enough time for proper rest.
Good quality sleep of 7-8 hours is enough and a must for everyone. This will ensure good metabolism and keep the excess fat at bay by letting you know how to lose hip fat. This will also keep you motivated for regular workouts so that you can have a healthy mind and an active body.
Exercises To Burn Hip Fat
A good workout session for at least 30 minutes, five days per week, will blow your mind as you will see the right weight proportioning in your body within few days. Including regular cardio is an important component to help you meet your weight loss goal. It is recommended to do 150 minutes of moderate exercises each week. This includes walking/jogging, cycling, swimming, and even dancing. Below given are best exercises to reduce hip fat-
1. Squats- The Best Exercise To Reduce Hip And Lower Body Fat
Squats are well known for toning and shaping the body and reducing lower body weight. It targets the hip and thigh fats with help of the lower body muscles by using the whole body weight. For having a safe squat session, a person should stand with their feet shoulder-width apart. Keep the back straight, spine tall, and thighs parallel with the floor. The feet should face forward with the hands stretching out in front of the body for good balance. Pause till knees and not beyond the toes, exhale, and stand back. After rising slowly, repeat the squats 10-15 times.
2. Lunges- To Burn Hip Fat
Lunges is a great exercise to reduce hip fat for people who are also willing to strengthen and sculpt their bodies. It tones the hips and thighs, improving the overall mobility and stability of the body. It puts the large body muscle to build lean body muscle by trimming off excess body weight. They also improvise the body’s alignment and symmetry and offer some variant exercises to reduce hip fat at home.
Lunges target your quads, hamstrings, calves, and glutes. Repeat this exercise 10-15 times with both legs. You can try variations as well by holding dumbells in hand or by doing side lunges. You need to stand firm on the ground with your feet wide apart, put your hands on your hips, then move your right leg a step forward. Lean on slightly till both your legs make an angle of 90 degrees. Make sure your right leg does not cross your toes, and at the same time, your back leg should be bent but not touching the floor. Hold onto this position for few seconds. Put pressure on your right heel to drive back up to the starting position. Repeat it with the left leg.
Kickbacks are easiest of the exercise to reduce hip and thigh weight. Start with the cat pose with your knees with the palm flat on the floor and back straight. Then, Supporting your body with your palms and left knees, straighten your right leg. Now, make your right leg slightly rise above your hips with your toes pointed, and then ring it back to the normal position. Repeat this with the other leg at least 10 times. Keep switching sides so that the other leg comes forward. Doing daily, this exercise to burn hip fat at home is an easy one.
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4. Side-Lying Leg Lift- Exercise To Reduce Upper Body Fat
Side leg lifting involves forcing and pushing away the leg from your midline. It is a simple way to build strength in the outer thighs and hip abductors, which involves the gluteus medius and minimus. It gives a better range of motions in the hip and improved muscle endurance. Because of this technique of this exercise to reduce hip fat, it can show some quick results. You need to begin with lying on the right side of the body, with the right knee bent 90 degrees. Keep the left leg straight, making it aligned with the back. Now raise the left leg as far as you’re comfortable, then slowly lower it. Repeat this 8-10 times in a single set and keep swapping the legs.
5. Hip Rise To Reduce Hip Fat
This particular exercise to reduce hip fat targets the muscles in your hips and thighs in order to cut down excess fat. It’s a great way to tone your outer thigh up to your hip. To do this exercise, you need to lay down 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, and then place your upper arm on your hip.
Keeping your leg straight and foot flexed, Slowly raise your top leg towards the ceiling. Lowing your back down to the starting position, slowly get back to the relax mode. Now do the same number of raises with your other leg. Working out regularly with this exercise to reduce hip fat is convenient at home.
People have different body shapes and body needs. What works for others might not work for you, and vice-versa is a normal aspect of weight loss journeys. One has to be specific about certain conditions and issues regarding weight reduction and the question of how to reduce hip size. As mentioned earlier, hip and thigh fat is a sign of an unhealthy lifestyle and rising obesity. You can design your diet and a routine that prioritizes fat loss, emphasizing on lower-body strengthening exercises to reduce hip weight. Give a try to these techniques; a toned, healthy, and stronger body is on the way!