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

My hips don't lie, really! When fat starts to accumulate in the hip area, it can be due to multiple factors, such as an unhealthy diet, a sedentary lifestyle, genetic makeup, and even hormonal imbalances. The point is, it's not a sign of health. While focusing on burning calories and reducing your overall weight, also pay attention to how to reduce fat in your hips.

How to get rid of hip fat?

Reducing hip fat requires a combination of targeted exercise, healthy eating, and overall lifestyle changes. It's essential to approach this goal from a holistic perspective, focusing on both fat loss and muscle tone. Keep in mind that spot reduction (reducing fat in specific areas) is a myth, but by adopting these strategies you may be able to achieve a more balanced and toned physique.

Health Shots got in touch with Dr. Hari Kishan, a senior general physician, to understand how to get rid of hip fat.

1. Cardiovascular exercise

Aerobic exercise is very important to burn calories and promote overall fat loss, including in the hip area. Incorporate activities like running, cycling, swimming, and brisk walking into your daily routine. Dr. Hari Kishan recommends setting aside at least 150 minutes a week for moderate-intensity aerobic exercise.

2. Strength training

Increased muscle strength increases your metabolism, allowing your body to burn more calories even when you're at rest. Include strength training exercises that target your lower body, such as squats, lunges, and leg lifts. Aim to build correct form and challenge your muscles by gradually increasing your level of resistance.

3. Healthy eating habits

“Nutrition plays an important role in fat loss. Eat a balanced diet that includes whole foods such as fruits, vegetables, lean proteins, and whole grains. Watch your portions and increase your overall “Manage your calorie intake,'' say experts.

While it's important to reduce your overall calorie intake, include healthy fat sources such as avocados, nuts, and olive oil in your diet. These fats make you feel full and support your overall health.

At the same time, pay attention to your hunger and fullness cues and practice the art of mindful eating. Avoid emotional eating and eat slowly, savoring each bite to avoid overeating.

4. Stay hydrated

Drinking enough water is essential for your overall health and will support your weight loss efforts. Water controls your appetite, aids digestion, and prevents you from consuming too many calories. Aim to drink at least eight glasses (64 ounces) of water per day to stay well hydrated.

Also Read: Lizard Pose or Uttaan Prishtasana: Effective Yoga Pose to Improve Hip Flexibility

5. Limit processed foods and sugar

Processed foods and added sugars can lead to excess calorie intake. Focus on nutritious whole foods and limit your intake of sugary snacks, sodas, and processed foods. Choose healthier alternatives like fruits, nuts, and yogurt.

6. Stress management

Chronic stress can lead to weight gain, especially around the abdomen and buttocks. When you incorporate stress-reducing activities into your daily routine, such as yoga, meditation, and deep breathing exercises, you'll notice changes throughout your body over time.

7. Be consistent and patient

Sustainable change takes time. Be patient and stay consistent with your exercise and eating habits. Celebrate the small victories along the way and focus on your overall well-being, not just your aesthetic goals.