Most women prior to menopause tend to store a lot of fat in their hips and thighs. The fat in this area is known to be one of the most stubborn to get rid of. How to lose hip fat is not a walk in the park but it is not impossible either. Our bodies store fat in the fat cells and this may prove difficult to target just one area because other areas may have more fat cells  [1]. The hip fat can be as a result of lifestyle, genetics, or hormones. Depending on the cause, there are various ways that you can lose the hip fat.

How to Lose Hip Fat through Diet

Changing your lifestyle in terms of diet is primary in case you really want to lose the extra fat on your hips. Our bodies are the result of what we feed them ad healthy lifestyle will mean a healthy body. Stop all the strict diet routines that starve you and require you to exercise more. This increases your craving and makes you hungrier. You may end up adding more weight than you had before the diet [2].

Food Journal

The way to change your diet from unhealthy to a healthy one is through knowing where you make mistakes in your dieting. A food journal helps you keep track of what you have eaten throughout the day [3]. Write your journal for a week then analyze it. Take out the junk foods that you can do without and foods that will undermine your efforts of reducing hip fat. Replace the junk foods with healthy snacks.

Oils

Vegetable, olive, and coconut oils are more recommended because their fatty acids are rapidly absorbed into the fat cells and are quickly coveted into energy. This means that there is not fat that will be stored in your hips and thighs. There are also handy when it comes to increasing the rate of metabolism and also reducing your cravings. Cut down on margarine, butter, ghee, and cheese because the fat is not entirely broken down [3].

Limit Your Calories Intake

Calculate the number of calories you use in a day taking into consideration your age, intensity of your daily activity, and your size. The subtract 500 to 1000 calories from the total. This will help you reduce hip fat in various ways. The reduced calories intake will trigger the hip fat to be converted into energy that your body uses a day. Cutting 500 to 1000 calorie a day will also help you lose weight generally as it helps you lose between one to two pounds each week [4].

Cut Carbs Increase Fiber and Protein

Carbs are known for their high content of calories. Cutting them down will reduce the calories intake reducing accumulation of stubborn fat. Proteins are known to be low in calories and they reduce craving keeping your stomach full for long. These helps you avoid the regular snacking that hike your calorie intake. Fibers are good at increasing the metabolic process thus all fat will be absorbed and converted into energy. How to lose hip fat will depend on how you eat.

How to Lose Hip Fat through Workout Routines

It can be frustrating and annoying to try out all the workouts in the book without any noticeable transformation. How to lose hip fat does not depend on the endless hours you spend in the gym but the sheer determination you put in your workout. Doing the right workout routines is the first step in losing hip fat.

Yoga

Apart from making you flexible and strengthen your muscles and joint, yoga is also a good fat burner. There are various poses that concentrate o the hip region that will help you lose hip fat. When you are a beginner you have to be trained by a professional to ensure that you do the stretches correctly and to avoid injuries. Some of the recommended asanas that will help you release the concentrated fat on your hips include Surya Namaskar, Setu Bandhasana, Utkatasana, and Veerabhadrasana. Check out Yoga Burn if you’ want to practice in the privacy of own home!

Cardio

Cardio is the answer to those women who want to know how to lose hip fat. It burns the fat of the entire body reducing some extra pounds but when you perform target cardio they can burn fat on the targeted areas more than in other places.

• Travelling Squat-Kick

This is one of the most effective workout routines that will trim the fat in your hips to give you the perfect physique. The routine focuses on your glutes, thighs, and quadriceps. This is a 10-minute intense routine [5]. Stand upright with your arms placed on your hips then swing your leg in an arc in front of your body. Assume a squatting position before bringing your foot back to the floor. Regain your stability and then repeat the routine. Alternate your legs to burn fat from both sides.

• Hip raise

These concentrate on the muscles around your hips and thighs. It tones your outer thighs and hips burning the excessive fat. Lie on the floor face up and with your feet flat on the floor bend your knees. Lift your hips and stretch your leg in front to be aligned with your body. Then hold for a count of one then move it towards your outer hips at 90 degrees and count. Repeat the movements 10 times the switch sides.

There are several cardio exercises that concentrate on the hip muscles and will help you get rid of hip fat.

Aerobic

They help you tone and as you lose the hip fat you will also need to tone so that you gain a flawless shape. Most of the aerobics can be done at home if you have enough space. One of the simple aerobic routines is stair climbing. You can also try brisk walking and cycling and you will achieve your targets in no time.

Nothing comes easy especially when you want to get rid of stubborn fat. You have to give it 100% when you want to achieve 100% at the end of the day. Pain is temporary and it will only motivate you to work harder so that the pain becomes worth it. How to lose hip fat is a series of actions put together to make the entire process work. Use all the recommendations that are right for you.

References:

[1]	J. Cruise, “Prevention,” 22 May 2015. [Online]. Available: http://www.prevention.com/fitness/strength-training/exercise-tips-slim-hips-and-thighs. [Accessed 19 12 2016].
[2]	J. Teta, “ME METABOLIC EFFECT,” 5 October 2013. [Online]. Available: https://www.metaboliceffect.com/how-to-lose-stubborn-fat-belly-butt-hips-thighs/. [Accessed 19 12 2016].
[3]	P. Banka, “DietBurrp,” 8 June 2016. [Online]. Available: http://www.dietburrp.com/how-to-lose-fat-from-hips-and-thighs/. [Accessed 19 12 2016].
[4]	“WikiHow,” [Online]. Available: http://www.wikihow.com/Lose-Hip-Fat. [Accessed 19 12 2016].
[5]	B. Stephes, “Fitness,” [Online]. Available: http://www.fitnessmagazine.com/workout/hip/fast-hips-workout/?page=4. [Accessed 19 12 2016].