Want to know how to get rid of hip fat? It’s an age-old question, and it turns out that the solution is a combination of things, including a healthy diet, the right supplements, and targeted exercises that burn fat and tone muscle. Rolls, love handles, saddlebags… whatever you call it, hip fat is an issue, and we have a plan of attack.

What is Hip Fat?

When it comes to body fat, you have both intra-abdominal fat and subcutaneous fat. The subcutaneous fat is what you see directly below the layers of skin. Subcutaneous fat includes fat that collects around your belly, hips, and love handles.

Intra-abdominal is called visceral fat, and it surrounds your organs and lies deep within your body. It’s not what you can see immediately under the surface.

It’s important to monitor both levels of fat, but especially the visceral fat as having too much visceral fat can bring on a host of health problems.

How Does Diet Contribute to Hip Fat?

If you’re taking in too many calories, then you’re going to put on too much body fat. How to get rid of hip fat? First, you need to get to a healthier caloric intake for your height, weight, and age.

Next, you’ll want to clean that diet up. That means sticking with natural foods and limiting pre-made, ultra-processed foods. Go organic if you can, as added chemicals and preservatives may also thwart weight-loss efforts. Get plenty of fiber and take (or consume) good probiotics for gut health.

How to Get Rid of Hip Fat Besides Diet and Exercises?

Other factors that can contribute to excess fat in the hips include a lack of sleep and high cortisol levels. Stress can cause you to have a more difficult time controlling cravings, and that can lead to weight gain.

Another culprit when it comes to putting on body fat is your hormones. Whether it’s menopause or low testosterone, it’s a good idea to get your hormones checked and balanced. Once you give your body all the tools it needs, you’re ready to get rid of the hip fat!

Why Use Exercise to Get Rid of Hip Fat?

Why do you want to throw exercise into the mix? Because you want faster results! Studies show that while dietary changes alone (caloric restriction) are effective at reducing fat around your middle, diet plus exercise is really the magic combination.

According to a 2019 study in the Netherlands, those who used diet alone when they studied how to get rid of hip fat lost about 6.1% body fat over a 16-week period, but the diet plus exercise group lost an average of 6.9% body fat. But that’s not all: the group that included exercise in their plan to get rid of hip fat lost significantly more subcutaneous fat.

Using Cardio to Boost Your Fat-Loss Results

Cardio—adding some aerobic activity to your exercise program—can boost your results tremendously. (Remember, you’ll also be burning off extra subcutaneous fat!) Try doing an extra 20 minutes of cardio 3 – 5 times a week in addition to your strength training for maximal results.

And for even faster progress, you can throw in some HIIT (high-intensity interval training) once or twice a week to amp up that calorie burn.

How to Get Rid of Hip Fat: 5 Exercises

1. Side Lunges

Start with your feet about hip-width apart. You can put your hands on your hips or bend them in front of you. Lift your right foot off the ground and take a giant step to your right. Once your foot is on the floor, squat down until your thigh is parallel with the ground. Push back up through your heels and return to standing as you bring your foot back to hip-width apart. Step out on the opposite side to complete the cycle. Do 10 reps for each side.

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2. Locust Pose

This yoga pose looks simple enough, but it’s not so easy! Lie face down on the ground with your arms alongside your body, hands by your hips. Squeeze your legs together and, keeping them straight, lift them as far off the ground as you can (it won’t be far). Hold this pose for a count of 10 and return to the start. Repeat 5 times.

3. Side Plank with Leg Lift

Start on your right side on the floor, legs on top of each other. Get up onto your right forearm (your arm should be lined up with your shoulder and forearm at a 90-degree angle from your body for balance). Place your left arm on your hip. Next, lift your hips off the ground until you are in a side plank position. Lift and lower your left (top) leg 10 times and then switch to the opposite side.

4. Wall Squats

No workout would be complete without some form of squat. A wall squat is a simple body-weight movement you can do anywhere. Start by standing with your feet about 12 inches away from a wall (depending on the length of your thighs), hip-width apart. Lean back until your back is against the wall, and then bend your knees, lowering your hips until your thighs are parallel with the ground with your knees directly over your ankles.

5. Burpees

These just might qualify as strength training and cardio at the same time! Begin by standing with your feet about hip-width apart and squat down. Lean forward and place your hands flat on the ground in front of you. Next, kick your legs out behind you to bring you into a plank form. From here, jump your feet forward to your hands in a squat position and then straighten up to standing again. Repeat 10 times.

Regardless of your approach, if you know how to diet and exercise, then you know how to get rid of hip fat. Body fat can’t be targeted (muscles can), so staying consistent with your diet, eating whole, natural foods, limiting preservatives and other chemicals, and getting plenty of sleep will help. Combine all of these tactics for the win against hip fat!

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