{"id":56876,"date":"2023-11-10T16:51:51","date_gmt":"2023-11-10T16:51:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56876"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-lose-hip-fat","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/","title":{"rendered":"How To Lose Hip Fat and Keep It Off for Good"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#How_to_Lose_Hip_Fat_Forever\" >How to Lose Hip Fat, Forever<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Exercise\" >Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Resistance_Training\" >Resistance Training<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Hip_Bridges\" >Hip Bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Step-ups\" >Step-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Side_Leg_Raises\" >Side Leg Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Cardio\" >Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Diet\" >Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Cut_Back_on_Added_Sugars\" >Cut Back on Added Sugars<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Increase_Protein_Intake\" >Increase Protein Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Consume_Healthy_Fats\" >Consume Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Hydrate\" >Hydrate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Other_Lifestyle_Changes\" >Other Lifestyle Changes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#What_Causes_Fat_on_the_Hips\" >What Causes Fat on the Hips?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Genetics\" >Genetics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Hormones\" >Hormones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Lifestyle_Habits\" >Lifestyle Habits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Is_Hip_Fat_Stubborn\" >Is Hip Fat Stubborn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Why_Is_Hip_Fat_So_Hard_to_Lose\" >Why Is Hip Fat So Hard to Lose?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#How_Long_Does_It_Take_to_Lose_Hip_Fat\" >How Long Does It Take to Lose Hip Fat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Body_Composition\" >Body Composition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Diet_Quality_and_Calorie_Intake\" >Diet Quality and Calorie Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Sleep_Quality\" >Sleep Quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Stress_Levels\" >Stress Levels<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Does_walking_reduce_hip_fat\" >Does walking reduce hip fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#How_do_I_get_rid_of_wide_hips\" >How do I get rid of wide hips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Can_I_get_rid_of_hip_dips\" >Can I get rid of hip dips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Is_hip_fat_normal\" >Is hip fat normal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#Can_drinking_water_reduce_hip_fat\" >Can drinking water reduce hip fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You may think that having fat in one specific area of your body, such as on the hips, is a result of some dietary misstep or lack of exercise, but the truth is, that&#8217;s not always the case.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_hip_fat&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_hip_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In reality, genetics can play a significant role in where your body stores fat. Some people may find that they accumulate fat more around their midsection, while others may notice it more on their hips and thighs. Even your hormones can influence this distribution (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8228180\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if your problem area happens to be your hips, you might be wondering how you can lose that hip fat and keep it off for good.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there&#8217;s no way to spot-reduce fat from specific areas, there are many ways of improving your body composition, reducing overall body fat, and ultimately slimming down those hips. Here&#8217;s what you need to know.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Lose_Hip_Fat_Forever\"><\/span><b>How to Lose Hip Fat, Forever<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A common challenge people face is losing weight for a while, and then gaining it all back. You can blame this on a <a href=\"https:\/\/betterme.world\/articles\/lack-of-motivation\/\">lack of motivation<\/a>, busy life events, or a return to old habits, but when it comes down to it, most methods that claim to reduce hip fat in 10 days, or any other short timeframe, are simply not sustainable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might see results in the short term, but this is generally at a cost to your overall health. These methods often involve quick fixes such as fad diets or extreme exercise routines that aren&#8217;t maintainable for the long haul. In addition, they can be detrimental to your mental and emotional well-being.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_hip_fat\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">So instead, here are some surefire ways of losing hip fat for men and women that are backed by science and can help you keep it off for good.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise\"><\/span><b>Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This sounds like a no-brainer, but you would be surprised how many people don&#8217;t exercise to lose hip fat and look for other shortcuts. The key to success is not just exercising but moving in a way that is suitable for your current physical capacity. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6736437\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resistance_Training\"><\/span><b>Resistance Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Resistance training, such as <a href=\"https:\/\/betterme.world\/articles\/calories-burned-weight-lifting\/\">weight lifting<\/a> or body-weight exercises, helps build muscle and increase your metabolism. As you gain more muscle mass, the more calories you will burn throughout the day, including while you are at rest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This is a win-win situation as it can means less fat on your hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the best exercises for losing hip fat that can be performed with or without weights:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Squats are a great exercise for losing hip fat. They work your entire lower body, including the hips, buttocks, and legs.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms out straight so they are parallel to the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back and bend your knees, lowering your body to a depth you\u2019re confident with<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest upright and your knees tracking over your midfoot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your legs to return to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats can be modified to increase intensity, such as by holding dumbbells or a barbell<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to keep your spine neutral during the exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that you can engage your core throughout the movement<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_hip_fat\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/10.jpg\" alt=\"how to lose hip fat\" \/>\u00a0<\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Bridges\"><\/span><b>Hip Bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Hip bridges target the muscles in your hips, glutes, and lower back.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your knees bent, feet flat on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms by your sides and palms flat on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the floor while maintaining a straight line from shoulders to knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back to the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control the movement and don&#8217;t allow your hips to drop<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a resistance band or hold a weight on your hips for added intensity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to engage your core throughout the movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your gaze straight up to ensure you maintain good alignment<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><b>Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lunges are another highly effective exercise for working the hip muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet hip-width apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a large step forward with one foot, then lower your knee\u00a0 toward the ground,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Both legs should bend to form right angles at the knees &#8211; your front knee should be directly above your ankle and your other knee should be just above the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your upper body straight and look straight ahead<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to come back up to the standing position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other leg and continue to alternate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase the challenge, hold dumbbells at your sides<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step-ups\"><\/span><b>Step-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Step-ups are among the <a href=\"https:\/\/betterme.world\/articles\/hip-flexor-exercises\/\">hip flexor exercises<\/a> that specifically target the hips and thighs.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a sturdy step or bench that&#8217;s roughly knee height<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step up with one foot onto the step, then press down through your heel to lift your entire body up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step down with the same foot, then repeat with the other foot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain good posture throughout the exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase the intensity, hold dumbbells in both hands<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Side_Leg_Raises\"><\/span><b>Side Leg Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Side leg raises help shape the hips and thighs while also strengthening the core.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight to one leg, then lift the other leg out to the side as high as comfortably possible<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your leg back down, then repeat on the other side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your upper body stable and avoid tilting to the side as you lift your leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase the challenge, add ankle weights or use a resistance band around your ankles<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/hip-strengthening-exercises-for-runners\/\"><i>7 Hip-Strengthening Exercises for Runners to Improve Flexibility and Correct Imbalances<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardio\"><\/span><b>Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardiovascular exercises such as running and cycling can be effective for reducing overall body fat, which includes that on the hips. Running burns a significant amount of calories and plays a crucial role in reducing body fat percentage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find out more about building a running habit for weight loss in our article about hip-strengthening exercises for runners.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diet\"><\/span><b>Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As the saying goes, you can&#8217;t out-exercise a bad diet. And while spot-reducing fat is not possible, you can still make dietary changes that will help reduce overall body fat and therefore, hip fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cut_Back_on_Added_Sugars\"><\/span><b>Cut Back on Added Sugars<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sugary drinks and foods can quickly add up calories with little or no nutritional value. You should aim to limit your intake of added sugars and opt for <a href=\"https:\/\/betterme.world\/articles\/natural-sweeteners\/\">natural sweeteners<\/a> or whole fruits instead (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_Protein_Intake\"><\/span><b>Increase Protein Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is essential for building and maintaining muscle mass, which can help boost your metabolism and help with fat loss. Include protein-rich foods throughout your day, including lean meats, fish, eggs, tofu, and legumes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consume_Healthy_Fats\"><\/span><b>Consume Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Contrary to popular belief, fats are an important part of a balanced diet and they can actually help with weight loss. You should focus on incorporating healthy fats such as avocados, olive oil, nuts, and seeds into your meals for added satiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hydrate\"><\/span><b>Hydrate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Drinking enough water is essential for overall health and can also help with weight loss. Sometimes, our bodies may mistake thirst for hunger, which leads to overeating. Keep hydrated throughout the day by sipping on water or occasionally, low-calorie beverages (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4901052\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_hip_fat\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/9-1.jpg\" alt=\"how to lose hip fat\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Lifestyle_Changes\"><\/span><b>Other Lifestyle Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To ensure exercise and diet really stick and be effective in the long term, you must create the right environment. A supportive environment that encourages healthy habits can make all the difference.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some lifestyle changes that can help you stay consistent include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improving sleeping hygiene <\/b><span style=\"font-weight: 400;\">&#8211; aim for 7-9 hours of quality sleep every night<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reducing stress levels<\/b><span style=\"font-weight: 400;\"> &#8211; try incorporating relaxation techniques such as deep breathing or meditation into your daily routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Surrounding yourself with like-minded individuals who also prioritize their health and fitness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creating a realistic and sustainable plan that suits your lifestyle and allows for flexibility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focusing on progress, not perfection, and celebrating small victories along the way<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Fat_on_the_Hips\"><\/span><b>What Causes Fat on the Hips?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fat on the hips may be caused by one, or a combination of factors, such as genetics, hormones, or lifestyle habits.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Genetics\"><\/span><b>Genetics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your DNA can play a significant role in the distribution of body fat. Researchers believe that genes influence the number and size of fat cells in different areas of the body, including the hips (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8228180\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). So if you have a family history of wider hips or larger thighs, it&#8217;s likely you may also struggle with excess hip fat.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hormones\"><\/span><b>Hormones<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your hormones can also impact where your body stores fat. During puberty, women tend to gain weight around their hips and thighs. This is a natural process and the fat is necessary for proper reproductive function.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, hormonal imbalances, such as those that are caused by polycystic ovary syndrome (PCOS), can result in excess fat storage in the hips and thighs. This is because increased insulin levels are common in PCOS, which can promote fat storage in these areas (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2861983\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lifestyle_Habits\"><\/span><b>Lifestyle Habits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifestyle habits also play a significant role in the accumulation of hip fat. Why? Well, a diet that is high in processed foods, refined sugars, and unhealthy fats can cause weight gain and fat storage around the hips.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, a sedentary lifestyle with little physical activity can contribute to excess hip fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s not all, though. A lack of sleep, high stress levels, and certain medications can also affect hormones and metabolism, which makes it easier to gain weight and store fat on the hips (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8998286\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even seemingly unrelated factors, including smoking or drinking alcohol, can contribute to excess hip fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2572371\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, smoking can increase cortisol levels (the stress hormone) and lead to fat storage in the abdominal area, including the hips, while excessive alcohol consumption increases calorie intake and hinders fat loss efforts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4401671\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_hip_fat\">Start using our app <\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Hip_Fat_Stubborn\"><\/span><b>Is Hip Fat Stubborn?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, hip fat is stubborn. Stubborn fat is a term that is used to describe fat that is challenging to lose, even with diet and exercise. This type of fat generally has a higher concentration of alpha-receptors, which slow down the fat-burning process (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK539830\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These receptors are more abundant in areas such as the hips, thighs, and lower abdomen (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK539830\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), which makes it harder to lose fat from these areas. That is why you may notice that even when you&#8217;re losing weight overall, your hip fat seems to stick around.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trying to lose hip fat fast may be quite frustrating, but unfortunately, there&#8217;s no magic solution. This doesn&#8217;t mean that it&#8217;s completely impossible, but it may take a bit more time and effort to see results.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Hip_Fat_So_Hard_to_Lose\"><\/span><b>Why Is Hip Fat So Hard to Lose?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip fat requires more effort to lose because it is made up of stubborn fat cells. These cells are more resistant to traditional weight loss methods and may require a combination of approaches before you see results <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK539830\/\"><span style=\"font-weight: 400;\">(3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, spot-reducing fat from specific areas is not possible. When you lose weight, your body decides which fat stores to use for energy based on genetics and other factors. This means that even if you are doing targeted exercises for your hips, it may take some time for the fat in that area to be utilized.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_Lose_Hip_Fat\"><\/span><b>How Long Does It Take to Lose Hip Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re consistently exercising and maintaining a calorie deficit, you may lose hip fat in a few weeks to a few months. However, the actual time is dependent on your body composition and other lifestyle factors including diet, sleep quality, and stress levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s look at this in more detail.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Composition\"><\/span><b>Body Composition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your body composition, including your overall weight and body fat percentage, can influence how long it takes you to lose hip fat. If you have a higher body fat percentage, you may see results quicker than someone with a lower percentage.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_hip_fat\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7-1.jpg\" alt=\"how to lose hip fat\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diet_Quality_and_Calorie_Intake\"><\/span><b>Diet Quality and Calorie Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When trying to lose hip fat without exercise, diet is crucial. A calorie deficit, which means you&#8217;re burning more calories than you consume, is essential for weight loss. However, it&#8217;s also important to focus on the quality of your diet rather than just cutting calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating a balanced diet with whole foods, plenty of protein, and healthy fats can help reduce overall body fat and ultimately slim down the hips.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sleep_Quality\"><\/span><b>Sleep Quality<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To lose hip fat fast, you must prioritize quality sleep. Poor sleep habits can lead to hormonal imbalances, increased appetite, and cravings for unhealthy foods. However, improved sleep can lead to greater weight loss outcomes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7914147\/#:~:text=The%20available%20evidence%20is%20mixed,between%20sleep%20and%20weight%20loss.\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stress_Levels\"><\/span><b>Stress Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High levels of stress hormone (cortisol) can promote fat storage in the hips and other areas of the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5958156\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Practicing stress-reducing activities such as yoga or meditation or simply taking breaks throughout the day can help <a href=\"https:\/\/betterme.world\/articles\/foods-that-lower-cortisol\/\">lower cortisol<\/a> levels and improve your weight loss efforts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find out more about targeting the hips in our <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-hips\/\">chair yoga for hips<\/a> relaxation guide.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/rowing-calories-burned\/\"><i>Rowing Calories Burned: Does This Exercise Help With Fat Loss<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_walking_reduce_hip_fat\"><\/span><strong>Does walking reduce hip fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, walking can help reduce hip fat as it is a form of cardio exercise that burns calories and promotes fat loss. However, in order to see significant results, it&#8217;s also important to focus on diet and other lifestyle factors.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_get_rid_of_wide_hips\"><\/span><strong>How do I get rid of wide hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Wide hips are actually a natural body shape that is caused by the shape of the pelvic bones and the distribution of fat in that area.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you can&#8217;t change the shape of your bones, you can reduce excess fat by adopting a healthy diet and taking regular exercise. Incorporating strength training to tone the muscles around your hips can also help to create a more balanced look.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_get_rid_of_hip_dips\"><\/span><strong>Can I get rid of hip dips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Hip dips are a natural indentation on the outer sides of the hips and they are not something to get rid of. Embracing and loving your body as it is should always be the goal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you&#8217;re looking to minimize their appearance, exercises such as side lunges and hip thrusts can help strengthen and tone the muscles around the hips.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_hip_fat_normal\"><\/span><strong>Is hip fat normal?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, hip fat is normal and essential for many bodily functions. However, excess hip fat can increase the risk of certain health issues, including heart disease and diabetes.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_drinking_water_reduce_hip_fat\"><\/span><strong>Can drinking water reduce hip fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, drinking water will not directly reduce hip fat. However, remaining hydrated can help with weight loss by promoting feelings of fullness and helping digestion. By losing weight overall, you should ultimately see a reduction in hip fat.<\/span><\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing hip fat may be challenging, but it is possible through a combination of healthy habits and a little patience. You should remember to focus on overall body composition rather than spot-reducing specific areas and prioritize factors such as diet, sleep, and stress management to achieve weight loss that is both successful and sustainable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you don\u2019t see quick changes, you shouldn\u2019t get discouraged &#8211; keep up with your healthy habits and you&#8217;ll ultimately see that hip fat melt away.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_hip_fat&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_hip_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You may think that having fat in one specific area of your body, such as on the hips, is a result of some dietary misstep or lack of exercise, but the truth is, that&#8217;s not always the case. In reality, genetics can play a significant role in where your body stores fat. Some people may [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":56881,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[117,210],"class_list":["post-56876","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Lose Hip Fat and Keep It Off for Good - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering \u2605 HOW TO LOSE HIP FAT \u27a4 and keep it off for good? Learn more about the challenges of losing hip fat and tips for success in this guide.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Lose Hip Fat and Keep It Off for Good\" \/>\n<meta property=\"og:description\" content=\"Are you wondering \u2605 HOW TO LOSE HIP FAT \u27a4 and keep it off for good? Learn more about the challenges of losing hip fat and tips for success in this guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_516937237-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/478e18cced1e423f9cc3ca7bc6b4b336\"},\"headline\":\"How To Lose Hip Fat and Keep It Off for Good\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/\"},\"wordCount\":2408,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-lose-hip-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_516937237-scaled.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You may think that having fat in one specific area of your body, such as on the hips, is a result of some dietary misstep or lack of exercise, but the truth is, that's not always the case.<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_lose_hip_fat\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In reality, genetics can play a significant role in where your body stores fat. 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Some people may find that they accumulate fat more around their midsection, while others may notice it more on their hips and thighs. Even your hormones can influence this distribution (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8228180\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So if your problem area happens to be your hips, you might be wondering how you can lose that hip fat and keep it off for good.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While there's no way to spot-reduce fat from specific areas, there are many ways of improving your body composition, reducing overall body fat, and ultimately slimming down those hips. 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