How To Lose Hip Fat: 9 Tips for Doing It Safely

If you’re looking for a way to lose hip fat, then nine tips can help!

Hip fat is one of the last things people want to lose. But this type of body fat has been linked with diabetes and heart disease, so it’s time to take action.

We’ll talk about how you can reduce your risk by getting rid of your excess hips quickly and safely!


Start with squats. They’re the number one way to lose hip fat fast. Research has shown that people who do an entire squat exercise for 45 minutes can burn up to 20% more body fat than those who don’t. If you have trouble doing a full squat, start with half-squats and work your way up from there!

Cardio Exercises

Another great tip is cardio exercises like running or biking for at least 30 minutes every day of the week except on rest days if possible.

These activities will help you get rid of all that excess hips by burning off calories around your waistline too! It’s an easy way to lose hip fat.

Try Reverse Hyperextensions: how to lose hip fat

If you’re looking for a way to lose hip fat fast, try reverse hyperextension!

They are an exercise that targets your lower back and hips simultaneously, so it’s easy to burn off excess body fats around the area in no time flat!

It doesn’t require any weights either, which is always nice if you don’t want to lug anything heavy around you while trying to get rid of your hips.

Just make sure not to overdo it, or else they can cause injuries like hernias; according to fitness pros though even one stretch every day would be great for losing weight in this area.

Try the Treadmill Desk

Try the Treadmill Desk

Another great way to get rid of hips is using a treadmill desk! These desks allow you to walk while working, which can help burn more calories over time and give our lower back muscles that much needed workout every day.

This exercise is perfect for someone who wants to lose hip fat fast but doesn’t have any free weights or machines at their disposal either!

It’s a fun way to stay active throughout your workday without getting bored in doing so. Plus, it works out both your legs and arms with all the typing you’ll be doing too!

If nothing else, though, even just standing instead of sitting at your desk can burn more calories than you think, so try doing that for starters.

Eat Lean Meat and Fish

Another great way to reduce hip fat is by eating lean meat and fish regularly!

These foods help give our bodies the protein we need, which breaks down into amino acids to build muscles, repair tissues and make enzymes.

Protein has been found in studies from top universities worldwide to be a powerful nutrient for losing body weight too!

Try including fresh seafood like salmon or tuna and chicken breast regularly for best results with this diet tip.

However, cutting out all red meats would be recommended if possible since they’re often high in fat.

Lift weights

You can’t reduce your hips immediately, but you can still make a difference by building muscle and burning calories throughout the day.

Lift weights

It’s best to work out at least three times per week for 30 minutes or more each time.

Keep in mind that if fat is not replaced with muscle, then this exercise will be ineffective!

Eat right

Be sure to include protein as one of your daily meals because it helps decrease hip circumference when paired with regular exercise for six months (Journal of Obesity).

In addition, avoid processed foods linked to an increased risk for obesity and heart disease by scientists from Harvard Medical School (The Lancet).

Opting for healthier alternatives such as fruits, veggies, whole grains, and lean meats will help you with your fat loss goals.

Go for a walk!

Not only does walking improve health overall, but it can also be very effective for losing hip fat (American Journal of Epidemiology).

Walking at least 30 minutes per day is best to reduce the circumference of your hips by as much as one inch after six months.

Keep in mind that any exercise is better than none when it comes down to improving fitness levels which contribute towards weight loss. If walking isn’t possible, then try cycling or swimming instead.

Drink Plenty of Water

Drink Plenty of Water

Last but not least, make sure you drink plenty of water throughout the day!

This will help your body metabolize stored fats naturally with no effort on our part whatsoever. Plus, it keeps us hydrated and healthy too!

Try to drink around half a gallon or more days if possible for best results here.

You can even try adding some cucumbers or lemon slices into your pitcher at home to give it that extra kick as well!

It won’t taste bad either, so don’t worry about that.


That’s all there is to losing hip fat fast!

These are just nine easy tips anyone can follow to get rid of that last bit of fat still hanging on our hips after all the hard work you’ve already done.

It’s simple and easy enough for anyone who wants to give it a try, but remember not to go overboard with any exercise or diets here either since they can cause injuries like hernias if overused!

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