Weight Loss
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How to get rid of hip fat?


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I'm female, and I have these pockets of fat at my hip no matter what I eat, how much or little I eat, what exercise I do, and how much of it I do. I can't wear swimsuits or dresses. What can I do to get rid of it?

18 Replies (last)

Become a man.

OR, accept that you're female and you will have fat on your hips. You can tone you legs through squats/running/lunges/etc, but biologically we're destined to have fat on our hips.

OR become a body builder/figure model, and lower your body fat % down to something ridiculously miserable, like 15%. Caveat, you'll also lose your boobs in the process.

#2  
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Wouldn't make a difference I have a small chest anyway. How exactly do I lower my body fat % then?

You will not only lose your boobs, but probably you periods and chances of having children too.. 

women look better with curves - fact. 

(plus, having no fat on your hips is extremely uncomfortable, and since you can't target fat loss, the rest of you will look very unhealthy before your hips look as you want them too, thats just the way it goes)

This is a weird thread.  Without knowing the OP's stats (height, weight, body fat %, etc) and just what she perceives as too much "hip fat", I don't see how anyone can say how she might reduce her hip measurements, what the rest of her might then look like, or if it is possible to do it in a healthy manner.  Seems like one of these "more data required" situations.

I agree, John - to answer now would be answering in a vacuum.

I can say that you cannot spot reduce fat. If that's the only fat you have left on your body and it's causing you to forgo wearing swimsuits and dresses, I would say that mentality is a bigger problem than the fat on your hip.

Original Post by john_liu:

This is a weird thread.  Without knowing the OP's stats (height, weight, body fat %, etc) and just what she perceives as too much "hip fat", I don't see how anyone can say how she might reduce her hip measurements, what the rest of her might then look like, or if it is possible to do it in a healthy manner.  Seems like one of these "more data required" situations.

true, but it sounds more like she doesnt want any.. people are just pointing out it is normal and healthy for females to have hip fat. that said, i do agree more information would be useful and i guess i might have read it differently to how it was meant. 

But either way, healthy women have hip fat. Im at the lower end of the healthy range, and have fair bit of hip fat (and still did before reaching a healthy weight) just because im female. 

#7  
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Well yeah, I know you can't spot reduce, and I do about 30-60 minutes of cardio about 4-5 days a week, but I just can't seem to get rid of it.

 

By hip fat I mean there are bulges there that are pretty unsightly and cuts out a lot of clothes I'd like to wear. I know girls are supposed to have some hip fat, but this is probably more than usual.

What are your stats? Age, weight, height?

I can definately relate. My ass/thighs are huge. I basicly have my "womanly" curves and right below the hips is another giant bump.

#11  
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I'm 20, about 57kg, about 165cm.

#12  
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I know right? I wouldn't care if my hips were huge, if there wasn't this unsightly bump.

revamp your diet -- decrease carbs, increase fat and protein intake. 

do high intensity interval cardio (such as HIIT sprints), rather then steady state.  

incorporate more resistance and strength training (things like side lunges, split squats, and pile squats will do wonders to tone up the area) -- your legs contain the largest muscles in your body, working them regularly helps provides a huge metabolic boost. 

you can't spot reduce, and you can't choose where your body loses fat from, but you can decrease fat from all over and tighten up the muscles around your thighs to make then look leaner all over 

I have had what I would call saddlebags or hip fat most of my life. I started weight training almost 5 months ago and have trimmed my hips by 6" inches even though I have only lost 30 lbs! I am 5'8" and now 203....was 233. Even with weight loss more dramatic in the past my hips didn't change very much. I feel strong and healthy and I even have shapely biceps now. Cardio is good for heart health and some toning but a combination of cardio and weight training is infinitely better!  Good luck!

5' 5" and 125 lb at BMI 21 seems on the slim side of normal, to me.

It isn't clear to me if you actually have what other people would call a lot of "hip fat", or if your perceptions and expectations are too demanding?

Admittedly, I'm a man and therefore am not really acquainted with saddlebags.  If you said you had a beer gut then I could relate . . .

 

 

I don't know exactly what you mean, but if you mean the little bits of fat on the hips just above a waistband, that give a muffin top appearance even when naked - I suffer the same problem.  Aside from generally losing weight, there's not much you can do.  I find a pair of decent control tights do help when wearing dresses... but not a lot of help in the swimsuit department. 

Original Post by carmenxox:

incorporate more resistance and strength training (things like side lunges, split squats, and pile squats will do wonders to tone up the area)

you can't spot reduce, and you can't choose where your body loses fat from, but you can decrease fat from all over and tighten up the muscles around your thighs to make then look leaner all over 

Focus on your obliques - those annoying side muscles that attract fat. Side stretches and lunges will help. It's true you can't spot-reduce (as much as we all hope and pray) BUT women do tend to gain the fat on their hips first, so that's where we lose it first.

Original Post by blairduprez:
BUT women do tend to gain the fat on their hips first, so that's where we lose it first.

Oh if only that were true. More often, the first place we gain is the last place we lose. That's why women tend to have "trouble spots" - they are the areas of fat that are almost always there.

For overall fat loss, a deficit and heavy lifting is going to have more effect than stretching.

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