How to lose fat on hips for man

A well-toned body is not only important to get the right looks but also to be physically fit. Excess fat on the hips can make a man look feminine and can even indicate a number of health risks.

Hips are one of the most common places of fat storage and if you are overweight there is maximum chance that you will have layers of fat on your hips, thighs and stomach area.

The problem with the hip fat is that they are not very easy to lose and you actually need to take all the right measures in order to get rid of this extra fat that is sure to spoil your looks as well as your health. This article will provide men with the best ways to lose the fat on the hips.

When you are trying to lose excess fat from the hip area, you have to keep in mind, unless you are opting for a medical process for fat reduction there is nothing called spot reduction when it comes to losing weight naturally.

So, to get toned hips, it is important to lose weight overall. This article will provide you with a diet plan that will help you to lose the excess weight along with some exercises and yoga poses that will help to tone the hip muscles quickly, giving you maximum benefits. Read on,

The right diet for losing hip fat

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When it comes to a fat loss diet the basic key is always the same, you have to plan your diet in a way so that there is a calorie deficit. You should be eating less-calorie than what you are burning each day.

A calorie deficit diet can easily boost the natural fat loss process giving you quick toning effects. So, when you are trying to lose fat from the hips, take note of the following things,

Eat more fiber

When you are planning a diet that is high in nutrition and filling but is low in calorie, including more of vegetables and foods that are high in fiber content is the intelligent choice. Fibers help in filling the stomach without adding much calorie to the body.

Moreover, fibers help in removing the bad cholesterol from the body, which can be very helpful to boost the natural metabolism of the body, helping you in losing weight quickly.

So, include varied green and leafy vegetables in your diet along with whole grain foods that are rich in dietary fibers and nutrients.

Watch out the amount of fat you consume

Keeping your diet low in fat is the basic way to get a diet that is less in calorie. However, keep in mind every fat is not bad for you. Omega 3 fatty acids are good for your body and they might even boost the burning of fat in the muscles during exercising.

So, discard the bad fats from your diet and include more of good fats. When you are trying to lose fat, stay away from red meat, cheese, butter and cream.

Include more lean meat and fishes in your daily diet. Also replace your regular cooking oil for olive oil and avoid deep fried foods.

Keep your carb consumption low

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Carbohydrate is readily stored in the body and when you are trying to lose weight you have to be cautious about your total daily consumption of carbohydrate too.

You need not to stop the consumption of carbohydrate all together but make sure that you are not taking more of it. Opt for a healthy balanced diet with less carbs.

Limit your sugar and junk food intake

Sugar and junk foods are the other common sources of calorie to the body. So, when you are trying to lose weight it is best to stay away from sugars as well as junk foods.

Sweets, ice creams, pastries and even the diet colas should be out of your food list at least for the time being. Also do not devour on junk and fast foods that always come laced with high fat for making them tasty.

While the right eating is important to lose weight, eating it the right way is also vital in order to minimize the fat storage in the body and to boost the natural metabolism rate. Here is a list of the changes that you should make to your eating habits to get the best weight loss benefits,

  • Instead of 3 big meals in a day opt for 4-5 short meals. The short meals will keep you filled always reducing hunger and as you will not get much hungry hence you will not eat more than you need.
  • Take your breakfast within 1 hour of waking up in the morning and your lunch within 4 hours of your breakfast. This will keep the body metabolism at peak and will also reduce sudden hunger pangs that often serve as the reason for junk eating.

How to lose weight at your hips

  • Never take your dinner past 8pm in the evening and make sure that your dinner is always light. Also avoid having a heavy meal after 5 pm in the evening.
  • Do never jump to the bed right after having your dinner. There should be a gap of 3 hours at least between your dinner and bedtime.
  • Drink adequate water at frequent intervals and get sufficient rest in order to let your body work at its best, which can be naturally helpful for weight loss and a better health.

Exercises for losing hip fat for men

When you are trying to lose hip fat, exercising regularly is a must. Diet can be very helpful to lose the excess fat, and by combining it with proper and sufficient dose of exercises you can get quick and effective results.

Here are some exercises that you should perform in order to get the best toning effect in the hips area.

Cardiovascular exercises

Cardio exercises are a must for fat loss. These exercises boost blood circulation in the body and they work as the key to burn out the excess fat. Cardio vascular exercises are easy to perform and you really need not to get a gym membership to do cardio.

Running, jogging, skipping the rope, cycling, climbing the stairs, playing with your dog, anything can work as a good cardiovascular exercise for your body as long as it makes your blood rush through your veins.

You can also join any active sports like swimming, badminton, table tennis, volleyball, soccer or others to get the benefits of a total cardiovascular workout that will help in losing the excess fat quickly.



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Squats are a great exercise to lose the hip fat. You can do simple squat, drop squat as well as squat with a barbell to get the best results of this exercise. If you are a beginner start with the simple regular squat and slowly introduce the variations into your daily exercise sessions to get the best results.

To do a normal squat, stand with your legs shoulder apart and then lower your hips bending your legs from the knees till your hip is parallel to the floor.

Hold this position for a count of 20, get back to the standing position and repeat. You need to do at least 5 sets of 12 reps to start with.

Walking lunges

Walking lunges

Walking lunges is the other exercise that is particularly helpful to tone the hip muscles. You can start doing the walking lunges with open hands and then add dumbbells in order to get better toning effects. To do lunges stand on the floor with your legs comfortably apart.

Now step forward with one leg while bending your other knee to reach the position as shown in the figure above. Once you reach this position stand up and place the other leg to the front now. You should complete at least 5 sets of 8 reps at the beginning.

Mountain climbers exercise

Mountain climbers exercise

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Mountain climbers’ exercise is a full body workout which offers great toning effects for the abdominal and hip muscles as well. To do this free hand exercise, lie flat on your stomach and then get into a press up position by placing your hands shoulder width apart and fully stretched.

At the starting position your body should be making an inclined straight line with the floor. Now lift your right foot and raise your knee, pressing your leg towards your chest.

Hold the position for a count of 10 and then return the leg to the starting position before starting with the other leg to complete one set. You should do 7 sets of 10 reps to start with.

Hip raise

Hip raise

Hip raise is another effective exercise for toning the hips and thigh muscles along with the abdomen. To do this exercise lie on your back with your hands by your sides and your legs half bent at the knees and strongly placed on the floor.

Now taking the body weight on your feet and shoulders push your hips up as shown in the figure.

Hold the maximum position for a count of 20 and then slowly get back to the starting position and repeat. 12 sets of 8 repetitions are suitable to start with. You can also do this exercise with dumbbells in your hands for better results.

Stationary exercise bike

Stationary exercise bike

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If you have access to a stationary exercise bike you should make the best use of it to lose the hip and thigh fats. Stationary bikes can be used in multiple ways for exercising the hip muscles. Always opt for a high intensity workout on the stationary bike followed by a low intensity one to get the best results.

Some tips to make your exercise effective

  • Always perform cardio exercises before starting with other exercise. Cardio increases the blood flow in the body and works as the best way of warming up which adds to the intensity of fat burning by the other exercises.
  • It is best to opt for an exercise regime that includes a number of variations. Performing the same exercises everyday will reduce their efficiency in burning fat and toning the muscles. So, perform different exercises on different days.
  • To lose fats at the hips, it is important that you perform at least 60 minutes of exercises daily for all the days of the week.
  • Apart from doing the exercises also make sure to increase your overall physical movement throughout the day to get the best weight loss benefits.

Yoga Asanas for losing hip fat

A number of yoga asanas can be very helpful for losing hip fat. Some of these yoga asanas include,

Naukasana or the boat pose

Naukasana or the boat pose

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Naukasana is very effective to tone up the hip muscles as it involves stretching of the muscles of the hips, thighs and abdomen. It is a simple yoga pose and can be performed by anyone.

While doing this pose your body will take the shape of a boat, make sure that your body is perfectly balanced when you reach the final pose.

Salabhasana or the locust pose

Salabhasana or the locust pose

Salabhasana involves bending your body to the back while balancing your weight on your stomach area. Locust pose can be effective for stretching and toning the hip muscles which can increase the fat burning in this area.

Dhanurasana or the bow pose

Dhanurasana or the bow pose

Best yoga poses for weight loss

To perform dhanurasana you need to lie on your stomach and then bend your legs backwards and upwards and hold the ankles of your feet with your hands by bending your upper body backwards.

At the final position only your naval region should be in complete touch with the floor and your body will take the bow shape.

Utthita Hastapadasana or the standing big toe pose

Utthita Hastapadasana or the standing big toe pose

This is a standing pose where you need to raise one of your legs to the front and then hold the big toe of that leg with your hand of that side, without bending the leg from the knee.

Hold the position for few moments, get back to the standing position and then repeat with the other leg and hand.


• What are some effective exercises to target fat on hips?

Squats, lunges, hip thrusts, and deadlifts are all effective exercises to target fat on hips.

• What types of diets should I follow to lose fat on hips?

A diet that emphasizes lean proteins, whole grains, fruits and vegetables, and healthy fats can be helpful in losing fat on hips.

• How much cardio should I be doing to lose fat on hips?

The amount of cardio you should be doing to lose fat on hips will depend on your overall fitness level and goals.

• What is the best way to measure progress when trying to lose fat on hips?

The best way to measure progress when trying to lose fat on hips is to use a tape measure to track changes in hip circumference.

• Are there any supplements I can take to help me lose fat on hips?

Yes, taking a multivitamin with essential fatty acids, such as fish oil, may help you lose fat on your hips.

• What are some tips for avoiding injury when exercising to lose fat on hips?

Always warm up before exercising and listen to your body – stop if you experience any pain or discomfort.

What causes hip fat?

Hormones and sugar are the most common reasons that are responsible for fat in your hips. While you are having a thick hip, it signals that your body does not handle insulin well which often leads to fatty acids deposit around the waist and hip.

• Does side-lying hip abduction exercise reduce hip fat?

Side-lying hip abduction is one of the most effective exercises to reduce hip fat. It helps to strengthen the gluteus medium muscle that not only minimizes the fat storage in your butt but also provides strength. It also increases the intensity of the ankles.

• Is the Lateral band walk exercise helpful for reducing hip fat?

Yes. This exercise increases the level of resistance. It strengthens and stabilizes knees and hips that also work on the gluteus muscle. It is an ideal exercise to warm-up your body before jumping, running, or other activities.

Is sleep related to buttock size?

Yes. Lack of adequate sleep negatively impacts metabolism and hormone levels in the body. It also increases food cravings that increase the risk of weight gain in the waist area. Break the cycle by setting a proper sleep routine. You can accompany a warm bath; have a cup of chamomile tea to have a more deep sleep.