Lose Weight Of Thighs And Hips

This article was co-authored by Monica Morris. Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.

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Losing fat around your hips is totally possible with healthy lifestyle changes. No fad diets or excessive workout routines required! This article will walk you through what you need to know to get started achieving your goal, like how to choose healthy foods and portion sizes and which exercises will be the most beneficial. By making lifestyle changes that work for you and are sustainable, you can start to see results that will stick.

Outer Thigh Fat

This article was co-authored by Monica Morris. Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques. This article has been viewed 2, 697, 637 times.

Although it’s not possible to target weight loss in one specific area, you can lose hip fat by following a diet specifically tailored for fat reduction and doing exercises aimed at toning the hips. Start by reducing your caloric intake by about 500 calories a day to encourage your body to burn stored fat for energy. Be sure to eat appropriate portion sizes and avoid sugary foods, unhealthy fats, and excessive snacking. You can complement your diet by doing high-intensity cardio training 4-5 days per week, such as running, weighted squats, lunges, and hip raises. If you want to learn more from our Personal Trainer co-author, like what foods work best for a low-calorie diet, keep reading the article!Women's Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us?

There are a ton of ways to sculpt and tone the lower body, but if your goal is to lose excess thigh fat and achieve long, lean legs, you’ve come to the right place. Not only can strong legs boost your confidence, but they’re actually so important for your body’s form and function.

How To Lose Thigh Fat: 14 Expert Backed Tips To Tone Up

“Having strong, toned legs helps to improve balance and can boost and maximize your athletic performance, ” says Sarah Pelc Graca, CPT, a certified personal trainer, weight loss coach, and founder of Strong with Sarah. “Strong legs help you burn more calories (as muscle tissue burns more calories than fat), and promote mobility and stability while protecting your joints, ” she explains. They also provide you the endurance to efficiently complete everyday tasks like dancing with friends, picking up your kids, and carrying groceries.

In general, losing fat comes down to creating a calorie deficit for weight loss, says personal trainer Ben Lauder-Dykes, CPT, an instructor at Fhitting Room in New York City as well as a running and nutrition coach. As you start to lose fat, you can then begin to shape and strengthen your body and build muscle in a particular area, including your thighs, he explains.

Just note you cannot spot-target one specific area of your body to lose fat. “You can reduce your overall body fat by eating healthy and exercising, but your body does not know where it is burning fat, ” says Lisa Moskovitz, RD, the CEO of NY Nutrition Group.

How To Lose Weight In Thighs And Hips Effectively

However, if you shift your body composition overall, you can potentially lose fat in your thighs and legs too. The key is to be consistent and progressive with your training and cultivate sustainable, nutritious eating habits, says Susane Pata, CPT, a spin and certified group fitness instructor.

That said, you may not see immediate results. “When you lose fat, everyone is different in where they start to lose it, ” says personal trainer and nutrition coach Kelly Cosentino, CPT. Stay committed to the process, and eventually, you will start to see the desired changes.

Meet the experts: Sarah Pelc Graca, CPT, is a certified personal trainer, weight loss coach, and founder of Strong with Sarah. Lisa Moskovitz, RD, is the CEO of NY Nutrition Group. Susane Pata, CPT, is a spin and certified group fitness instructor who has worked in the industry for 20+ years. Ben Lauder-Dykes, CPT, is an instructor at Fhitting Room in New York City as well as a running and nutrition coach. Kelly Cosentino, CPT, is a personal trainer who specializes in fat loss and muscle gain. Albert Matheny, RD, CSCS, is the co-founder of SoHo Strength Lab, Promix Nutrition, and ARENA. Virginia Weaver, MD, is a bariatric surgeon and weight management specialist at Methodist Le Bonheur Healthcare in Cordova, Tennessee.

How To Lose Inner Thigh Fat: Can You Reduce It With Exercise?

To keep it simple, thigh fat is the excess skin and weight you hold in your thighs. Everyone has fat on their body, but women tend to have more than men, says Moskovitz.

However, lipedema is a common condition, almost exclusively in women, that causes abnormal accumulation of fat deposits in the legs, most often in the thighs, butt, and calves, says Virginia Weaver, MD, a bariatric surgeon and weight management specialist at Methodist Le Bonheur Healthcare in Cordova, Tennessee. It can be painful and often presents as a heavy feeling in your legs or bumps inside the fat that feel like there’s something under your skin, per the Cleveland Clinic. People often confuse lipedema with obesity or lymphedema (swollen tissue caused by a lymphatic blockage), but it’s an entirely different condition that makes losing weight in your thighs extremely difficult, she explains.

Cellulite also often accompanies thigh fat and is a skin condition that appears lumpy, dimpled, or rippled. It’s caused by tension between an accumulation of bulging fat cells and the fibrous bands that connect the skin’s surface to the underlying muscle. Weight gain may exacerbate the appearance of cellulite, but hormones, specifically estrogen, also play a role in the development.

Lower Body Blast: 5 Moves For Your Butt, Hips And Thighs

First things first, it’s a good idea to pack every meal with fiber and protein to boost weight loss, since both nutrients help keep you fuller on fewer calories. Protein, in particular, is essential for building lean muscle. Moskovitz suggests aiming for a total of 25 to 35 grams of fiber and 75 to 100 grams of protein per day from veggies, fruits, whole grains, and lean meats.

Cutting back on carbs can also be helpful because when your body transforms carbs into glycogen, they're stored along with water in your liver and muscle. That means the more carbs you eat, the more water your body stores. “That’s why a lot of people find they lose a few pounds immediately on a low-carb diet, ” says Moskovitz. “A lot of that is water weight.”

She suggests getting a minimum of 75 to 100 grams of carbs per day, although some people might need quite a bit more depending on their height, weight, and activity level.

What Is The Best Way To Burn Fat On My Inner Thighs And Butt?

Just don’t skip whole grains altogether since they're an excellent source of that filling, heart-healthy fiber as well as folate, iron, magnesium, antioxidants, and phytonutrients. If you’re not sure of your carb sweet spot, check with a nutritionist.

Another pro tip? Cut back on the cocktails. Whether you go for light beer or a mixed drink, they can easily add up to at least 100 to 110 calories per beverage, according to the U.S. National Library of Medicine.

Not to mention, the foods you choose to eat while under the influence aren’t usually optimal either. In fact, moderate drinkers were 24 percent more likely to order something savory like salty fries after drinking, per a study from the journal

Belly, Hips, Thighs: Where Your Body Fat Is Matters

And it’s not just the quality of food that affects your weight but the quantity you’re taking in, especially if you didn’t start off the evening with a hearty meal.

Additionally, watch your salt intake. Salt makes your body retain excess water which causes bloat that can affect your whole body, hips and thighs included. “Water follows salt, so the more you eat, the more water gets stored instead of being filtered out by your kidneys, ” says Moskovitz. “By cutting back, you’ll notice almost an immediate change in how you feel and how your clothes fit.”

Most people need 1, 500 milligrams of sodium per day (the upper limit is 2, 300 milligrams), per the American Heart Association's (AHA) recommendations—but many people are getting way more than that. Cut back by limiting processed foods like sauces, canned veggies, and soups, which are often loaded with sodium.

These 5 Exercises Will Tone Your Thighs In A Month!

On the flip side, add more electrolytes to your diet. You’ve likely seen them in sports drinks, but electrolytes like calcium, magnesium, and potassium are plentiful in many healthy foods that might already be in your diet. All of them—and potassium, in particular—compete with salt. “The more [electrolytes] that you have, the less salt your body will retain, ” says Moskovitz. “It helps keep