In a perfect world, you’d be able to pick and choose where you lose and gain weight.
So what exactly can you do to lose hip fat?
How to lose weight in your hips at the gym.
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Resistance train those glutes.
“Heavy resistance training in all three glute musclesyes, there are three,” Gentile says.
“Your gluteus maximus is the biggest muscle that makes up your booty.
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Exercises that target your glute are big lifts like glute bridges, donkey kicks, and deadlifts.”
“Think of any glute movement that hinges at the hips,” Gentile continues.
These two are on the sides of your bum, more so on the upper region.
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Basically, anything that moves your leg in a lateral position away from your body/midsection."
Forget spot training.
Replace cardio with HIIT.
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“It’s one of the most over-used and least efficient ways to lose weight.”
See ya, squishy sides!
Train multiple exercise groups.
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Becker also notes that it’s important to combine sprints that incorporate cardio, as well as strength training.
“This combination yields quick results when you’re trying to trim and tone all of your muscles.”
Focus on core exercises.
“And we already know more muscle means less muffin top.”
Make your lower body work, too.
“Focus on exercises that build long, lean muscles.
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Exercises you should consider include opposite leg and arm lifts and yoga-inspired moves like twisted chair and downward dog.
Practice balance exercises.
Balance exercises are a great way to slim the hips andmelt love handles.
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Piskin suggests, for example, going into a lunge then pushing up to a one-legged balance.
This will work the core, glutes, inner and outer thighs to help trim the body.
Try pilates.
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“Squeeze from the inner thighs the ball 30 times and then lift your heels and repeat.
This series can be repeated three to five times.
Consider metabolic conditioning.
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What does that mean for you?
Try this routine.
Let’s do it!
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How to lose weight in your hips with lifestyle changes.
Do a little math.
Let’s say your BMR is 1,500 and your TDEE is 2,500.
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You should reduce your calories or increase activity to create a deficit of 250-500 calories a day!”
Eat more thermogenic foods.
“Different foods generate different thermogenic responses.
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Be mindful of powders.
But do power up with protein.
While you might have to think twice about yourprotein powders, proteinisgood.
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“Studies have shown diets rich in lean proteins have the best body composition,” says Neiman.
“They keep you full longer and release hormones that help keep your body at a favorable weight.
So, eat those whole organic eggs proudly.”
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Avoid diet-based foods.
Stay away from items labeled low-fat or sugar-free.
She also recommends steaming or boiling your vegetables whenever you’re able to toget the most nutrientsfrom them.
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Monitor your fiber intake.
I speak from fiber experience.
Eat more fat.
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Studies show diets higher inhealthy fatsare better for your waistline.
Murdock tells her clients to load their plates with fish.
Wild-caught Alaskan Salmon to be precise.
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“The fatty acid composition is great for your hair, nails, and waistline.”
Sip on some caffeine.
Eat lean meats.
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“Unless it’s for [specific] reasons, eat up,” says Murdock.
“Organic and grass-fed lean cuts of meat are an amino acid powerhouse.
Drink more water.
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“Think you’re hungry?
Chances are you’re dehydrated and it’s messing with your metabolism,” says Neiman.
Remember that food can be a great source for waterthink watermelon and cucumbers.
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Several of the foods on our list ofthe most filling healthy snackshave high water density!
Try lymphatic drainage to reduce cellulite.
“Cellulite is the accumulation of toxins inside your fat cells.
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Your lymphatic system eliminates toxins and moves fat; therefore lymphatic drainage will help reduce cellulite.
These are easy to find online!”
Improve your sleep quality.
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“The relationship between sleep and weight loss has long been documented by science.
“Just like everything else in life, consistency is key.
If you don’t exercise your glutes, you’ll lose them.
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If you don’t eat healthy foods, it’ll catch up to you.
Bad weight takes time to put onand it takes time to drop off, too.
So you’re going to want to be patient and push yourself.
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“I highly recommend finding an exercise program you enjoy doing.
