How to get rid of hip fat for men

“Hip fat” is the common name for the accumulation of fat around the flanks of the abdomen (or sides of the abdomen) and lower back. This accumulation of fat often develops over the years, due to a high-calorie diet and not getting enough exercise. Unfortunately, there is no specific exercise to get rid of hip fat. ^{[1] X Source of Research} The process of getting rid of hip fat requires a combination of reducing body fat with diet, stress reduction, and exercise. These changes can help you get rid of hip fat.

Table of Contents

Change your diet

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Reduce calories consumed. To lose body weight and excess fat, especially hip fat, you need to reduce your overall calorie intake.

It is not possible to reduce fat mass in a certain location on the body, but weight loss in general can help reduce total body fat. ^{[2] X Research Source} Over time, you should see a decrease in hip fat.
Cut about 500 calories per day. This way usually helps to lose about 0.45-0.9 kg per week. ^{[3] X Trusted Source Centers for Disease Contrp and Prevention Go to source}
Start counting your total calories for the day (try keeping a food diary or using a calorie-tracking app). Use the results as the starting point. Then subtract 500 from the result to get the average number of calories needed to lose weight.

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Limit processed and fried foods. Both processed and fried foods are high in calories. When you eat these foods regularly, it will be difficult for you to lose weight and get rid of hip fat.

Processed and fried foods are known to be high in calories. Besides, these foods also contain many added sugars, harmful fats and many other additives or preservatives. ^{[4] X Trusted Source EatRight.org Go to Source}
Limit the following foods: soft drinks, fried foods, fast foods, chips, crackers, ice cream, candy, processed meats, frozen foods, canned foods, cookies, cakes and sweet bread.
If possible, avoid eating foods high in added sugars. Many studies show that foods high in sugar often accumulate around the abdomen and make the hip area more unsightly. ^{[5] X Research Sources}

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Replace carbohydrate-rich foods with non-starchy vegetables. Many studies show that men who consume large amounts of carbohydrates increase the accumulation of fat around the abdomen. Reduce foods high in carbohydrates to limit this condition and reduce hip fat.

Carbohydrates are found in many foods. Examples of foods high in carbohydrates include desserts such as cakes, cookies, and Pies, as well as other grains such as bread used to make sandwiches. Other foods also contain small amounts of carbohydrates, including dairy products, beans, starchy vegetables, and carbohydrate-containing fruits.
Men need at least 5-9 servings of vegetables and fruits per day. You need to measure the appropriate portion for each type – 1 cup of vegetables, 2 cups of salad or 1/2 cup of fruit. ^{[6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}^{[7] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
The amount of non-starchy vegetables should make up about 1/2 of the plate at each meal.
Eat low-sugar fruits like berries. In addition, eat non-starchy vegetables and limit vegetables such as carrots, beans, potatoes and corn because they are high in carbohydrates.
Limit your consumption of grains as they are the foods that contain the most carbohydrates. If you eat cereals, you should choose 100% whole grains because they are rich in fiber and protein. ^{[8] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

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Replace fatty meat with lean meat. Protein consumption is essential for men when exercising and following a low-calorie diet. However, that does not mean that any type of protein will work. Lean protein can help reduce hip fat. ^{[9] X Trusted Source Harvard Medical Schop Go to Source}

Fatty meats such as sausages, smoked meats, full-fat dairy products, and 80/20 lean/fat beef are all high in saturated fat. High levels of saturated fat are associated with increased belly fat in men. Reduce your consumption of these foods and switch to lean protein. ^{[10] X Harvard Medical Schop Trusted Source Go to Source}
Choose chicken, fish, and lean red meats. In addition, try to eat more salmon, tuna, nuts, peanut butter because they are high in protein and are considered “healthy fats” – proven to help reduce belly and hip fat. ^{[11] X Trusted Source Harvard Medical Schop Go to Source}

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Drink a lot of water. While water doesn’t essentially help with hip fat loss, it can help men lose weight and lose hip fat in the long run.

The recommended water intake is between 8-13 cups (2-3 liters) per day for men. May increase depending on activity level. ^{[12] X Trusted Source Mayo Clinic Go to Source}
Besides, drinking enough water can help reduce cravings throughout the day. In addition, drinking a glass of water before a meal can help you eat less and stay within your calorie limit.

Increase exercise

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Start an aerobic routine. Cardio exercises are essential for men who want to lose body fat, especially fat around the belly and hip fat. Incorporate regular aerobic exercise to help get rid of hip fat. ^{[13] X Trusted Source Harvard Medical Schop Go to Source}

Men should do 30-40 minutes of moderate or high intensity cardio 4-5 days per week.
Try any moderate-intensity activity such as: jogging/running, using the elliptical, swimming, taking aerobics and cycling classes,

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Interrupt training. Research suggests that alternating periods of high- and moderate-intensity exercise with low-intensity periods burns more calories and fat than maintaining a constant pace. ^{[14] X Research Source}

Join a fat-burning cardio class or do a bootcamp at the gym. These classes use a variety of equipment for you to do interval training, the purpose is to build muscle and reduce body fat.
Join a Flow Yoga class. These classes combine extremely difficult poses with lots of rest.
Join a running group. You should look for a group that combines sprinting with slow jogging. Alternatively, you can manually set a 2-minute jog time and then either a brisk walk or a 2-minute slow jog. Sprint for 30 seconds every 5 minutes.

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Increase daily activity. Many studies show that daily lifestyle activities provide the same health and weight loss benefits for men as structured and planned exercise. ^{[15] X Trusted Source PubMed Central Go to source} Increase daily activity to get rid of hip fat.

Daily activities include things like doing housework, walking during the day, standing, and taking the stairs.
Think of a typical day and then come up with some ideas on how to be more active. You should be commuting or moving more throughout the day.
You can consider buying a pedometer or using a pedometer app on your phone. This helps determine your fitness level and encourages you to walk more.

Combine exercises to strengthen core muscles

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Belly bend . Belly sticks. Crunches are a basic abdominal exercise that can help your waist become slim and toned. This particular exercise targets the front abs. ^{[16] X Trusted Source Mayo Clinic Go to Source} Remember that core exercises do not help reduce body fat or hip fat. Instead, you need to lose body fat through diet and cardio to reduce hip fat. Strength exercises like crunches will help build core muscle, but you won’t be able to see the muscle if there’s still a layer of fat on top of the muscle.

Lie on your back, knees bent. Hands overlap and place behind the neck. Two elbows outstretched.
Raise your shoulders a few inches off the ground until you feel your abs contract as much as possible. Raise your body by 2.5 cm so that your lower back no longer touches the floor.
Slowly lower your lower back to touch the floor. Repeat the sit-ups for 3 sets, 10-100 times each set. When you feel ready for the advanced crunch, you can bring your legs up and hang them straight or bend your knees at right angles.

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Bicycle belly crunch. This form of sit-ups targets the muscles on the sides of the abdomen and hips. ^{[17] X Research Source}

Return to the original abdominal position. Bring your legs up and bend your knees to form a right angle. Bend knees and shins parallel to the floor.
Raise your chest until your shoulders no longer touch the mat. Turn to the right foot. At the same time, spread your left leg so that it is straight and parallel to the floor.
Extend your right leg, bring your left leg in, and at the same time do a crunch and turn your body to the left. You won’t be able to touch your arm to your inner knee. Keep your elbows wide so that the force is coming from your belly, not your neck. Do 2-3 sets, 10-20 times each set.

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Reverse belly bend. Like regular crunches, this exercise targets the front abs, especially the lower abs. ^{[18] X Research Sources}

Raise your legs so that they are directly above your hips. Knees slightly bent. Bend your abdominal muscles inward.
Move the leg toward the elbow. Slowly return to a lying position. This exercise targets the lower abs. Do 2-3 sets, 10 times each set.

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Plank exercise . This is a great exercise because it targets all the core muscles. ^{[19] X Research Source}

Turn upside down. Place your forearms on the mat and bend your arms to form a 90-degree angle. This hand covers the other fist.
Extend one leg straight back. Squeeze in and squeeze your abs while straightening one leg. Extend the second leg and adjust so that the body forms a perfectly straight plank position. Hold the pose for 30 seconds to 2 minutes while breathing evenly.
Do the same exercise on your hands (push-ups) instead of elbows. Make sure your arms are directly below your shoulders when you get into the pose. If this exercise is difficult at first, you can do it at the kitchen counter at a 45-degree angle.

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Do a side plank. Similar to the traditional plank exercise, this is an essential exercise that specifically targets the intercostal muscles.

Lie on the mat, lean to the right. Place your elbows directly below your shoulders. Straighten your feet so that your body forms a straight line on one side.
Lift your hips up, placing your weight on your right leg and right shoulder. If it’s too difficult, you can bend your left leg and place your shin on the floor, just in front of your right knee, to take some weight off your body.
Raise your left arm straight up to the sky so that it is perpendicular to the floor. Hold the pose for 15-60 seconds. Repeat at least 2 times on each side.

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Practice swimming. This exercise targets the lower back and intercostal muscles.

Lie on your back, arms stretched out in front of you to fit an arm’s length away. Place the tops of your feet on the mat and your feet hip-width apart.
Abdominal flexion. Raise your right arm and left leg up at the same time. Hold this position for about 3 seconds.
Lower your right arm and left leg, and then continue to raise your left arm and right leg. Repeat 10 times on each side, 3-6 seconds each time.
To increase the effect, after a slow workout, you can quickly switch arms and legs 20 times on each side.

Advice

Reducing stress and getting a good night’s sleep can help reduce the amount of fat that accumulates in the hips. Some experts suggest that lowering cortisol levels through these good habits can help reduce hip fat over time.
Wear supportive athletic shoes when doing cardio. You can exercise your abs on a support mat and don’t need to wear shoes.

Warning

If you experience pain or discomfort while exercising, you should stop immediately and seek medical attention.

Steps

Change your diet

Increase exercise

Combine exercises to strengthen core muscles

Advice

Warning

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