Weight Loss

12 Ways To Lose Excess Hip Fat Naturally At Home

Reviewed By Registered Dietitian Madhu Sharma, Registered Dietitian
ISSA Certified Specialist in Fitness & Nutrition
12 Ways To Lose Excess Hip Fat Naturally At Home Hyderabd040-395603080 September 10, 2019

Women are prone to gain excess fat in the hip and thigh regions. You will be surprised to know that this is an advantage during pregnancy. But the downside is, after a certain age, pregnant or not, you will gain weight around your hips and thighs, depending on your body type (1). This leads to the appearance of cellulite (orange peel-like skin due to excess fat accumulation and expanding of the skin). It’s a sign of an unhealthy lifestyle, and you must change it NOW. Read on to know the ways to shed the excess fat from the hips, prevent sagging, and mold your hips back in shape. Shapely and firm buttocks not only flatter your figure but also improve posture and provide strength.

How To Shed Hip Fat Naturally At Home

1. Calories Do Count

1. Calories Do Count Pinit


If you think you can spot reduce the excess fat from your hips, unfortunately, you are wrong. You must aim at shedding the excess fat from your body and then look at ways to spot reduce the hip fat. Yes, calorie counting is a pain and if you are not comfortable with it, chuck it. But you can always make a smart guess at what kind of foods you must avoid to prevent consuming too many calories.

Have raw veggies and fruits, drink green tea and herbal tea, avoid sugary and high-sodium foods, fried food, ketchup, and packaged fruit juices.

2. Drink Like A Fish

Water, of course! Keeping yourself hydrated is the best way to flush out toxins and boost your metabolism.

Drink at least 3-4 liters of water every day to see visible changes in your body weight, skin, and brain function. You can also add herbs and spices like cinnamon to your water to make it more appealing in taste and appearance.

3.Start Your Day With Lemon Water

3. Start Your day With Lemon Water Pinit


Lemon water is a well-known fat mobilizer. The vitamin C in the lemon helps boost immunity and scavenges the harmful free oxygen radicals. It also helps balance the internal pH and kickstarts metabolism. Here’s how you can prepare lemon water.

How To Make Lemon Water

Add the juice of half a lemon to a glass of room temperature water. You can add a teaspoon of honey if it’s too sour for your taste. Stir well and drink up.

4. Or Start Your Day With ACV

ACV or apple cider vinegar is a great substitute for lemon or lime. It is natural and is known to have promoted weight loss in many dieters. Scientists have also found that ACV is a potent obesity inhibitor and can help reduce the risk of heart disease (2). It is most effective when taken 30 minutes before a meal. Follow the method mentioned below to use it.

Note: Avoid ACV if you have acidity issues.

How To Use ACV To Cut Excess Hip Fat

Method #1 – Add a teaspoon of apple cider vinegar to a glass of room temperature water. You can also add a teaspoon of honey to it. Stir well and drink it first thing in the morning.

Method #2 – Soak two teaspoons of fenugreek seeds overnight in a glass of water. Strain it in the morning, add ACV, and drink.

5. Use Sea Salt

5. Use Sea Salt Pinit


Did you know that constipation and a poor digestive system can make you gain weight and prevent normal functioning of the cells and organs? The colon or large intestine should be clean to keep your digestion fine and metabolism firing.

Now, drinking only water may not work for you if you suffer from constipation regularly. You must use sea salt to cleanse your system. The vital minerals in the sea salt act as a laxative, cleanse the colon, and improve digestion. Use unrefined sea salt to get the best benefits. Here’s how you can prepare a sea salt solution.

Note: Avoid using sea salt if you have hypertension, kidney, or liver problems.

How To Make Sea Salt Solution For Weight Loss

Method #1 – Add two level teaspoons of unrefined sea salt to a glass of warm water. Stir and drink it first thing in the morning.

Method #2 – Add the juice of half a lime to the sea salt solution and drink it on an empty stomach.

How Often To Use Sea Salt For Weight Loss

Use it every day for a week. Drink a glass of sea salt solution first thing in the morning.

6. Coffee To Whittle The Excess Flab

Black coffee or coffee with without sugar or any cream can help you shed the extra pounds. I say this from first-hand experience. Coffee helps suppress appetite and makes you feel full.

Drink a cup of black coffee 30 minutes before any meal for best results. If you are not a fan of caffeine, you can opt for green coffee, which has very less caffeine and is loaded with chlorogenic acid that boosts metabolism and prevents fat absorption. Drink two cups of black coffee, along with 3-4 liters of water to lose weight without putting in too much effort.

7. Include Healthy Fats In Your Diet

7. Include Healthy Fats In Your Diet Pinit


Don’t be scared of all kinds of fat. There are healthy fats that help maintain cell integrity and aid proper functioning of various organs and biochemical reactions. Healthy fats have anti-inflammatory properties that help reduce the constant state of inflammation or stress, thereby lowering the chances of inflammation-induced weight gain.

Include coconut oil, clarified butter (ghee), almonds, macadamia nuts, walnuts, sunflower seeds, flax seeds, chia seeds, sunflower butter, rice bran oil, olive oil, melon seeds, and pumpkin seeds in your diet. Make sure you practice portion control or check the serving size with these as consuming them in excess may do more harm than good.

8. Eat Healthy

Eating healthy is not expensive if you know what you need exactly and where to find it. Restock your fridge and kitchen with healthy foods like veggies, fruits, herbs, spices, healthy fats, full-fat milk, full-fat yogurt, and lean protein. Make sure you don’t buy any processed food like salami, sausage, frozen foods, and potato wafers.

Have five different types of veggies and space it out in three servings. Have three different types of fruits and space it out in three servings. Avoid using packaged sauces, canned or ready-to-eat foods. Where can you find the healthy stuff? Try the local vegetable market or supermarket. Avoid going to the “junk food” aisle if you choose to go to the supermarket.

9. Try Green Tea

9. Try Green Tea Pinit


Green tea is loaded with antioxidants. It contains epigallocatechin gallate (EGCG), a potent antioxidant that helps flush out toxins and kickstarts metabolism, improves digestion, increases satiety, and keeps you energetic the entire day.

Drink green tea without adding any sugar or cream. Avoid flavored green tea as it contains added sugar and flavor to make it more palatable. And it is not as effective as pure green tea. Drink 4-5 cups of green tea per day.

10. Reduce Snacking

We all love to snack, but it becomes a menace when you snack on unhealthy foods every hour. Snacking on chips, wafers or chocolate will make you gain weight and prevent you from losing weight no matter how much you exercise.

So, tweak your snacking foods – have cucumber, carrot, hummus, freshly pressed fruit juice, peach, guava, grilled sweet potato, or sprouts. Also, avoid late night snacking.

11. Get Good Rest

11. Get Good Rest Pinit


Resting prevents the body from collapsing – meaning, without enough rest, your muscles will not recover from the daily wear and tear. In fact, sleep deprivation can slow down your metabolism and make you gain excess fat in the lower body.

Sleep for at least 7-8 hours. Wait for two hours after dinner before going to bed. Use a soothing room freshener to help you sleep better. You can also use a foot soak or take a shower before you go to bed. Also, set some time aside for unwinding – read a book, watch your favorite series, listen to music that you like, hit the gym or talk to your friend.

12. Put The Lazy Bum To Work!

Sitting on your bum too much? Then, you must get up and work it out. Here are a few effective exercises that you can do at home at your convenience. Make sure you do at least 3 sets of 15 reps, take 30 seconds rest between each set, and breathe in and out while doing these exercises. Let me show you two exercises to bring your buttocks back in shape.

  • Standing Cross Kick

Standing Cross Kick Pinit

Credit: Skimble

Step 1 – Stand straight with your feet shoulder-width apart. Raise your arms to your side. Your palms must be facing the floor.

Step 2 – Lift your right leg and kick it up in the air on your left side. Simultaneously, bring your left palm near your right foot as if you are trying to touch it. You can support your body on the balls of your left foot.

Step 3 – Swing your right foot back in place. Lift your left leg, kick it up and try to touch the right palm.

Step 4 – Do this at medium speed for 3 sets and 15 reps.

  • Kick Back

Kick Back Pinit


Step 1 – Assume the Cat Pose on the mat. Keep your palms flat on the floor, arms shoulder-width apart, and spine neutral.

Step 2 – Lift your right leg and extend it at the back with the toes pointing out.

Step 3 – Supporting your body on your palm and left knee, kick your right leg up and slowly lower it. Repeat this 15 times.

Step 4 – Bring your right leg down. Lift your left leg off the floor, extend it behind you, and kick it up. Repeat this 15 times.

Step 5 – Do this at medium speed for 3 sets and 15 reps.

These exercises will help mobilize the excess hip fat. You must warm-up and cool off before and after exercising to prevent injuries. You can also brisk walk, run, swim, dance, play a sport or go kayaking to make your workout more exciting.

A shapely bottom is something we all desire. It is a sign of good health and strength. Problems start because women’s bodies go through so many changes over the years, leading to excess fat accumulation in the wrong places. Just start taking care, and you will know that it is not all so hard to get a healthy body. Follow the tips mentioned here and do the exercises to get rid of the unwanted flab from your hips. Cheers!

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.