12 Ways To Lose Excess Hip Fat Naturally At Home

Find out how you can effectively shed the flab and get toned hips that don't lie.

Medically reviewed by Madhu Sharma, RD Madhu Sharma Madhu SharmaRD
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist linkedin_icon Experience: 6 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 6 years

It’s hip to have a generous, shapely hip! But, it may not be your cup of tea. Want to know how to lose excess hip fat? First, remember that the fat in your hips is an advantage during pregnancy. But after a certain age, whether you are pregnant or not, you may become prone to gaining fat around your hips, depending on your body type (1).

The downside of this is cellulite (excess fat accumulation causing the skin to appear like orange peel). In fact, it is a sign of an unhealthy lifestyle and food habits too. You must change that right now!

Excess hip fat is caused by a variety of factors, including diet, genetics, and lifestyle habits. Genetics may also play a role. Here are some expert reviews on how to reduce hip fat. Dr. Gabriela Rodríguez Ru, MD, PhD, FACS, a board-certified bariatric surgeon, says, “Individuals who possess certain body shapes tend to store more fat in their hips than others. Additionally, sedentary lifestyles that involve little physical activity can contribute to fatty hips, as this lack of exercise can lead to a decrease in muscle mass and an increase in fat.”

“To reduce fatty hips, individuals should focus on eating a balanced diet of whole foods, regularly engaging in physical activity such as cardio and strength training exercises, and maintaining a healthy weight.”

She adds, “Additionally, lifestyle modifications, such as reducing stress levels and getting adequate sleep, can also help minimize excess fat in the hip area.”

Firm and round buttocks are not only aesthetically pleasing but also improve posture and support the core. Keep reading to learn some ways to shed the excess fat from your hips and prevent it from sagging. Scroll down!

Hip Fat Causes

Excess fat accumulation around the hips can occur due to various factors, including (2):

1. Genetics: Genetic predisposition often determines how and where your body stores fat. In some people, excess fat naturally accumulates in the hip and thigh areas.

2. Hormones: Hormonal changes in women can lead to fat storage around the hips and thighs, especially during puberty, pregnancy, and menopause.

3. Sedentary Lifestyle: Lack of physical activity can contribute to weight gain and hip fat.

4. Unhealthy Diet: Excess intake of calories, sugars, and unhealthy fats increases the likelihood of uncontrolled fat gain and accumulation of fat around the hips.

5. Stress: Chronic stress may lead to hormonal imbalance, and particularly an increase in cortisol (the stress hormone). This can lead to fat accumulation around the abdomen and hips.

Understanding the causes of excess hip fat equips us with ways to shed it. In the following section, we discuss the various ways you can shed that stubborn hip fat. Continue reading.

How To Shed Hip Fat Naturally At Home

1. Calories Count

Woman counting calories in the food
Image: Shutterstock

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.

Calorie counting may be a pain, and if you are not comfortable with it, avoid it. However, 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 and drink green tea and herbal tea. Avoid sugary and high-sodium foods, fried foods, ketchup, and packaged fruit juices.

2. Drink Like A Fish

Woman drinking water
Image: Shutterstock

Keeping yourself hydrated is the best way to flush out toxins and boost your metabolism (3).

Drink at least 3 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 the taste more appealing.

3. Start Your Day With Lemon Water

Woman drinking lemon water
Image: Shutterstock

Lemon water is a well-known fat mobilizer. The vitamin C in the lemon helps boost immunity and scavenges the harmful free oxygen radicals (4). It also helps balance the internal pH and kick-starts 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 is too sour for your taste. Stir well and drink up.

protip_icon Quick Tip
If you are using organic and fresh lemons, you can grate the peel of the lemon and add to it to consume all the nutrients.

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 (5). 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

Did you know that constipation and a poor digestive system can make you gain weight and prevent the normal functioning of the cells and organs (6)? The colon or large intestine should be clean to keep your digestion fine and metabolism firing.

Drinking only water may not work for you if you experience constipation regularly. You can use sea salt to cleanse your system. The vital minerals in the sea salt act as a laxativei  Compounds that help increase stool motility, bulk, and frequency, thus relieving constipation. , cleanse the colon, and improve digestion. Use unrefined sea salt for the best benefits. Here’s how you can prepare a sea salt solution.

Note: Avoid using sea salt if you have hypertensioni  High blood pressure levels. , 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 without sugar or any cream can help you shed the extra pounds. Coffee helps suppress appetite and makes you feel full (7).

Drink a cup of black coffee 30 minutes before any meal for the best results. If you are not a fan of caffeine, you can opt for green coffee, which has very little caffeine and is loaded with chlorogenic acid that boosts metabolismi  Process by which the body changes food and drinks into energy. 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. You may also try green coffee for weight loss.

7. Include Healthy Fats In Your Diet

Not all fats are bad. Healthy fats help maintain cell integrity and aid the proper functioning of various organs and biochemical reactions. They have anti-inflammatory properties that help reduce the constant state of inflammation or stress, thereby lowering the chances of inflammation-induced weight gain (8).

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 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 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 (9), (10). Make sure you don’t buy any processed foods 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 and 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 at the supermarket.

Vix, a blogger, shares her journey of making small, sustainable changes to her diet and lifestyle to regain her health and prevent weight gain. She reduced snacking, changed her drinking habits, and opted for healthier meal choices. These changes led to a decrease in her BMI and toned her waist. She adds, “Since I started eating more healthily my BMI has gone from 22.26 to 20.56, my waist is back to the size it was in my 30s (i).”

9. Try Green Tea

Green tea is loaded with antioxidantsi  Compounds that protect the cells from the damage caused by free radicals, preventing or delaying many diseases. (11). It contains epigallocatechin gallate (EGCG), a potent antioxidant that helps flush out toxins and kick-start metabolism, improves digestion, increases satiety, and keeps you energetic the entire day.

Drink green tea or matcha 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. You may also try herbal slimming teas for weight loss.

10. Reduce Snacking

We all love to snack, but it becomes a problem when you snack on unhealthy foods every hour. Snacking on chips, wafers, or chocolate will make you gain weight and halt your weight loss journey, no matter how much you exercise.

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

11. Get Good Rest

Resting prevents the body from collapsing – meaning, without enough rest, your muscles will not recover from the daily wear and tear. Sleep deprivation can slow down your metabolism and make you gain excess fat in the lower body (12).

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 to reduce hip fat 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. Here are two exercises to bring your buttocks back in shape.

  • Standing Cross Kick
Standing cross kick to lose excess hip fat
Image: Shutterstock

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.

protip_icon Quick Tip
Ensure your chin remains tucked during the exercise, and your hip and shoulders are parallel to the floor to avoid muscle injury.
  • Kick Back
Kick back to lose excess hip fat
Image: Shutterstock

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.

Here are a few more hip exercises to 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.

Infographic: What Leads To Accumulation Of Hip Fat

Hip fat is the most stubborn fat to lose. Thus, one should monitor the factors that may lead to hip fat accumulation to avoid it. The following infographic provides information about the same. Check it out!

what leads to accumulation of hip fat (infographic)

Illustration: StyleCraze Design Team

Unhealthy food habits and a sedentary lifestyle can all lead to excess fat accumulation in and around your hips. Making lifestyle and diet changes and following the exercises mentioned above can help you see a difference over time. Simple, easy, and effective, these exercises don’t need any special equipment to follow. These not only help lose stubborn fat but also strengthen and tone your hip muscles. Keeping yourself well-hydrated, avoiding junk and salty snacks, including green tea, and apple cider vinegar in your healthcare routine would help get your hips back in their best shape and form over time, promoting overall wellness.

Frequently Asked Questions

Can walking reduce hip fat?

Yes, walking can help reduce hip fat. Walking is a low-impact form of exercise that is easy on the joints and can be done almost anywhere. Dr. Rodríguez Ruiz adds, “When combined with a healthy diet and other forms of physical activity, such as strength training, walking can help to burn calories and promote overall body fat loss. To get the most out of your walks, aim for 30 minutes every day at a brisk pace and then gradually increase the intensity and duration as you get stronger.”

How long does it take to reduce hip fat?

This depends on many factors, such as your current weight and activity level, diet, genetics, and lifestyle habits. Dr. Rodríguez Ruiz adds, “Generally speaking, it can take anywhere from several weeks to several months to reduce hip fat. However, with consistency and dedication, the results will be worth the effort.”

Do squats reduce hip fat?

While you cannot reduce fat from any particular spot on your body, squats make for good exercise to burn fat and build muscle mass. This would eventually lead to a more sculpted thigh and hip appearance.

Do lunges reduce hip fat?

Lunges are also a fat-burning exercise that can be done anywhere any time. When done correctly, these could be effective in shaping your thighs and hips.

Key Takeaways

  • Watching the food intake and drinking at least 3 liters of water is the first step towards reducing hip fat.
  • Always prefer drinks that enhance metabolism and induce fat loss.
  • Two cups of green or black coffee can also help weight loss and reduce hip fat.
12 Ways To Lose Excess Hip Fat Naturally At Home

Image: Dall·E/StyleCraze Design Team

Lose hip fat from home with no equipment! Check out this video to learn simple exercises and tips to help you slim down your hips and get the body you want.

Personal Experience: Source


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

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Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh.

Read full bio of Madhu Sharma