When you eat a diet filled with processed foods, refined carbohydrates, and sugary drinks, it results in stubborn fat on your abdomen, hips, and buttocks. These types of foods lead to insulin resistance, which leads to increased fat storage, ending in fat that's hard to lose.
Storing fat around the thighs and hips is associated with estrogen production. Although men and women both produce estrogen, women are more likely to store fat around the hips, because a woman's body produces significantly higher levels of estrogen, particularly during reproductive years.
Estrogen is actually a group of sex hormones, each of them performing different roles in women's health and development. Estrogen helps make women curvier than men by making their pelvis and hips wider, and their breast grow.
Increase intake of cruciferous Vegetables
Cruciferous Vegetables have been shown to have great success in helping rid the body of bad estrogens. Examples would be broccoli, spinach, cabbage, kale, brussel sprouts, and cauliflower.
Yes, it can. Brisk walking is considered a good cardio exercise. The idea is to pump up your heart rate. As activities like walking, jogging and running include major leg work, it helps lose those extra kilos.
The larger the calorie deficit, the faster will be the fat melting process. Aim to lose 1 kilo of weight per week. You will be able to see a visible change in four to five weeks in your overall appearance.
While running won't specifically target fat loss on your hips, it can help you burn calories to lose fat throughout your body. This means that to trim fat from your hips, you need to trim fat from your body as a whole. According to Yale Scientific, running is an effective way to burn calories and shed fat.
Avoid refined carbs and sugar: Refined carbohydrates and sugary foods are all around us, and they can negatively impact our health. The biggest culprits are pasta, white rice and bread, pastries, sodas, and desserts. These foods cause your blood sugar levels to spike, then crash soon after.
Slimming down your hips is not an easy task. There's no way you can specifically target that area. Instead you must work on your entire lower body to lose that extra fat in your hips. With different types of squats and leg lifts along with other lower body workouts, you can achieve your target weight loss.
As long as your weight doesn't fluctuate, your results remain permanent. If you do gain weight, however, the remaining fat cells can become larger.
Muscle Atrophy
The area where your glutes and upper hamstring muscles meet becomes soft when the muscles in your lower back and buttocks are underused or inactive. Extra fat can collect in this area and bulge outwards at the side of the thighs, leading to saddlebags.
Hormones drive the deposition of fat around the pelvis, buttocks, and thighs of women and the bellies of men. For women, this so-called sex-specific fat appears to be physiologically advantageous, at least during pregnancies. But it has a cosmetic down-side as well, in the form of cellulite.
"Hip and belly fat is often a result of high levels of the stress hormone, cortisol," explains Jacobson. "Stress is inflammatory and can lead to spikes in blood sugar, which is what happens when you eat a pastry!" To keep waist-widening stress at bay, Jacobson suggests reassessing how you react to stressful situations.
According to a study, belly fat is viewed as a bigger health risk than hip or thigh fat. While fat in the belly comprises of visceral fats, it plays a larger role in insulin resistance, boosting the risk of diabetes and also leading to heart diseases.
Body Type 3: Lower Body Obesity (Gynoid)
A gynoid (or pear shaped) body type is typically defined as a rounder, lower half of the body, with more fat deposited in the hips, buttocks and thighs.
Unfortunately, subcutaneous fat is harder to lose. Subcutaneous fat is more visible, but it takes more effort to lose because of the function it serves in your body. If you have too much subcutaneous fat, this can increase the amount of WAT in your body.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
First things first, the hips are a bone structure and, as a result, are a fixed size – short of removing pieces of bone, they cannot be changed! So, you cannot reduce your hip size per se. This being said, you can reduce the amount of fat around them, giving the appearance of smaller hips.
Do exercises that target the hips. Complete lots of lower body workouts such as squats, lunges, curtsy lunges, deadlifts, and glute bridges. Train your lower body 2-3 times a week, doing 3-4 sets of 12-15 reps each. Side leg raises, hip raises, and squat kicks are also good options.