How to lose hips fat?

[Thatgirl77]

So I am training nowadays four days a week

Two days for squads and glutes

One day for back and biceps

One day for chest and triceps

It's been three months since i started gym and diet, I am losing the weight I want to lose, But I still have the fat in the hip area

Which exercises can help me?

I am 5'1 and 154 lb

[Oliverlogan263]

Here are some things that can help reduce hip fat:

• Continue your workout routine - Weight training and resistance training can help shape and tone your hips and glutes. So staying consistent with your current workout split is good.

• Increase lower body exercises - Adding in more exercises that target your lower body, like lunges, leg presses, hip thrusts, and side leg lifts can help burn more hip fat and build muscle.

• Do cardio - Cardiovascular exercise, even just 30 minutes 3-4 times a week, can help burn body fat in general, including in the hip area. Try walking, jogging, swimming or cycling.

• Eat in a calorie deficit - To reduce body fat, you need to consume fewer calories than you burn. Track your intake and aim for a modest deficit of 200-500 calories per day from your maintenance level.

• Focus on protein - Eating 0.8 to 1 gram of protein per pound of body weight can help preserve muscle mass while losing fat. Prioritize lean proteins like chicken, fish, eggs and legumes.

• Stay hydrated - Drinking plenty of water, around half your body weight in ounces, can help speed up your metabolism and assist with fat loss.

• Be patient - Fat loss takes time, especially from stubborn areas like hips and thighs. Be consistent with diet and exercise and you should see results in a few months.

Hope this helps! Focusing on a combination of resistance training, cardio, a slight calorie deficit and plenty of protein/hydration should help you reduce hip fat and continue toning up over time. Let me know if you have any other questions.

[ohsheeT]

Well here I go again people ask the question I tell them how and that one person has ever followed through I bet you a dollar you will be the same person you want to lose your hit that really quick 30 days 30 minutes a day walk at a fast pace drink water good water do not drink sugar water eat more fruits and vegetables 30 minutes a day for 30 days take this challenge measure your hips I'll be right there with you this makes this bed let's see if you're serious nobody else for 7 years now has been serious enough to take this challenge

[Thatgirl77]

Why so serious dude 🤣
I already never drink sweetened juice or consume so much sugar it's barely two table spoons aday
And I do run two days aweek along side with gym and I drink 3.5 l of water aday
But I still have one last problem which is the hips fat
That is so annoying cuz I have good legs shape
But what ruins my shape is the hips

[ohsheeT]

Do you like to dance or like to swim do you go up and down steps

Hiking going up a steep hill is really good too

[pascal_climbs]

None. You don't loose or gain fat in specific places. You loose or gain it everywhere. So just be patient and be consistent in training and eating.

[jahaims]

You can't target fat. You just have to go into a calorie deficit

[CrimsonAngel09]

Just starve, I do.

[bowenw]

Just keep doing what you are doing.