As a personal fitness trainer and nutritionist, I am asked many questions about how to get in shape. However, no question is asked more frequently than, “How do I lose hip fat?”
Most people want to lose hip fat because of concerns about their appearance. Who doesn’t want to look slimmer? But, it can actually be dangerous in the long run because of the close proximity of vital organs.
Luckily, there is a way to spot-treat hip fat. (Learn how to work out to burn fat.) When your body is stressed, your adrenal gland releases a hormone called cortisol, which actually stores fat and causes muscle breakdown. Essentially, cortisol counteracts the exact thing you are trying to achieve.
Cortisol does have a function, but its value is less important in the modern world. Along with adrenaline, cortisol is released during the “fight or flight” response. If you were running away from a bear and holed up in a cave without food, cortisol would help you survive off long-term energy from fat.
So, the best way to lose hip fat is to reduce stress in your life. Lifestyle choices obviously play a big role, but there are some techniques and foods that can help you relax. Natural remedies include identifying and eliminating root causes of stress, deep breathing techniques, meditation, yoga, reiki and t’ai chi. You can also take supplements such as schizandra, rhodiola, and tulsi.
The other large pieces of the puzzle are nutrition and exercise. To lose one pound, you have to burn 3,500 calories per day over and above what you take in. If you normally eat 2,000 calories and are at a stable weight, you can lose a pound by eating 1,500 calories per day over the course of a week. In seven days, you will have eliminated 3,500 calories. Exercise should be part of the process as well. If you trim 300 calories per day off your diet and burn 400 calories during workouts, you will lose a pound in only five days! (Find out how to calculate your daily caloric needs.)
Losing weight is a process, so don’t get discouraged if you don’t see immediate results. Commit to a more relaxed lifestyle and couple that with a few nutrition and exercise hacks to achieve a leaner and fitter body.