How To Lose Hip Fat (13 Actionable Ways) – Femniqe
For some sneaky reason, fats love to rest in the hips and thighs, especially for woman.
This makes it a bit hard for us women to get rid of hip fat. Genetics, hormones and unhealthy lifestyles are some of the biggest culprits of fat storage in these areas.
You can try to spot treat the area but it’s not really feasible.
For any type of weight loss to happen, you have to take a wholesome approach. You can do this by combining proper diet, intense cardio and some strengthening exercises.
In this post, you’re going to learn 13 ways you can lose hip fat as soon as possible.
Some of these will involve using natural remedies that also help to speed up the process.
So let’s dive in.
1. Reducing calorie intake help to burn fat stored in the hips
When you reduce the amount you’re eating it helps to signal your body that it needs to start using the fat that is already stored for energy, including the fat that is stored on your hips.
For you to actually lose weight and reduce excess hip fat, you need to minimize your calorie consumption. When you restrict your calorie intake, over time it will guarantee weight loss.
Cutting 500 calories daily will result in about 1 to 2 pounds loss each week. This is considered a safe rate at which to lose weight.
You can also use a food journal to help you see what type of foods you should actually cut from your diet in order to maximize the results.
2. Start sweating to help burn hip fat
The best way to shred fat is to start doing some high-intensity cardiovascular workouts about 3 to 4 times a week.
When you do high-intensity exercises or hiit, it helps to melt calories and help to burn body fat.
Remember that you cannot really target the fat on your hips so the best way to reduce it is to do hiit workouts, as it will help to tone the hip area and give you that slender curvy look.
Hiit workouts are typically shorter indent and it normally involves short bursts of high-intensity it moves. When you combine this with some strength or body weight training, you will see fantastic results.
2 powerful Exercises to reduce hip fat
You have heard of this a million times all over the web, and that’s because it works!
Squat targets your stomach, thighs, butt and hips. this makes it a fantastic workout, in this case you want to reduce hip fat.
Doing a squat is pretty easy.
How To Reduce Hip Fat In a Month With Different Ways?
All of us desire and yearn to achieve the perfectly toned body. Most of us struggle and go through the frustrating process of weight loss. No matter how much you struggle, there are some problem areas that are extremely difficult to lose. Yes, the Hips and the stomach, but how to reduce hip fat! Hips and stomach are the most painful areas to lose weight. Don’t we love to get into our favourite swimsuits? All of us wish to have well shaped hips and a flat tummy to get into our desired outfits.
Rigorous exercise and crash diets can be stressful mentally and physically as you lose out on energy and motivation. Also a lot of money, time and effort that go into weight loss programs are all in vain. Wondering how to reduce hip fat? Yes, this dream is easily achievable. There are some simple and effective techniques to lose the excess fats from the hips. Exercise and diet in combination will help you lose excess weight in a more efficient and healthier way. Following are some exercises and dietary changes to reduce hip fat in a month.
How To Reduce Hip Fat With Aerobic Exercises?
Aerobic exercise is the most fun loving form of exercise that is simple and easy to perform. Aerobic exercises also makes you feel more energized and is more efficient in burning the stubborn fat around the hips and belly region. You need not go to gyms or fitness centres to perform aerobic exercises. They can be easily performed at home without much learning. Following are some aerobic exercises that are most important to reduce fat around the hips.
Cycling is the easiest and fun form of exercise that you can thoroughly enjoy while burning down the excess fat. Cycling also increases endurance, increases stamina and keeps you fit. Cycling specifically targets the hips, belly and inner thighs helping you burn those extra calories. If you are aiming for perfectly shaped hips, ensure that you cycle every day.
Climbing is a simple yet effective form of exercise that you can do daily without any monitoring. All you need to do is climb up and climb down stairs everyday either at your home or workplace. Climbing works on the hip muscles and increases metabolism thereby burning down excess fat sooner.
Get some really easy knee strengthening exercises that will help you have a painless life…
Walking is a form of exercise that all age groups can perform. It is the healthiest form of exercise and does not cause too much strain on your body. Brisk walking helps you burn down excess fat and attain a toned and slim body. Make sure you walk briskly every day for 30 minutes.
How to Reduce Hip Fat With Easy Workouts and Exercises?
1. Leg Raise
- Stand on your fours in a dog like position and balance the weight on your hands and knees.
- Now gently lift one leg on the side by keeping the knees at 90 degrees.
- Kick the leg behind diagonally by making your heel point towards the ceiling.
- Count till 10 and bring back your knee to resting position.
- Repeat again with the next leg.
2. Hips Raise
- Lie down in a sleeping position on your back, keeping your knees bent and feet flat.
- Slowly extend one leg and left your hips off the ground.
- Keep your toes in pointed direction towards the wall.
- Keep your leg at a 90 degree position to the count of 30.
- Switch over to the next leg.
3. Standing Side Kick
- Stand in an upright position.
- Now slowly extend one leg to the side at the level of the hips. In this position your inner thigh will face parallel to the floor below.
- Do this to the count of 20 and then switch over to the next leg
4. Squat Kick
- Stand in an upright position and keep your hands on your hips.
- Now lift one leg and kick in an arc manner to the front of your body.
- Now bring back your foot to the floor slowly and squat.
- Do this 10 times at each side.
5. Side Jump
- Stand upright with hands on your hips.
- Then Squat slightly with knees in bent position.
- Now raise your legs and keep your hands behind your head.
- Repeat this to the count of 10 on each side.
You will love to follow home workout for beginners with no equipment required!
Lifestyle and Dietary Changes to Reduce Hip Fat
Crash diets leads to demotivation and gives rise to unhealthy food cravings. It also leads to physical stress and frustration. Replacing with a healthy balanced diet will help you in how to reduce hip fat in a healthy way without contributing to stress and anxiety. Following are few dietary changes that will help you burn out those stubborn calories around the hips.
1. Fibre Rich Foods
High carbohydrate diet leaves you feeling full and leads to excess fat deposition in the body. Replace your diet instead with high fibre as the more fibre you take in, the faster you can burn the fat. Fruits and vegetables like green leaf, raspberries, apples, pears and bell peppers are wholesome nutritious food that are low in calories and rich in fibre. You can also opt to have wholesome grains like brown rice and fortified cereals that are rich in fibre.
2. Low Calorie Fruits and Vegetables
Among the list of low calorie foods, fruits and veggies are your best friends. Consuming plenty of fruits and vegetables is the best form to lose weight in a healthy way. Adding fruits and veggies to your daily diet will help curb unhealthy craving and keeps your stomach full. Having one serving of either fruits and veggies along with a dressing of olive oil over it aids in burning the excess fat sooner.
3. Lean Protein
High proteins help burn excess fat around the hips, chest, stomach and thighs thereby maintaining lean muscle mass. Opt for high protein foods like fish, chicken breast, turkey, eggs and dairy products that are low in saturated fat. Including high lean protein diet daily helps satiate unhealthy hunger and reduces the intake of unhealthy food that contributes to unnecessary fat.
Additional Ways on How To Reduce Hip Fat
Apple Cider Vinegar is known to be a wonderful and effective remedy to burn excess fat around the hips. It can be used topically as well as consumed in the diet. If you want to consume it orally, you can mix apple cider vinegar along with honey in equal proportion and take 1 tablespoon daily to burn down fat. You can also use it topically like a massage therapy. Mix apple cider vinegar along with olive oil and massage around the hips. Leave on for 30 minutes before your bath. Use every day and see yourself losing weight miraculously around the hips region.
2. Coconut Oil
Apart from being a kitchen and beauty ingredient for the face and hair, coconut oil is also known to be a good remedy to target excess fat in your body. Coconut oil contains medium chain fatty acids that penetrates and absorbs deep within the cell membranes. This leads to the conversion of energy which in turn increases metabolism and helps burn excess accumulated fat. Use coconut oil as a massage therapy to lose the undesired fat in problematic regions.
Have you ever considered this caffeinated drink to be a remedy to lose weight? Coffee not just plays a major role in beating stress and anxiety, but also plays a role in weight loss. Coffee is rich in caffeine and anti-oxidants that tones the muscles and burns down excess fat. It is also known to enhance blood circulation inside your body. Mix ground coffee powder along with honey and apply this mixture on your hips, belly and inner thighs. Allow to dry and wash off. It is ideal to apply this every morning before bath.
All the above mentioned lifestyle habits, dietary changes and exercise in combination contribute to a healthy way of losing weight. In addition reduce alcohol intake, drink plenty of water, sleeping adequately and avoiding unhealthy lifestyle habits go a long way in maintaining a healthy weight. Excess fat accumulation in the body in turn leads to various health disorders like obesity, kidney malfunction, liver and cardiovascular disorders. In today’s stressful and hectic lives it is very important to stay healthy and maintain a perfectly toned body.
Now that you know the best possible ways for how to reduce hip fat, do not hesitate to follow the above mentioned tips to achieve a perfectly toned and slim body. Achieving the zero figure is not all that difficult anymore!
Congratulations! You will start receiving amazing and useful organic tips via email.
Squats for Women for Losing Hip Fat
Burn hip fat with cardio exercises and tone them with squats.
Squats are an effective move for toning your hips, buttocks and legs. Traditional squats don’t require a lot of room or equipment, making them an ideal addition to your home workout. Squats alone aren’t likely to burn much hip fat, though, as you can’t spot-reduce fat. Performing cardiovascular exercise is the most efficient way of burning fat from all over the body, including the hips. By combining squats with cardio exercise and a low-calorie diet, you can achieve weight loss in the hips.
To perform a traditional squat, stand with your feet a bit wider than shoulder-width apart, arms at your sides. Bending at your hips, lower your body as if sitting in a chair, until your knees are at a 90-degree angle, but don’t extend past your ankles. Rise to the starting position to complete one repetition. To make the move more challenging, hold free weights or a barbell in your hands as you squat. Spreading your legs wider also increases the benefits to your hips.
The American College of Sports Medicine suggests strength training your major muscle groups, including those in your hips, two or three times each week. Include squats in your lower body sessions. Do one set of eight to 12 repetitions, allowing about six seconds for each repetition. Take a day of rest between lower-body strength-training sessions to allow your hip muscles time to recover and gain in strength. You should not feel pain or discomfort while doing squats. If you do, check your form. If that doesn’t work, stop and contact your doctor.
While you burn minimal calories while performing squats — less than one per minute — they do contribute to developing lean muscle mass in your hip area. Lean muscle mass boosts your metabolism, which allows your body to burn calories more efficiently, even at rest. Still, combining squats with cardiovascular exercise, which elevates your heart rate, offers the most benefit because you’ll be burning calories for fat loss, building muscle mass to rev your metabolism at the same time. Choose cardiovascular exercises that also work your hips to further maximize the benefits. Walking and swimming are two good options. Perform them at a moderate intensity for at least 30 minutes, three or more days a week.
Cardio exercise and hip-slimming moves are beneficial for fat loss, but a low-calorie diet is vital for successful and long-lasting weight loss. Combine them for the most benefit. Choose a variety of foods from each food group, choices that are generally low in fat and calories, but high in nutrients and satiety. Avoid fast food, prepared meals, cookies, cakes, candy, soda and chips, all of which are too high in calories and low in nutritional value to promote weight loss and good health. Instead, eat whole grains, fresh fruits and vegetables, and lean proteins such as skinless chicken and fish. To lose 1 pound in a week, reduce your daily caloric intake by 3,500 calories, which is 500 calories a day, says the Centers for Disease Control and Prevention. This can be accomplished through a combination of cardio exercise and diet.
How to Lose Hip Fat (Effective Hip Exercises For Women)
Lower body is a trouble area for most women as hips and thighs are the areas which are predominantly known to store excess fats.
This annoying fat storing genetics around thighs and hips have been passed on to future generations from the cave dwelling women.
So, because of these hormones and enzymes in the body migrates every calorie to the fat cells in the hips and thighs.
In fact it’s a myth amongst women that losing hip fat is difficult. There are a few tricks and tips to coax the muscle cells around the hips to burn that excess fat and give you shapely slim hips.
Besides the genetics one should understand that there are few more underlying factors which could contribute to the fat around the hips.
Here are a Few Factors That Just Might Cause Those Fat Hips-
- High Hormone level
- Fluid Retention
- Poor Blood Circulation
- Emotional Stress
Now let us move onto our main topic of the day which is about how to lose hip fat.
Through this article we shall highlight the underlying factors which can add up your concerns about fat around hips.
No matter what the factor is the good news is that you can lose the fat around the hip easily with regular workouts.
We have listed out the workouts that will not only help you lose fat around the hips but also these exercises will even help you diminish the ugly cellulite.
How to Lose Hip Fat Using Effective Exercises
Here are a few effective hip exercises for women which are a combination of equipment’s and without equipment’s –
1. Standing Side Kick
This exercise is excellent for targeting the stubborn hip fat easily as it helps to trim inner thighs, outer hips, glutes and quadriceps effectively.
- Start with keeping your feet at hip width apart distance and place your hands on hips.
- Then slowly extend the left leg to the side at hip level for 3-4 counts.
- Make sure that your inner thigh is perfectly parallel to the floor.
- Then hold the raised leg for a single count to the side of the hip.
- Later slowly take 3-4 counts to lower the leg.
- Then switch to right side and repeat.
- Continue 3 sets of 15 repetitions on alternate sides for banishing fat hips faster.
2. Side Stepping Curtsy
Want to know about how to lose hip fat then try this side stepping curtsy exercise. This travelling lunge focuses on burning the fat around hips, thighs, glutes and challenges the core muscles as well (1).
- Stand with your feet shoulder width apart and clasp your hands behind your head.
- Then take a large step and cross your right leg behind left leg.
- Later lower into a curtsy lunge.
- Then reach your right hand to the floor.
- Quickly stand back up and return to the starting position.
- 1 to 5 steps completes 1 repetition and then switch to other side.
- Continue 3 sets of 20 repetitions on alternate sides of side stepping curtsy hip exercise for slimming down the hips faster.
More: Our Top 13 Exercises to Tone Your Butt
3. Side Jump
This is one of the easiest hip workouts which can be performed anywhere. Moreover this exercise effectively targets the outer hips, hamstrings, glutes and inner thighs for giving you slender hips.
- Begin by standing with hands on the hips.
- Then jump on to your right side and land on your right foot.
- In the process keep your knees slightly bent.
- Then bring your left foot down on the floor.
- Later repeat the same process on the left side.
- Continue to alternate for 3 sets of 15 repetitions on each side for getting rid of fat hips.
4. Front to Back Hip Swing
This hip exercise gives you perfect and proportionate hips in no time as it targets the hip flexors and helps you lose weight and tone muscles faster.
- Lie on your side on a floor, keeping your hips stacked one on the top of the other.
- Keep your legs long and bend the leg touching the floor to 90 degrees angle.
- Point your toes of the straight leg.
- Place your one hand in front of your stomach and the other hand under your head to stabilize your upper body.
- Then slowly sweep the top leg forward and backwards as far as you can.
- Make sure to keep your body straight and abs tight so that it does not roll along with leg movement.
- Continue to do 3 sets of 15 repetitions on one side and then switch to other side for banishing hip fat.
5. Travelling Squats with Resistance Band
Amongst various hip exercises this travelling squats with resistance band challenges your outer thighs and hip muscles effectively to give you toned and slimmer hips (2).
- Start with standing with feet hip width apart and resistance band tied around your ankles.
- Then take a step to the right as far as you can, working against the resistance of the band.
- Then bring your left foot to meet the right foot.
- Later lift your right leg out to the side as high as possible.
- Maintain your torso upright and toes pointing slightly downwards.
- Later switch side and repeat.
- Continue to do 3 sets of 12 to 15 repetitions on each side for toning fat hips.
More: How to Tone your Arms with 10 Easy Exercises
6. Hip Raises
Hip raises is one of the most popularly suggested hip workouts by fitness trainers, as it burns the fat around the hip area, outer part of the hips, the outer thighs and also the glutes as well. So, try this workout which will assure you slimmer and firmer hips.
- Begin by lying down with your face upwards and the knees bent and with feet flat on the floor.
- Now slowly lift the hips and make sure to extend your right leg by pointing the toes towards the wall in front of you.
- Hold in this position for a single count and then move your right leg out to right side at a good 90 degree angle.
- Again hold in this position for a single count and then return to the starting position before lowering your leg.
- Continue to do 10 repetitions and then switch sides and repeat.
- Do 3 sets of 10 repetitions on each side for losing hip fat.
7. Skater Slides
One of the best hip exercises is skater slides as this workout has dynamic movement which works effectively on hips, legs and acts as a cardio workout too. This fun exercise helps you lose weight as well as shapes your hip area.
- Start by standing on your left foot with knees slightly bent.
- Then place your right foot behind your left ankle.
- Later lower your body to a squat position.
- Then take your left arm out to the side and your right arm across the hips.
- Hop to your right foot by jumping off your left foot by bringing the left foot behind your right foot by swinging your arms to the right.
- Then repeat your move from side to side.
- Make sure your chest is lifted through out the move.
- Continue this hip exercise of 5 repetitions of 10 jumps on each side.
More: What to Eat Before and After a Workout
8. Side Plank with Leg Lift
Want to know some of the best exercises for hips for slender hips and toning the lower body then try this side plank with leg lift exercise (3).
This exercise is excellent for the whole body and not just the hips as it targets the hips, abs, back and the lower back, inner thighs and the outer thighs and the glutes as well.
- Start by placing your left elbow over the ground.
- Now extend both your legs outwards making sure that the body forms a straight line and balances towards the outer edge of your left foot.
- Next try to flex your both feet and reach your right hand to the ceiling.
- Make sure your spine is lengthened and abs is engaged throughout this exercise.
- Then lift your right leg a little higher than the top portion of your hip.
- Later gradually lower it towards the bottom of your leg.
- Don’t sink your waist to the bottom, keep your waist up and lifted.
- Continue to do 3 sets of 14-15 repetitions of this side plank with leg lift on each side for getting rid of hip fat easily.
9. Kettlebell Windmill
Kettlebell windmill (4) exercise for hips is excellent for targeting multiple muscles like hips, outer thighs, inner thighs, shoulders, arms and oblique as well. This helps in losing overall excess weight for slender and shapely hips.
- Start by grabbing a Kettlebell with one hand and raise it straight over your shoulder.
- Then stand with your feet a little wider than your hips and let your other arm rest at your side.
- Later look up at the Kettlebell and let your resting arm glide down to your leg.
- By gliding your arm your hips will push out to the opposite side, but make sure your legs straight.
- Go as low as you can with straight legs.
- Exhale and squeeze your obliques to help you to come back to your starting position.
- Firstly perform all your repetitions on one side and then switch to the other side.
- Continue to do 3 sets of 15 repetitions on each side for target fat hips.
10. Wood Chopper with Medicine Ball
Want to know how to lose hip fat effortlessly at home? Then try this wood chopper with medicine ball as it focuses on trimming hips, back, thighs and arms as well.
- Start with holding a medicine ball in both your hands.
- Then squat and twist right to hold the medicine ball on the outside of your right leg.
- Then exhale and lift the medicine ball diagonally across your body ending twisted to the left with medicine ball above your head.
- Twist on your right foot as needed.
- Focus on engaging the core while initiating rotation.
- Then return to the starting position by bringing the ball to the starting position without bending the elbows to complete one repetition.
- Continue to do 3 sets of 15 repetitions of wood chopper hip exercise on each side.
11. Shifting Side Lunge
Shifting side lunge is a powerful hip exercise as it helps you lose the flab around the hips as well as tones the hip area. This workout targets hips, inner and outer thighs, arms and shoulder muscles too.
- Start by standing with your feet together and grabbing dumbbells by your sides.
- Then take a wide step out to your left and lower into a side lunge and reaching dumbbells on either side of your left leg.
- Bend your right knee and shift your body weight into both legs in a wide squat position.
- Then reach the dumbbells to the floor in front of you.
- Later extend your left leg and shift your weight to the left moving into a side lunge with your with your right leg.
- Then push off your right foot to bring your legs together and return to starting position to complete one repetition.
- Continue to do 20 repetitions in total on alternate sides each time to lose hip fat.
12. Bench Step-Up with Dumbbells
This hip exercise bench step up with dumbbells is perfect for toning and losing weight in the lower body. This workout even helps in toning the hips, thighs, hamstrings, shoulders, upper and lower calf muscles for slender hips.
- Start by grabbing 5 to 8 pounds dumbbells in your each hand standing next to a bench lengthwise.
- Then step up with your left foot onto the middle of the bench and hold for 3 counts with right leg lifted to the side.
- Later step down with right leg and tap down with the left foot.
- Immediately step back up to the bench with the left foot and repeat.
- Continue to do all the repetitions on this leg and later rest for 30 seconds and then switch sides.
- Perform 3 sets of 15 repetitions on alternate sides for getting
Body Fat Calculator
The Body Fat Calculator can be used to estimate your total body fat based on specific measurements. Use the «Metric Units» tab if you are more comfortable with the International System of Units (SI). To get the best results, measure to the nearest 1/4 inch (0.5 cm). This calculation is based on the U.S. Navy method, but also includes the calculation of body fat percentage using the BMI method (both of which are outlined below).
Body Fat: 15.3%
|Body Fat (U.S. Navy Method)||15.3%|
|Body Fat Category||Fitness|
|Body Fat Mass||23.2 lbs|
|Lean Body Mass||128.8 lbs|
|Ideal Body Fat for Given Age|
(Jackson & Pollard)
|Body Fat to Lose to Reach Ideal||7.2 lbs|
|Body Fat (BMI method)||15.4%|
RelatedBMI Calculator | Calorie Calculator | Ideal Weight Calculator
Body Fat Ranges1
|Adults in United States, average||22-25%||15-19%|
The American Council on Exercise Body Fat Categorization
Jackson & Pollard Ideal Body Fat Percentages
Body Fat, Overweight, and Obesity
The scientific term for body fat is «adipose tissue.» Adipose tissue serves a number of important functions. Its primary purpose is to store lipids from which the body creates energy. In addition, it secretes a number of important hormones, and provides the body with some cushioning as well as insulation.1
Body fat includes essential body fat and storage body fat. Essential body fat is a base level of fat that is found in most parts of the body. It is necessary fat that maintains life and reproductive functions. The amount of essential fat differs between men and women, and is typically around 2-5% in men, and 10-13% in women. The healthy range of body fat for men is typically defined as 8-19%, while the healthy range for women is 21-33%. While having excess body fat can have many detrimental effects on a person’s health, insufficient body fat can have negative health effects of its own, and maintaining a body fat percentage below, or even at the essential body fat percentage range is a topic that should be discussed with a medical professional.
Storage fat is fat that accumulates in adipose tissue, be it subcutaneous fat (deep under the dermis and wrapped around vital organs) or visceral fat (fat located inside the abdominal cavity, between organs), and references to body fat typically refer to this type of fat. While some storage fat is ideal, excess amounts of storage fat can have serious negative health implications.
Excess body fat leads to the condition of being overweight and eventually to obesity given that insufficient measures are taken to curb increasing body fat. Note that being overweight does not necessarily indicate an excess of body fat. A person’s body weight is comprised of multiple factors including (but not limited to) body fat, muscle, bone density, and water content. Thus, highly muscular people are often classified as overweight.
The rate at which body fat accumulates is different from person to person and is dependent on many factors including genetic factors as well as behavioral factors such as lack of exercise and excessive food intake. Due to varying factors, it can be more difficult for certain people to reduce body fat stored in the abdominal region. However, managing diet and exercise has been shown to reduce stored fat. Note that both women and men store body fat differently and that this can change over time. After the age of 40 (or after menopause in some cases for women), reduced sexual hormones can lead to excess body fat around the stomach in men, or around the buttocks and thighs of women.
Potential Complications of Excess Body Fat
The World Health Organization (WHO) classifies obesity as one of the leading preventable causes of death worldwide that is estimated to claim 111,909 to 365,000 deaths per year in the U.S.1 This has been a growing cause for concern because 36.5% of U.S. adults are defined as obese according to the Centers for Disease Control and Prevention.2
Obesity is associated with a reduction in quality of life, poorer mental health outcomes, obstructive sleep apnea, as well as multiple leading causes of death worldwide such as cardiovascular disease, stroke, certain cancers and diabetes.2 All of these potential complications have the ability to reduce a person’s life expectancy, and as such, obesity is a medical condition that is studied by many researchers.
As previously mentioned, fat produces a number of essential hormones that affect a person’s body. An excess or a lack of critical hormones can have negative effects that preclude proper body function. On a related note, studies have found that excess body fat, particularly abdominal fat, disrupts the normal balance and function of some of these hormones. Furthermore, body fat, specifically visceral fat, has a role in the release of specific cytokines, which are a broad category of proteins involved in cell signaling, that can potentially increase the risk of cardiovascular disease. Visceral fat is also directly associated with higher levels of low-density lipoprotein (LDL) cholesterol, lower high-density lipoprotein (HDL) cholesterol, and insulin resistance.3 LDL cholesterol is commonly referred to as «bad cholesterol» while HDL is referred to as «good cholesterol.» High levels of LDL cholesterol can clog arteries and lead to complications including heart attacks. Insulin resistance involves cells not properly responding to the hormone insulin, which can lead to high blood sugar levels, and eventually to type 2 diabetes.1 As can be seen, excess visceral fat can have measurable negative impacts to a person’s health.
Measuring Body Fat Percentage
U.S. Navy Method:
There are many specific techniques used for measuring body fat. The calculator above uses a method involving equations developed at the Naval Health Research Center by Hodgdon and Beckett in 1984. The method for measuring the relevant body parts as well as the specific equations used are provided below:
- Measure the circumference of the subject’s waist at a horizontal level around the navel for men, and at the level with the smallest width for women. Ensure that the subject does not pull their stomach inwards to obtain accurate measurements.
- Measure the circumference of the subject’s neck starting below the larynx, with the tape sloping downward to the front. The subject should avoid flaring their neck outwards.
- For women only: Measure the circumference of the subject’s hips at the largest horizontal measure.
Once these measurements are obtained, use the following formulas to calculate an estimate of body fat. Two equations are provided, one using the U.S. customary system (USC) which uses inches, and the other using the International System of Units, specifically the unit of centimeters:
Body fat percentage (BFP) formula for males:
|BFP = 86.010×log10(abdomen-neck) — 70.041×log10(height) + 36.76|
|SI, Metric Units:|
Body fat percentage (BFP) formula for females:
|BFP = 163.205×log10(waist+hip-neck) — 97.684×(log10(height)) + 36.76|
|SI, Metric Units:|
Note that results of these calculations are only an estimate since they are based on many different assumptions to make them as applicable to as many people as possible. For more accurate measurements of body fat, the use of instruments such as bioelectric impedance analysis or hydrostatic density testing is necessary.
Fat mass (FM) formula:
FM = BF × Weight
Lean Mass (LM) formula:
LM = Weight — FM
Another method for calculating an estimate of body fat percentage uses BMI. Refer to the BMI Calculator to obtain an estimate of BMI for use with the BMI method, as well as further detail on how BMI is calculated, its implications, and its limitations. Briefly, the estimation of BMI involves the use of formulas that require the measurement of a person’s height and weight. Given BMI, the following formulas can be used to estimate a person’s body fat percentage.
Body fat percentage (BFP) formula for adult males:
BFP = 1.20 × BMI + 0.23 × Age — 16.2
Body fat percentage (BFP) formula for adult females:
BFP = 1.20 × BMI + 0.23 × Age — 5.4
Body fat percentage (BFP) formula for boys:
BFP = 1.51 × BMI — 0.70 × Age — 2.2
Body fat percentage (BFP) formula for girls:
BFP = 1.51 × BMI — 0.70 × Age + 1.4
- «Overweight & Obesity.» Centers for Disease Control and Prevention. www.cdc.gov/obesity/data/index.html
- «Abdominal fat and what to do about it.» Harvard Health Publishing: Harvard Medical School. www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
Waist–hip ratio — Wikipedia
Waist–hip ratio measurement
Abnormal attitude in a man
The Waist-hip ratio or waist-to-hip ratio (WHR) is the dimensionless ratio of the circumference of the waist to that of the hips.
This is calculated as waist measurement divided by hip measurement (W ÷ H). For example, a person with a 30″ (76 cm) waist and 38″ (97 cm) hips has a waist-hip ratio of about 0.78.
The WHR has been used as an indicator or measure of health, and the risk of developing serious health conditions.
WHR correlates with fertility (with different optimal values in males and females).
According to the World Health Organization’s data gathering protocol, the waist circumference should be measured at the midpoint between the lower margin of the last palpable ribs and the top of the iliac crest, using a stretch‐resistant tape that provides a constant 100 g tension. Hip circumference should be measured around the widest portion of the buttocks, with the tape parallel to the floor. Other organizations use slightly different standards. The United States National Institutes of Health and the National Health and Nutrition Examination Survey used results obtained by measuring at the top of the iliac crest. Waist measurements are usually obtained by laypersons by measurings around the waist at the
How do I Lose Hip Fat? (with pictures)
People store excess fat in different areas of the body, largely dependent on activity level, hormone balance, and genetics. Many people, especially adult women, tend to store fat around the hips. While it is impossible to spot-target hip fat for weight loss, a healthy all-over body care and diet routine can greatly help lose hip fat.
There are two major factors that will affect the ability to lose hip fat: diet and exercise. These two elements must be combined for greatest effectiveness. A poor diet and heavy exercise will likely leave a person exhausted and unhealthy, while a good diet but sedentary lifestyle may result in no beneficial changes to the body at all. Combining the right methods of diet and exercise can help tone and strengthen the body, as well as lead to overall weight and fat loss.
When considering exercise to reduce hip fat, focus on fat-burning and hip toning exercises. Even if hip muscles are perfectly toned, it will be impossible to tell if the muscle is buried under fat. Similarly, if all the fat is burned away, hips may not look toned and firm unless an adequate strength training routine is added. By combining fat-burning workouts with lots of toning exercises, a person can lose hip fat and create a smooth, toned hip line.
In order to burn fat, try to do at least three cardiovascular routines per week. These can include running, jogging, walking, bicycling, aerobics, and swimming. Cardiovascular exercise burns fat by increasing the heart rate and pumping up metabolism; in effect, making the body work harder and devouring resources, such as fat, to do so. Be certain to consult a doctor before beginning a cardiovascular routine to ensure that it is safe to proceed.
Hip toning exercises can help turn flabby hips, abs, and rear ends into sleek, toned muscles. Since the hips contain elements of both the gluteus, thigh, and abdominal muscle groups, many exercises geared toward the stomach and butt will also help tone and reduce hip fat. Think of hip toning exercises as a quadruple threat, as they can result not only in trimmer hips, but toned thighs, abs, and buns as well.
Exercise routines such as Pilates, yoga, and ballet contain many moves that will help lose hip fat and tone the hip area. Performing one of these routines two or three times per week will help build strength and stability in the hips between cardiovascular workouts.
In terms of diet, the basic rules of healthy eating apply. Eat lots of fruit and veggies, and be sure to get an adequate amount of protein. Adding a new exercise routine may increase hunger, so be sure to stem cravings with healthy, low-fat, low-sugar foods. Consider starting a food journal or using a free online program that tracks daily calories. Although a diet cannot help spot-reduce to lose hip fat, healthy eating will likely prevent any additional gain and may help with overall weight loss goals.