The Most Effective Ways to Lose Hip & Thigh Weight

The Most Effective Ways to Lose Hip & Thigh Weight

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Women tend to carry more weight in their hips and thighs.

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Excess fat in the hips and thighs is common, especially for women. You may long to lose it, but you can't be overly specific in your weight-loss efforts. The most effective way to lose hip and thigh weight is to follow a healthy weight-loss plan that includes a low-calorie, balanced diet and increased physical activity. You'll lose weight throughout your body, including at your hips and thighs. Despite what magazines, commercials and supplements tell you -- there is no way to target fat in a specific area of your body.

A Pear Shape

People who carry more weight in the hips and thighs are described as a pear shape. You can't change this genetic shape of your body, but you can become smaller. Obesity specialist Dr. Susan Fried told CNN that you lose weight proportionally throughout your body. A person who is a pear and loses weight will retain that general body shape, although in a more diminutive way.

Total-Body Weight Loss

Most diet plans have one thing in common: they create a calorie deficit, meaning you are consuming fewer calories than you burn all day long. To lose weight at a safe, sustainable rate -- aim for this deficit to be between 500 and 1,000 calories per day. You can achieve this by reducing portion sizes, skipping empty-calorie foods such as sweets and soda and moving more. You'll lose about 1 to 2 pounds per week, some from your hips and thighs and some from other areas of your body.

About Targeted Exercises

You can do exercises for your thighs and hips to build muscle in the area, but all the squats, lunges and leg lifts alone won't slim down your hips and thighs. They help create muscle, which gives the appearance of a tauter, more muscular body. If you don't address the fat layers on top with diet and cardiovascular exercise, though, these muscles won't show through.

Comprehensive Plan

Don't give up on weight loss just because you can't control where you lose. If you're overweight or obese, a reduction in weight will greatly improve your health and quality of life. Keep your expectations in line with your genetically predisposed body shape, though. The American College of Sports Medicine suggests gradually increases your cardiovascular activity level so you are doing at least 250 minutes per week. This means more walking, swimming, cycling, dancing or running. Mixing up the intensity of these sessions can help you burn maximum calories and prevent boredom. In addition, strength-training exercises are important to do at least twice per week to build muscle, which helps give you a slight metabolic boost so you burn more calories all day long -- even as you lose weight.