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• Method 1 of 2: Limit calories to get rid of fat
• Method 2 of 2: Move to get rid of fat from your hips

The hips and thighs are places where fat is often stored, especially in women. While it may be tempting to try to tackle just these spots, that's not a realistic goal. Only by losing weight all over your body can you make body parts thinner. By losing weight and losing fat, you will find that you are losing fat from your hips as well as from other parts of your body. If you want to get rid of this fat, you will have to try a combination of diet, cardio training and strength training.

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Method 1 of 2: Limit calories to get rid of fat

1. Keep a food diary for a week. Eat as you always eat. You can use this as a basis for changing your diet.
   • A food diary gives you more insight into your diet and you can see what you need to change to lose weight.
   • Write down how big the portions are, what snacks you eat, what liquid calories you take in, and what things are high in fat. Put an asterisk with these things, or make a list so that you can get started on your diet plan.
   • Keep writing in your food diary while trying to lose weight. Research shows that people who can stick to their food diary lose weight more successfully in the long run.
2. Eat 500 calories less per day. By eating less, your body gets the signal that it must start burning the stored fat to get energy (including the fat on your hips).
   • To lose weight and reduce fat on your entire body and hips, you will need to cut calories. Fewer calories ultimately means that you will lose weight.
   • By cutting out about 500 calories every day, you will lose 0.5 to 1 kilo per week. Experts see this as safe and healthy weight loss.
   • Use your food diary to determine which foods you can avoid to cut 500 calories.
3. Eat measured portions. Eating a measured serving with each meal will reduce calories and weight loss.
   • You can use a scale or measuring cups to measure the correct portions.
   • It is best to weigh every meal and snack so that you stay on the right track. If you estimate the portions, you will quickly oversize them and consume too many calories.
   • Weigh your food to get the following servings: 85-110 grams of protein (about the size of a deck of cards), 30 grams or half a cup of grains, 1 cup of vegetables or 2 cups of leafy greens, and 1/2 cup of chopped fruit , or 1 small piece of fruit.
   • Have 1 serving of protein and 2 servings of vegetables or fruit with each meal. It is recommended that you eat about 2-3 servings of grains per day.
4. Choose foods with fewer calories. Another thing to focus on when you want to lose weight, in addition to counting calories and shrinking your portions, is to choose low-calorie foods.
   • Proper serving of food that is low in calories is the best choice when it comes to weight loss.
   • Choose lean proteins with few calories such as: poultry, eggs, low-fat dairy, fish, legumes and tofu.
   • Choose 100% whole grains, without sauce. Whole grains are healthy because they are high in fiber and other nutrients. Buy grains that are unprocessed or seasoned and without sauce so that they have the fewest calories possible.
   • Most fruits and vegetables are naturally low in calories. Be careful when buying canned or frozen foods. Make sure there are no flavors, sauce or sugar in it.
5. Limit the number of liquid calories. Liquid calories are often responsible for a large portion of the excess calories in your diet. Therefore, you can lose quite a bit if you leave these things alone.
   • Liquid calories are in all kinds of drinks. By drinking these drinks less or not at all, you can lose weight more easily.
   • Drink fewer things like: soda, whole milk, fruit juice, alcohol, sweetened tea, sweetened coffee, sports drinks, energy drinks and chocolate milk.
   • While some drinks have no calories, it is better to leave them as they are high in artificial sweeteners and other additives. Drink fewer things like: diet soda, diet energy drinks, and diet sports drinks.
   • Drink plenty of hydrating fluids such as: water, flavored water, unsweetened decaf coffee and unsweetened tea. Drink at least 8 glasses a day, but you may need 13 glasses.
6. Stop snacking. Another danger that lurks when you want to lose weight is snacking. Too many snacks or constant snapping can get in the way of weight loss.
   • Experts recommend reducing the number of calories you get from snacks. If you want to lose weight, eat snacks that have no more than 150 calories each.
   • Depending on your lifestyle and activity level, you will need a maximum of 1-2 snacks a day.
   • Examples of healthy snacks are: 30 grams of mixed nuts, 1 cup of low-fat yogurt, 1/2 cup of cottage cheese or 90 grams of beef jerky.

Method 2 of 2: Move to get rid of fat from your hips

1. Do intensive interval cardio training 4-5 times a week. An intensive interval cardio workout is a workout in which moderate and vigorous activity are alternated, so that you burn a lot of calories and fat.
   • Fitness experts have discovered that interval training is especially helpful if you want to lose fat. Although you don't just target your hips, you lose fat all over your body.
   • An interval workout is usually shorter than a normal workout, and it combines short bursts of vigorous activity with a bit more moderate activity. It's great in conjunction with other cardio and strength training.
2. Exercise at least 5 days a week, 30 minutes a day. You cannot lose fat from your hips without shedding fat all over your body. You can also not only tighten and strengthen your hips. Doing cardio training regularly is an important component to achieving your end goal.
   • Health experts recommend moderate to vigorous exercise for 150 minutes every week. This could be walking / jogging, cycling, swimming or dancing.
   • If you want to get thinner hips faster, try moving for 1 hour 5 to 6 days a week, or up to 300 minutes a week.
   • Do cardio exercises that are known to thin and tighten your hips. Activities such as running / jogging, the step machine or the stationary bike are great for burning calories and toning your legs.
3. Do squats. This popular exercise targets your hips, butt, thighs and stomach. It's a great way to tighten and thin your thighs.
   • Start with your feet hip-width apart. Put your hands together and hold them in front of the center of your chest.
   • Shift your weight to your heels and sink down as if you were sitting in a chair. Push your butt back and go as far as you can, or until your hips are almost parallel to the floor.
   • Pause when your hips are parallel to the floor. Slowly go back up and return to the starting position. Repeat this 10-20 times or as many times as you can.
4. Do lunges. In this exercise, you step forward with one leg and bend your knees. This is a great exercise to tone your hips and thighs.
   • Start by standing with your feet shoulder-width apart and your hands on your hips.
   • Step forward with one foot far. Keep your toes pointing forward. Lower your back knee and bend your front leg in a slow, controlled movement.
   • Keep lowering until your front thigh is almost parallel to the ground. Make sure your knee stays in line with your ankle (and not in front of your ankle).
   • Push up with your front foot so that you are in the starting position. Switch legs and repeat as many times as you can.
5. Raise your hips. This exercise is especially good for your hips and thighs. It's a great move for shaping the outside of your thighs and hips.
   • Lie on your side with your legs together. Rest your head on the arm closest to the ground. Place your top arm on your hip.
   • Keep your leg straight and your toes pulled towards you. Lift your top leg up to the ceiling. Slowly lower it again so that you come to the starting position. Switch sides and do an equal number of reps with your other leg.
6. Do the bridge. The bridge is a position that strengthens the back of your legs, but it also tightens and thins your hips and thighs.
   • Lie on your back. Bend your knees so that they form a 90 degree angle. Let your arms lie at your sides.
   • Push your butt up so that your hips are in the air until your body is in a straight line from your knees to your head.
   • Hold for a few seconds before slowly rolling your back back to the floor so that you are back in the starting position.
   • Repeat this 10-20 times or as many times as you can. Make it heavier by extending 1 leg and keeping your hips level. Repeat this with the other leg.
7. Try plies. This squat that strengthens your thighs, buttocks and hips is actually a ballet move.
   • Stand with your feet slightly wider than shoulder width. Turn your toes out at a 45 degree angle. Put your hands together in the praying position in front of your chest, or place them on your hips.
   • Sink down, but keep your head, torso and buttocks in a straight line from the ceiling to the floor.
   • As you descend, your knees should bend outward. Keep lowering until your thighs are roughly parallel to the floor.
   • Slowly come back up to the starting position, using your thighs and butt to push yourself up. Repeat as often as you can.