Michael J. Ormsbee is the editor of Fast Lose Fat. He is an Associate Professor in the Department of Nutrition, Food, and Exercise Sciences and Interim Director of the Institute of Sports Sciences and Medicine in the College of Human Sciences at Florida State University.
The Fastest Way to Lose Weight in Hips and Thighs: 8 Exercises and Diet
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Written by
Michael J. Ormsbee
- LAST UPDATED October 8, 2023
A common aim among many people is to lose weight efficiently, particularly in stubborn areas like the hips, thighs, and butt. Regrettably, spot-reducing fat from specific body parts through targeted exercise is unachievable. Nevertheless, looking for the fastest way to lose weight in hips and thighs necessitates a holistic method towards overall body fat loss.
One way of attaining a chiseled physique involves adapting certain exercises that are specifically recommended for lower body fat loss, instead of merely focusing on problematic areas. This article will discuss these efficient exercises, alongside well-designed diet strategies and positive lifestyle changes. By incorporating these components uniformly, you can find the fastest way to lose weight in hips and thighs.
Additionally, while total weight reduction and perfecting your body shape can’t happen instantly, consistency and dedication to the appropriate practices can certainly lead to sizable progress.
So, hop on the journey of finding the fastest way to lose weight from hips and thighs, by comprehensively embracing the right fitness exercises, dietary choices, and life habits.
The Fastest Way to Lose Weight in Hips and Thighs: 18 Unique Exercises to Fast-Track Results
While spot-reducing fat from isolated areas is deemed ineffective, adapting a holistic fitness approach that incorporates targeted exercises, specifically to engage the hips, thighs, and glutes, becomes fundamental. Introducing regular lower body moves and full body compounds that are designed to recruit the hips, quads, hamstrings, and butt into your daily fitness routine, can help enhance muscle tone and aid in amplified calorie burn in these zones. It is this consistent practice that becomes part of the fastest way to lose weight in hips and thighs. Such routine offers an effective solution to curb fat in stubborn problem areas while delivering expedited results for those seeking the fastest way to lose weight in the hips and thighs.
Squats
Incorporating Squats into your fitness regimen is certainly the key when considering the fastest way to lose weight in hips and thighs. Squats are a functional compound exercise that enables full lower body engagement, specifically targeting the gluteal muscles, quadriceps, hamstrings, and calves. This move trains the body as a cohesive unit, focusing on core strength rather than isolated muscles.
Recognized as one of the most effective exercises for burning calories and overall body fat, squats are instrumental in building lean muscle mass in the quads, hamstrings, and butt, accentuating the resting metabolism.
This increased muscle activation and calorie burn contributes to the fastest way to lose weight in hips and thighs, enhancing fat loss in stubborn areas. Squats strengthen and tone the entire lower body while burning fat. For increased difficulty, consider holding a barbell across your upper back or having dumbbells at your shoulders.
Here are the proper steps to perform squats:
- Stand with feet just wider than hip-width apart, toes slightly angled outward. Make sure your core is engaged.
- Inhale as you bend your knees and send your hips back as if you’re about to sit in a chair.
- Lower yourself until your thighs are parallel to the ground. Keep your knees aligned over your toes, avoiding inward caving.
- Exhale, engage your glutes, and thrust your hips forward to return to the starting position.
- Repeat this for 10-15 controlled reps for 3-4 sets.
Proper form involves beginning your squat by sending your butt back to keep the weight in your heels. Descend slowly and with control, ensuring your chest is lifted to prevent a rounded back. As you build strength, gradually increase the weight for lower body activation.
Forward & Reverse Lunges for Hip and Thigh Weight Loss
Lunges are an excellent exercise for targeting the gluteal muscles, quadriceps, inner thighs, and hamstrings, providing incredible lower-body toning. As these muscles are deeply engaged, lunges assist in the fastest way to lose weight in hips and thighs. This functional strength-building move helps sculpt, lift, and tone the butt, quadriceps, hamstrings, and hip flexors while simultaneously burning fat.
Follow these steps for a proper lunge:
- Stand tall and engage your core.
- Step your left leg back into a reverse lunge or your right leg forward into a front lunge.
- Bend both knees to lower down until the front thigh is parallel with the floor. The back knee should hover above the ground, keeping the torso upright.
- Drive through the front heel to return to the starting position and repeat for 10-15 controlled reps.
- Complete 2-4 sets per leg, alternating sides each set.
For the fastest way to lose weight in hips and thighs, make sure to maintain proper alignment, ensuring that your front knee stays behind the toes. To increase the intensity, add dumbbells at your shoulders or try jumping lunges. For maximum lower-body toning and fat-burning benefits, perform lunges on nonconsecutive days from squats.
Step-Ups for Rapid Weight Loss in Hips and Thighs
Among the exercises recommended for the fastest way to lose weight in hips and thighs, step-ups are high on the list. This functionally versatile move intensely targets the gluteal muscles, hamstrings, quads, and hip abductors. The result? Shaped, lifted, and toned thighs and butt.
Similar to climbing stairs or stepping up curbs in real life, this effective blast of exercise zeros in on those stubborn lower body fat storage zones.
Here’s an easy way to perform step-ups:
- Initiate the exercise by placing your left foot firmly on the step or platform. Engage your core.
- Press through your left heel, driving your right knee up to tap the step with your right foot.
- Lower back down in a controlled manner, leading with your right leg
- Repeat this motion 10-15 times, and then switch legs. Aim for 2-3 sets on each side.
To increase the challenge, hold dumbbells at your shoulders. As you step up, remember to drive through the heel and keep your chest lifted. The unilateral nature of step-ups allows for individually targeting each leg whilst also engaging the glutes. This efficient routine doesn’t just promote the fastest way to lose weight in hips and thighs, but it also builds strength within the hamstrings, quads, glutes, and hips while proving to be an effective calorie burner.
Side Lunges for Quick Hip and Thigh Weight Loss
Side lunges are an essential part of a fitness regimen, especially if your goal is the fastest way to lose weight from hips and thighs. Primarily targeting the inner thighs and outer hips, this exercise activates the adductor muscles, toning and trimming stubborn inner thigh fat. The side-to-side motion not only sculpts these areas but also enhances hip mobility.
Performing side lunges properly can help shape and slenderize the thighs, while actively working on the hips and glutes. Here’s how to do a side lunge correctly:
- Stand with your feet wide apart and hands on the hips. Begin the exercise by shifting your weight onto the right foot and pressing your hips back.
- Bend your right knee and lower down into a side lunge, as your left leg straightens. Reach overhead with your left hand.
- Drive back up through the right heel to return to the starting position. Replicate the movement 10-12 times per side.
- Complete 2-3 sets, making sure to alternate legs with each set.
An intense burn in the inner thighs can be felt as you descend into the stretched position – a clear indicator of the isolation exercise working its magic. Ensure to control the descent and power back up through the glutes, as side lunges directly target inner thigh fat, aiding in the fastest way to lose weight in hips and thighs.
Fire Hydrants for Efficient Hip and Thigh Weight Loss
Fire hydrants, an exercise named after the familiar dog pose, is a fantastic move for those targeting the fastest way to lose weight off bum and thighs. This exercise operates on the hands and knees, engaging the hip abductors through the horizontal plane, which tones the outer thighs and lifts the glutes. This dynamic multi-joint movement activates hip flexors, hamstrings, glutes, and core, with a specific emphasis on targeting stubborn outer thigh and hip muscles.
Here’s how to properly execute fire hydrants:
- Start by getting on your hands and knees, ensuring your back is flat. Lift your right knee up to hip level, maintaining a 90-degree bend.
- Continue keeping your right knee bent and lift your thigh out to the side. Make sure to lead with your heel while squeezing your glute.
- Hold the pose for one second before lowering back to the start slowly. Repeat the procedure for 12-15 reps.
- Complete 2-4 sets per side, keeping your hips squared throughout.
The extended range of motion in the transverse plane allows you to engage your hips, thighs, and glutes optimally, offering significant sculpting benefits. This isolation exercise complements compound lifts, making it an indispensable part of your routine when focusing on the fastest way to lose weight in hips and thighs.
Hip Thrusts for Speedy Weight Loss in Hips and Thighs
When it comes to exercises specifically designed for the fastest way to lose weight in hips and thighs, hip thrusts emerge as a champion. This exercise singularly targets the gluteal muscles, effectively lifting and toning the buttocks. The glute activation is at its peak during the bridge motion of hip thrusts, encouraging fat loss in these areas.
Here’s how you could perform hip thrusts correctly:
- Lie on the floor with your shoulders resting on a bench and your knees bent.
- Engage your core and drive through your heels to thrust your hips towards the ceiling, creating a straight line from shoulders to knees.
- Squeeze your glutes hard at the top, holding the position briefly.
- Slowly and with control, lower your hips back to the floor.
- Perform 10-15 reps for 2-3 sets, maintaining a neutral neck position.
The peak contraction during hip thrusts primarily emphasizes the glutes as opposed to other leg muscles. For a more intensifying workout, consider adding weights. This is bound to make you feel the burn! This isolation exercise offers quick results, aiding in toning hips and thighs, and assisting those seeking the fastest way to lose weight from hips and thighs.
Side-Lying Leg Lifts for Rapid Hips and Thighs Weight Loss
Side-lying leg lifts are an effective exercise for those aiming for the fastest way to lose weight from hips and thighs. This isolation movement directly targets the outer thighs and hips, keeping the muscles under constant tension. The dominant engagement will result in a definitive burn in the outer thighs.
Here’s a step-by-step guide on how to perform side-lying leg lifts:
- Start by lying on your left side and prop your upper body up on your elbow and forearm.
- Extend your legs straight with your feet stacked on top of each other. Ensure your hips are squared and your core is engaged.
- Brace your core and lift your top right leg as high as possible, keeping your leg straight throughout.
- Lead with your heel with your foot flexed. Squeeze your right glute and hold the top contraction for 1 second.
- Slowly lower your right leg back down to the start position with control.
- Repeat this movement for 10-15 reps before rolling over to the other side, completing 2-3 sets per side.
The extended time spent under tension while lying sideways substantially activates the outer thigh and hip muscles, providing distinct toning benefits. This focus on problem areas makes side-lying leg lifts an excellent choice for those seeking the fastest way to lose weight in hips and thighs.
Jump Squats for Rapid Weight Loss in Hips and Thighs
For those seeking the fastest way to lose weight in hips and thighs, jump squats are an imperative inclusion in their workout routine. This dynamic move combines the traditional squats with an intense plyometric element, resulting in a dramatic increase in calorie burn and sculpting of legs and glutes. The additional cardio and full-body engagement of jump squats accelerates fat loss in the hip and thigh area.
Here is a step-by-step guide on how to perform jump squats:
- Begin by standing with feet hip-width apart. Engage your core and lower your body into a squat, sending your hips back.
- Jump upwards explosively, pushing through your heels. Extend your hips and knees fully at the top of the movement.
- Land softly with control back in the squat position to absorb the impact, ready for the next repetition.
- Continue this for 10-15 reps.
- Complete 2-3 sets of the sequence. Practice maintaining a lifted chest and a neutral spine throughout.
The quick succession of intense jumping and squatting movements in jump squats efficiently burns calories and fat while encouraging lean muscle development. As an integral part of High-Intensity Interval Training (HIIT), jump squats provide metabolic benefits that further the fastest way to lose weight in hips and thighs.
Curtsy Lunges
Curtsy lunges target the inner thighs, hips, and glutes through an exaggerated range of motion dropping into a deep curtsy. This unique unilateral exercise tones and trims fat from the inner thighs and butt.
To curtsy lunge:
- Stand tall, take an exaggerated step back with your left foot, crossing behind your right leg deeply.
- Maintaining posture, bend both knees lowering down until right thigh is parallel with floor.
- Left knee hovers just above the ground as you sink into the curtsy.
- Drive back up to standing by pressing through the right heel. Repeat 10 times then switch legs.
- Complete 2-3 sets per leg. Add dumbbells for an extra challenge.
The deep cross-back motion maximally engages the inner thighs and glutes for toning and fat-burning benefits. Curtsy lunges are a great variation to target lower body trouble spots for the fastest way to lose weight in hips and thighs.
Heel Taps for Quick Weight Loss in Hips and Thighs
When looking for the fastest way to lose weight in hips and thighs, heel taps using a stair stepper machine are incredibly beneficial. This inclined cardio exercise engages the glutes, quads, hamstrings, and calves, sculpting the lower body. The compound movement not only lifts and tones the legs but also increases heart rate, maximizing fat burn and calorie loss.
To perform heel taps, follow the steps below:
- Begin by stepping onto the stair stepper machine, selecting a steep incline and a moderate pace.
- Lightly hold the side handles and engage your core.
- Drive through the heel of your right foot while the left foot lifts to tap the step behind you.
- Alternate by tapping each heel, switching between right and left.
- Maintain this brisk pattern for 60-90 seconds. Aim to complete 3 sets.
The continual motion rapidly fatigues the leg muscles while keeping the heart rate elevated for increased calorie and fat burn. Moreover, the inclined position optimizes the engagement of the glutes and hamstrings. Making heel taps a regular part of your fitness regime can significantly contribute to the fastest way to lose weight in hips and thighs.
Sumo Squats for Optimum Hips and Thighs Weight Loss
If you want the fastest way to lose weight on hips and thighs, incorporating sumo squats into your exercise regimen is an excellent starting point. Sumo squats strategically engage the inner thighs, hips, glutes, and quads through an outward-angled plie stance. The wider stance results in maximum engagement of the adductors and inner thighs, accelerating fat burn and enhancing muscle activation.
To carry out the sumo squat, follow these steps:
- Stand with your feet apart, wider than hip-width apart, and your toes angled out 45 degrees. Place your hands together at your chest in a prayer pose.
- Initiate the movement at your hips by sending your butt back and bending your knees outward, lowering your body.
- Descend until your thighs are nearly parallel with the floor, then press through your heels to return to the standing position.
- Repeat this motion for 10-12 controlled reps and aim for 2-3 sets.
The low squat in the wide stance maintains tension on the inner thighs. It’s important to ensure your knees follow the direction of your feet to protect your joints. Sumo squats are therefore a highly effective way of targeting problematic inner thigh and hip fat, offering the fastest way to lose weight in hips and thighs.
Side Shuffles for Rapid Weight Loss in Hips and Thighs
For those exploring the fastest way to lose weight in hips and thighs, adding side shuffles to their workout regime can provide significant results. By requiring concentrated adductor engagement under resistance, this exercise trims and tones fat accumulated in the outer thighs and hips. It can be performed with or without an exercise band positioned around your ankles.
To perform side shuffles:
- Position the exercise band just above your ankles, if using one. Slightly stagger your feet.
- Maintain a lifted chest as you laterally shuffle to the right for about ten steps, guiding with your left foot over the right.
- Switch directions, leading with your right foot this time, taking ten more shuffle steps to the left.
- Maintain these side shuffles for 30-60 seconds. Aim for 2-3 sets of this sequence.
Performing the emphasized side steps in the exercise activates your outer hips and thighs. Simultaneously, the elevated heart rate augments fat burning in the lower body. Remember to maintain tension on the band and control your speed.
Implementing side shuffles effectively contributes to the fastest way to lose weight in hips and thighs, offering noticeable results for those dedicated to their fitness journey.
Skaters for Accelerated Weight Loss in Hips and Thighs
Skaters, an exercise that mimics the vigorous side-to-side motion of speed skating, is undoubtedly among the fastest way to lose weight from hips and thighs. This plyometric hopping exercise triggers fat burning in the hips, glutes, and outer thighs while boosting your heart rate for maximum calorie burning. Additionally, it’s a total body move that significantly builds power.
Here’s how to perform skaters:
- Start standing, followed by a lateral hop to the right, bending your knee as you plant your right foot.
- Swing your left foot behind you, nearly touching the floor, and sweep your arms behind for counterbalance.
- Explosively leap sideways to the left, landing softly in a squat on your left foot.
- Continue this energetic side-to-side hopping for 30-60 seconds.
- Aim to complete 1-3 sets while maintaining form and control throughout the exercise.
This dynamic explosive movement routine taxes the body, burning calories, and fat. Moreover, it engages nearly every major muscle group, thereby extending its benefits beyond the lower body. Thus, incorporating skaters into your routine can significantly contribute to finding the fastest way to lose weight in hips and thighs.
Plie Squats for Rapid Hips and Thighs Weight Loss
Incorporating plie squats into your exercise routine can greatly contribute to the fastest way to lose weight in hips and thighs. By maintaining constant tension on the adductors through an outward angled stance, plie squats effectively target inner thighs and hip fat—some of the most stubborn trouble spots.
To perform plie squats:
- Turn your feet and knees outward at a 45-degree angle. Place your hands on your hips.
- Maintain the plie alignment as you initiate the movement from your hips, sending your butt back and bending your knees outward.
- Descend into a squat, engaging and feeling the burn in your inner thighs. Drop just short of a parallel position.
- Squeeze your glutes and inner thighs to return to your starting position.
- Repeat the movement for 10-12 controlled reps, aiming for 2-3 sets.
The plie squat leg positioning allows for maximum engagement of the inner thighs with each repetition. You’ll notice the burn intensifying with every set. This exercise targets inner thigh fat directly, making it a key method in achieving the fastest way to lose weight in hips and thighs.
Wide Stance Walking Lunges for Quick Weight Loss in Hips and Thighs
If you’re looking for the fastest way to lose weight in hips and thighs, wide stance walking lunges might just be your ticket. Combining a dynamic movement with an exaggerated lateral leg position, this exercise puts continual tension on the adductors, working the inner thighs intensely.
Here’s how to perform wide stance walking lunges:
- Take an extra-wide sidestep into a lunge position, keeping your feet turned outward.
- As you maintain the wide stance, step forward into the lunge, bending both knees to 90 degrees.
- Keeping your chest lifted, progress into the next lunge using the opposite leg.
- Continue this controlled forward stepping for 10-15 lunges per leg.
- Aim to complete 2-3 sets, keeping a keen focus on inner thigh engagement throughout the motion.
The wide side-stepped position consistently activates the inner thighs. Remember to drive yourself back up through the heel with each lunge. This exercise specifically zeroes in on the difficult-to-trim inner thigh region, making it an excellent technique to implement when seeking the fastest way to lose weight off bum and thighs.
Bowler Squats for Speediest Weight Loss in Hips and Thighs
One of the recommended exercises that qualify for the fastest way to lose weight in hips and thighs is the Bowler Squat. This workout targets the hips, glutes, adductors, hamstrings, and calves through an extensive straddle stance that amplifies inner thigh engagement. The intensity of this exercise can be increased with a medicine ball or dumbbell held at the bottom of the squat.
To perform Bowler Squats:
- Stand with your feet wide and toes angled outwards, holding a medicine ball at chest height.
- Push your hips back, bending your knees outward until you reach the lower limit of your squat.
- Allow the medicine ball to swing back behind your calves while keeping your arms straight.
- Drive upwards through your heels, squeezing your inner thighs and glutes to return upright.
- Swing the ball forward to your chest and repeat for 10-12 reps. Complete 2-3 sets.
The accentuated descent into the squat, followed by the upward return motion, exercises the inner thighs through a significantly wide range of motion. Bowler squats specifically concentrate on stubborn hip and thigh fat, making it a valuable part of the fastest way to lose weight in hips and thighs.
Side Steps with Resistance Band for Rapid Weight Loss in Hips and Thighs
The use of side steps with a resistance band can be an essential component when searching for the fastest way to lose weight in hips and thighs. This exercise directly engages and tones the outer thighs and hips, and burns calories thanks to the sustained adduction activation.
To perform side steps with a resistance band:
- Position an exercise band just above your ankles and assume a stance wider than hip-width.
- Maintaining tension on the band, step out with your right foot directly to the side, then bring your left foot together.
- Continue these lateral side steps for 10 steps, then switch directions.
- Keep your stance controlled and move slowly, aiming for 3-4 sets of 20-30 side steps.
Augmented resistance from the band compels your hips and thighs to do substantial work with each focused side step. This isolation exercise effectively complements squats and lunges, making it an effective strategy for achieving the fastest way to lose weight in hips and thighs.
Ice Skaters for Quick Weight Loss in Hips and Thighs
Ice skaters are an excellent exercise for those seeking the fastest way to lose weight in hips and thighs. By simulating the lateral and dynamic moves of a speed skater, this full-body plyometric workout generates power for effective lower-body fat reduction while also incorporating a total body cardio element that helps torch calories.
To perform ice skaters:
- Start in a standing position and hop, jumping laterally while throwing your right leg out to the side into a squat.
- As you land, swing your left leg back behind you and use your arms to drive back for counterbalance.
- Immediately hop to the left, landing in a squat while your right leg swings back.
- Continue repeating these rapid side-to-side jumps for 30-60 seconds. Aim for 2-3 sets.
The explosive plyometric power of ice skaters engages almost every major muscle group, allowing for accelerated calorie burn and fat reduction benefits that extend beyond just the lower body. This directly impacts the hips and thighs, helping you achieve your fastest weight loss goals in those targeted areas.
Full Body Strength Training and Cardio for the Fastest Way to Lose Weight in Hips and Thighs
While incorporating isolated hip and thigh toning exercises are beneficial, solely doing targeted lower body moves alone will not maximize fat loss results in the hips, thighs, and butt. The fastest way to lose weight in these stubborn areas is through a comprehensive fitness approach that combines full-body strength training workouts to build lean muscle mass with calorie-torching cardio to burn fat.
Building additional muscle and elevating your resting metabolism through full body resistance training, paired with the calorie expenditure of cardio, contributes to greater overall fat-burning and weight loss results, including trimming stubborn lower body fat. Here are 8 recommendations to incorporate full-body strength moves and cardio for the fastest way to lose weight in hips and thighs:
Incorporate a Comprehensive Strength Training Program
If you’re striving for the fastest way to lose weight in hips and thighs, adopting a well-structured full body strength training regimen is an essential step. This program should encompass all the primary muscle groups like the chest, back, shoulders, biceps, triceps, abdominals, obliques, quads, hamstrings, glutes, and calves.
Building up lean muscle mass through comprehensive resistance training is a key element in increasing your basal metabolic rate. Every pound of lean muscle you develop can burn up to an additional 50 calories per day, even when your body is at rest, requiring more energy expenditure.
Pair this strength training program with regular cardio to boost calorie expenditure and speed up overall fat loss. Your workout routine should include squats, lunges, presses, rows, pulldowns, curls, extensions, lateral raises, crunches, and calf raises.
Strive to complete 2-3 full body workouts per week on alternating days, executing 2-4 sets of 8-12 reps of each core exercise at a moderate resistance. This combination of muscle-stimulating and metabolism-boosting activities is integral to achieving the fastest way to lose weight in hips, thighs, and other problematic areas.
Combine Strength Training with Calorie-Burning Cardio
To achieve the fastest way to lose weight in hips and thighs, it’s important not only to focus on strength training but also to include calorie-burning cardio exercises in your workout routine. Engaging in cardio activities such as running, cycling, swimming, stair climbing, HIIT workouts, rowing, aerobics classes, jumping rope, and kettlebell exercises can help you burn a significant amount of additional calories per session.
Strive for 150-300 minutes of moderate steady-state cardio each week, along with your comprehensive full-body resistance training. By doing so, you will facilitate a daily calorie deficit of 500-750, which is essential for maintaining a safe and sustainable weekly weight loss of 1-2 pounds. Combining both strength training and cardio ensures the fastest way to lose weight in hips and thighs by maximizing your metabolism and fat-burning capabilities.
Integrate High-Intensity Interval Training
To achieve the fastest way to lose weight on hips and thighs, incorporating interval training into your workout regimen can yield superb results. While steady-state cardio is effective for calorie burn, interval training workouts that alternate between intense bursts of activity and recovery periods can have an even higher impact on burning calories and shedding fat post-workout. High-intensity interval training (HIIT) significantly boosts metabolism and fat loss by depleting glycogen stores.
Aim to include 2-3 HIIT workouts per week, either using cardio equipment or bodyweight exercises. For example, try sprinting for 30 seconds and recovering for 90 seconds on a bike, treadmill, or rowing machine for a total of 20 minutes. Alternatively, perform circuits that incorporate full-body exercises like burpees, squat jumps, and mountain climbers to elevate your heart rate. HIIT is an essential component in the fastest way to lose weight from hips and thighs, contributing to rapid and effective fat loss.
Incorporate Weighted Resistance into Cardio Exercises
For optimizing fat burning and achieving the fastest way to lose weight in hips and thighs, consider adding some weights into your cardio training routine. Weighted exercises provide an extra challenge to the lower body, specifically targeting the legs and glutes. Implement exercises like front or reverse lunges, weighted step-ups, farmer’s walks, and squat jumps while holding dumbbells.
If you’re using cardio machines, utilize the adjustable handles to conduct sumo squats and lunges, or consider joining a boot camp class that involves light weights. This approach builds muscle endurance while keeping your heart rate elevated for optimal calorie burn, which is vital for reducing stubborn lower body fat and achieving the fastest way to lose weight in hips and thighs.
Incorporate Hill Training Exercises
When aiming for the fastest way to lose weight off bum and thighs, implementing hill training in your workout regime can be highly beneficial. Running uphill, whether outdoors or on a high-incline treadmill, significantly involves the glutes, hamstrings, and quads more than walking or running on a flat surface. The hip and thigh muscles are particularly activated as you push uphill, which further contributes to toning these areas.
Make it a goal to carry out at least one weekly workout composed of hill sprints on either an inclined treadmill or an outdoor hill. After warming up, run strenuously uphill for 30-60 seconds, then jog back down to recover. Aim to repeat this process 6-10 times in total. The muscular exertion in the lower body is intense during hill training, and the downhill portion further builds strength through eccentric loading. For the fastest way to lose weight in hips and thighs, gradually work your way up to sprinting uphill to reap maximum glute and hamstring benefits.
Engage in Stair Climbing Exercises
Stair climbing exercises can be an essential part of the fastest way to lose weight on hips and thighs. Stair climbing machines provide a low-impact workout targeting the calves, glutes, quads, and hamstrings by mimicking the action of climbing steps. When executed at a brisk pace, stair steppers offer an intense lower body and cardio workout designed to maximize calorie-burning and fat loss while toning the legs.
Aim to complete 100-200 total steps or 10-15 flights during your workout. Vary your speed by interspersing short sprints up levels and recovering while maintaining a steady step cadence. To further focus on the glutes, put your weight on one leg and bring the knee of the other leg up as you climb. This isolation technique prevents rest between repetitions and contributes to the amazing sculpting effects of stair climbing on the lower body. Incorporating stair climbing exercises is a crucial component in achieving the fastest way to lose weight in hips and thighs.
Incorporate Kettlebell Swing Exercises
In the quest for the fastest way to lose weight off bum and thighs, kettlebell swings hold a key role. These exercises combine strength training and cardiovascular exercise into a single motion, demanding you to drive through the hips and glutes to swing the weight. Maintaining the proper hinge form primarily works the posterior chain muscles, thus building lower body strength while also elevating the heart rate.
Implement routines involving 10-15 kettlebell swings, followed by 1-2 minutes of cardio exercises such as running or rowing, and aim for 2-3 rounds in total. Alternatively, aim to rapidly complete 100 swings, focusing on achieving top speed and maximum power from the glutes. The acceleration involved in the swings translates to maximized calorie burning, while the necessary strength and power for the swings tone the glutes and thighs with each repetition. Kettlebells are an efficient tool offering full-body benefits when targeting the fastest way to lose weight in hips and thighs.
Include Rowing Intervals in Your Workout Routine
For the fastest way to lose weight in hips and thighs, adding rowing intervals to your fitness regimen could be highly advantageous. Rowing machines provide an exceptional full-body workout, particularly for the quads, hamstrings, glutes, core, and arms. By alternating between intense rowing intervals and easier recovery periods, you can maximize your calorie burn. Aim for a 10-20 minute session, incorporating 30-60 seconds of vigorous, fast rows, then easing up while maintaining a steady pace.
Rowing activates every major muscle group, including those in the lower body, effectively stimulating your metabolism. As you drive power through your legs and glutes during rowing, you’ll certainly feel the burn in your hips and thighs. Serving as an efficient exercise for strength, cardio, and fat loss benefits, rowing can be key in your pursuit of the fastest way to lose weight in hips and thighs. You can opt to use machines at your local gym or consider purchasing a rower for home use if feasible.
In summary, a training regimen combining full-body resistance moves that increase lean muscle and resting calorie burn plus cardio for maximum calorie expenditure and fat loss is ideal for the fastest way to lose weight in the hips, thighs, and other stubborn areas. Use a variety of strength machines and free weights along with interval training, hill sprints, stair climbing, kettlebells, rowing, running, and more. This comprehensive fitness approach shapes your best body ever!
Dietary Strategies for the Fastest Way to Lose Weight in Hips and Thighs
While exercise is crucial, optimizing your nutrition habits is equally important for reducing stubborn lower body fat from the hips, thighs, and butt. No amount of physical activity out-trains a poor diet. To lose weight in a healthy, sustainable manner and enhance fat loss in problem areas like the lower body, follow these key dietary strategies as part of the fastest way to lose weight in the hips and thighs:
Practice Calorie Deficit Control
In the pursuit of the fastest way to lose weight on hips and thighs, it’s vital to maintain a moderate calorie deficit. To shed body fat, specifically stubborn hip and thigh fat, you need to burn more calories than you consume, thereby maintaining a calorie deficit. You can use an online TDEE (total daily energy expenditure) calculator to estimate the number of calories your body expends through metabolic processes, daily activities, and exercise.
To achieve a safe weight loss of about 1-2 pounds per week, reduce your daily calorie intake by 500-750 calories below your TDEE. This approach will lead to a weekly calorie deficit of 3500-7000. Emphasize combining this deficit with regular exercise to maximize your fat-burning potential and accelerate the fastest way to lose weight in hips and thighs.
Incorporate Adequate Protein in Your Diet
If you’re looking for the fastest way to lose weight in hips and thighs, maintaining an adequate protein intake is crucial. Consuming between 0.7-1 gram of protein per pound of body weight each day helps to retain and build lean muscle, ensuring that your body uses fat stores, not muscles, as its primary energy source. Aim to incorporate protein-rich sources like eggs, poultry, fish, Greek yogurt, cottage cheese, tofu, beans, lentils, nuts, or seeds in every meal and snack.
Target an intake of approximately 25-35 grams of protein per meal to support muscle growth, increase your metabolic rate, and enhance fat loss. It’s worth noting that protein requires additional calories for the body to metabolize, which in turn boosts your overall calorie burn. Prioritizing lean proteins in your dietary habits can play a significant role in the fastest way to lose weight in hips and thighs.
Limit Sugar and Refined Carb Consumption
As a significant step toward the fastest way to lose weight off bum and thighs, it’s crucial to reduce the intake of empty calories derived from added sugars, sweetened beverages, candies, baked goods, and processed refined grains like white bread, pasta, rice, and cereals. These simple carbs cause a spike in blood sugar and insulin levels, leading to fat accumulation around the lower body. Moreover, excessive sugar intake interrupts signals from the hormone leptin, which is vital in regulating appetite and fat burning.
Therefore, shift your carbohydrate focus towards fiber-rich complex carbs such as non-starchy vegetables, fruits, beans, legumes, minimally processed whole grains, and starchy vegetables like sweet potatoes, but remember to consume these in moderation. The fiber in these foods mitigates their glycemic impact while providing more nutrients. Prioritizing such dietary changes can substantially assist in achieving the fastest way to lose weight in hips and thighs.
Embrace the Benefits of Healthy Fats
When it comes to the fastest way to lose weight in hips and thighs, don’t be misled into fearing healthy fats. Providing essential benefits for energy production, hormone regulation, brain function, vitamin absorption, and inflammation control, these beneficial fats shouldn’t be avoided. Prioritize consuming an ample amount of unsaturated fats from plant sources such as avocados, olive oil, nuts, seeds, and fatty fish like salmon and sardines.
While limiting saturated fats derived from red meat and full-fat dairy, aim to consume roughly 0.5 grams of fat per pound of your body weight daily from primarily unsaturated sources. These healthy fats can help burn body fat by enhancing feelings of satiety, improving insulin sensitivity, and positively affecting metabolic markers. In addition, these fats can optimize body composition, a key factor in the fastest way to lose weight in hips and thighs.
Ensure Adequate Hydration
In order to sustain the fastest way to lose weight on hips and thighs, it’s crucial to stay properly hydrated by consuming at least 64-80 ounces of water daily. Adequate hydration plays a pivotal role in facilitating fat loss by optimizing metabolism, managing appetite, minimizing water retention that can obscure fat loss, and flushing toxins out of the body. Make sure to cut back on high-calorie, sweetened beverages and focus mainly on water, unsweetened coffee, and tea for maintaining proper hydration levels. This habit will greatly support the fastest way to lose weight in the hips, thighs, and other stubborn areas.
Incorporate an Abundance of Fiber
In your quest for the fastest way to lose weight in hips and thighs, ensure that you consume 25-35 grams of dietary fiber daily. Excellent sources of fiber include vegetables, fruits, oats, nuts, seeds, beans, lentils, and whole grains. Fiber not only normalizes bowel movements but also promotes a healthy gastrointestinal tract and provides a lasting feeling of satiety, allowing you to naturally consume fewer calories and maintain an achievable calorie deficit.
Additionally, fiber aids in preventing blood sugar spikes that can contribute to increased lower body fat storage. By consuming adequate fiber, you’ll be one step closer to the fastest way to lose weight in your hips, thighs, and trouble spots. Fiber-rich foods are essential for facilitating fat loss.
Time Carbs Strategically
While reducing excess refined carbs and sugars is wise, including carbohydrates from nutritious whole food sources as part of a balanced diet remains important, especially for active individuals. Time consumption of healthy complex carbs around your workouts for the fastest way to lose weight in hips and thighs.
Eating carbs promotes glycogen storage in the muscles and insulin activity to shuttle nutrients into cells. Enjoy starchy veggies, fruits, beans and whole grains mainly during the peri-workout period when your body best utilizes them, avoiding massive evening portions that may get stored as fat.
Construct Your Plate Wisely
On your path toward the fastest way to lose weight in hips and thighs, it’s critical to be mindful of creating balanced, portion-controlled meals that encompass lean proteins, vegetables, smart carbohydrates, fats, and fruits. Designing your plate in this manner can significantly aid your weight loss journey. Here’s a simple guideline to follow:
- Fill half your plate with non-starchy vegetables such as leafy greens, broccoli, peppers, or carrots. This helps ensure you intake ample amounts of antioxidants and fiber.
- One-fourth of your plate should be lean protein, sourced either from plants, like beans or tofu, or from animals, like chicken, fish, eggs, and yogurt. This helps maintain and build muscle.
- Another quarter should be allocated to smart carbs derived from foods like oats, brown rice, quinoa, starchy vegetables, or fruits. These provide the efficient energy your body requires.
- Include healthy fats sourced from olive oil, avocados, nuts, seeds, or fatty fish to complete your nutritional meals.
Following this meal construction while controlling your calorie intake can enhance your nutrition while promoting fat loss and facilitating the fastest way to lose weight in your hips and thighs.
Proper nutrition truly optimizes exercise results and enhances fat reduction, especially from stubborn areas like the hips and thighs. Maintaining an appropriate calorie deficit fuels your workout performance without deprivation. Reducing refined carbs and sugars prevents energy spikes and crashes. Lean proteins build and retain muscle. Fruits and vegetables provide nutrients and fiber. Healthy fats satisfy hunger between meals. A balanced diet accelerates the fastest way to lose weight in the lower body while supporting overall health.
Lifestyle Factors for Long-Term Fat Loss Success and the Fastest Way to Lose Weight in Hips and Thighs
While targeted exercise and proper nutrition are the foundation, certain lifestyle habits also support your ability to lose hip and thigh fat long-term. To make consistent progress in reducing stubborn lower body fat as part of the fastest way to lose weight in the hips and thighs, incorporate these daily practices:
Emphasize Persistent Commitment
When aiming for the fastest way to lose weight in hips and thighs, it’s crucial to prioritize consistency over time. Maintain realistic expectations, understanding that losing merely 1-2 pounds per week necessitates a steadfast commitment to your regimen over an extended period. Small, consistent, incremental changes, rather than immediate perfection, are the key to sustained success. Don’t anticipate instantaneous miracles but trust in the process driven by proper nutrition and regular exercise over months, even years.
Achieving lasting lean muscle gains and fat loss through the hips, thighs, and trouble areas takes time and dedication. Nonetheless, with consistent effort and patience, the results of your endeavors will gradually accumulate. Allow the process to work and abstain from extreme measures. The practices needed for sustainable body composition change differ substantially from fleeting fad diet fixes. Always remember to commit for the long haul, as this cultivates the fastest way to lose weight in hips and thighs.
Concentrate on Cultivating Long-lasting Habits
The fastest way to lose weight in hips and thighs doesn’t rest on short-term, extreme strategies but instead focuses on fostering enduring habits concerning nutrition, training, sleep, stress relief, and more. Aim to establish routines that you can realistically sustain for life, beyond just attaining your weight loss targets.
Direct your efforts to behaviors that promote health, strength, consistency, and overall well-being, rather than merely focusing on outward appearances. Avoid crash diets and overtraining, which tend to backfire by inducing rebound weight gain. Instead of expecting miracles overnight, implement small, incremental changes over time. Your ultimate objective should be to adopt nourishing, sustainable habits that become ingrained over time, instead of relying on temporary quick fixes. This focus on lifelong habits unlocks the fastest way to lose weight in hips and thighs.
Prioritize 7-9 Hours of High-quality Sleep Each Night
Chronic sleep deprivation can considerably hinder weight loss and muscle gains by disrupting glucose metabolism, increasing cortisol levels, boosting hunger hormones such as ghrelin, and reducing leptin. To truly facilitate the fastest way to lose weight in hips and thighs, it’s imperative to prioritize 7-9 hours of quality sleep nightly. Through adequate sleep, you can effectively control your appetite, balance hormones, support workout recovery, and curb emotional eating.
To promote optimal sleep, set a consistent bedtime and establish a pre-sleep routine. Limit your engagement with electronics, steer clear of late-night eating, create a cool and dark environment conducive to rest, manage stress effectively, and utilize relaxation techniques to prepare your body and mind for rest. Quality sleep is a cornerstone for your long-term efforts towards achieving the fastest way to lose weight in hips and thighs. Conversely, sleep deficits can significantly derail your progress.
Incorporate Stress Relief Practices
Unmanaged daily stress contributes greatly to weight loss difficulties by elevating levels of the hormone cortisol which signals fat storage around the midsection, hips, and thighs. Cortisol increases appetite and emotional eating tendencies also thwarting success.
Take deliberate actions to keep stress in check like daily meditation, yoga, deep breathing exercises, nature walks, diffusing adaptogenic essential oils, laughing, journaling, or music immersion. De-stressing lessens cortisol so your efforts keep reducing lower body fat as part of the fastest way to lose weight in hips and thighs.
Cultivate a Supportive Community
Having positive, encouraging people around you who want to see you succeed helps create accountability, motivation, and strength on tougher days. Surround yourself with a community, whether friends, family, a trainer, an online group, or social media feeds, that inspires and uplifts you, not bring you down.
Staying on track with the fastest way to lose weight in the hips and thighs is much easier with an uplifting support system cheering you on, than trying to go it alone. Seek those who keep your outlook positive and ambition strong. Their presence can make all the difference long term.
Evaluate More Than Just the Numbers on the Scale
While the reading on the scale can provide you with a measurable data point, it’s far from the complete picture of your fitness journey, especially when you’re focusing on the fastest way to lose weight on hips and thighs. Allocate importance also to non-scale victories, such as better sleep quality, craving control, heightened energy levels, faster running times, fitting into smaller clothing sizes, or setting new personal lifting records. Being patient with weight loss plateaus is essential. If the scale isn’t budging, but you’re feeling better and noticing a more toned outlook, maintain a positive attitude!
When sculpting your hips and thighs as part of the fastest way to lose weight in these regions, you may find that the decrease in numbers on the scale doesn’t adequately capture the eminence of your muscle development, increased health benefits, improved body composition, and fitness improvements. Hence, it’s advisable to exercise patience and employ metrics beyond just the readings on the scale.
Nurture Emotional Health
In your quest for the fastest way to lose weight in hips and thighs, sustaining long-term weight and fitness gains requires not only consistent investment in your physical health but also substantial emphasis on your emotional well-being. Periodically engage in self-care activities that relax your mind, like taking baths, giving yourself massages, immersing in nature, reading inspirational books, listening to thought-provoking podcasts, tending to a garden, or journaling your thoughts and feelings.
Seek guidance from a counselor or therapist if required for additional support. Shedding lower body fat in the fastest yet sustainable manner necessitates cultivating mental resilience, sustaining optimism, and fostering self-compassion towards yourself and the process involved. Don’t compromise your mental health in your pursuit of an ideal body. Make nurturing emotional wellness a priority alongside your physical goals.
With realistic expectations, dedication over an extended timeframe, commitment to healthy habits, ample sleep, stress relief practices, a supportive community, and compassion, you will steadily shed excess hip and thigh fat in a healthy, sustainable manner that transforms your body over months and years. Quick fixes never last, but small , steps done consistently create massive change.
Conclusion
The fastest way to lose weight in the hips, thighs, and butt is through a comprehensive regimen of targeted lower body exercises, full body strength training, cardio, and a modest calorie deficit of 500-750 calories daily. Prioritize moves like squats, lunges, step-ups, and HIIT to tone while trimming lower body fat. Include core training and full-body lifting sessions to increase lean muscle mass and resting metabolism. Combine consistent activity with a nutrition plan high in protein, fiber, healthy fats, and complex carbs. Stay hydrated and get adequate sleep as well. Small sustainable changes you stick with long-term provide the keys to shedding stubborn lower body weight successfully.
With a commitment to regular workouts, controlled nutrition without extremes, patience, and self-compassion during slow periods, you can safely and effectively achieve lasting leanness in the hips and thighs. Avoid any quick-fix attempts for spot reduction that fail and backfire. Trust in the process of lifestyle improvements over time. If you stay consistent, the results will come. Losing just 1-2 weekly pounds equates to over 50 pounds after a year! Approach the fastest way to lose weight in hips and thighs in a healthy manner and your dream lower body is well within reach.
FAQs about Fastest Way to Lose Weight in Hips and Thighs
1. How to lose hip and thigh fat in 1 week?
While it's extremely challenging to lose a significant amount of hip and thigh fat in just 1 week, you can take steps to lose some initial water weight and fat. You need a big calorie deficit, so restrict calories to 1200-1500 per day while eating lots of protein like chicken, fish, eggs, and veggies. Drink plenty of water and avoid sodium and carbs. Exercise daily with, intense cardio like sprints, cycling, or HIIT for 45-60 minutes to boost fat burning along with lower body resistance training to build muscle. Go for longer walks whenever possible. Know that 1 week is a very short timeframe and you may only lose 1-3lbs of fat, some of which will come from all over not just hips and thighs. Be patient and focus on consistency over a longer period to see more dramatic fat loss from your lower body.
2. How can I lose my hips and thighs in 2 weeks?
Losing significant inches from your hips and thighs in just 2 weeks requires diligent effort. Stick to a calorie deficit of 500-750 calories daily focusing on lean proteins, vegetables, fruits, whole grains, and healthy fats. Avoid sugar and refined flour. Perform lower body strength training like squats, lunges and hip thrusts at least 4 times per week, allowing rest days. Do HIIT or cardio for 30-45 minutes most days. Get in at least 10,000 steps daily with short walks. Stay very hydrated to flush out excess water. After 2 weeks of consistent diet and focused lower body training, you may lose up to 3-5lbs and 1-2 inches from your hips and thighs. Have realistic expectations, as fat loss takes time. Adjust your plan after 2 weeks based on your progress.
3. Why is it hard to lose weight on hips and thighs?
It can be frustratingly difficult to lose weight from the hip and thigh region for several reasons. Women naturally have more fat storage in hips and thighs than men for childbearing. Additionally, these large muscle groups are often neglected during workouts, making it harder to torch fat. Diet plays a role too - excess calories, sugar, and alcohol are easily converted and stored as lower body fat. Hormones like estrogen also drive fat to hips and thighs. Losing this stubborn fat requires a concerted effort - combining lower body strength training to build muscle with cardio to burn fat, plus a clean diet in a consistent calorie deficit over weeks and months. And unfortunately, the hip and thigh area is often the last place we lose fat. Progress can be slow, so persistence and managing expectations are key.
4. How to lose thigh and hip fat diet?
To lose stubborn thigh and hip fat through diet, reduce your overall calorie intake while getting at least 0.5-1g of protein per pound of body weight daily. Focus on lean proteins like poultry, fish, eggs, and tofu. Choose complex carbs including vegetables, fruits, legumes, whole grains, and starchy veggies. Get healthy fats from oils, nuts, seeds and avocado. Avoid refined carbs, sweetened drinks, desserts, fried food, and alcohol which can all contribute to lower body fat storage. Load up on fiber from vegetables, berries, beans, lentils, chia seeds, and flaxseeds to stay full. Stay very hydrated with water and unsweetened beverages. Consider reducing sodium to avoid bloating. Be patient - a moderate calorie deficit combined with lower body training consistently over weeks and months will eventually help you lose that stubborn hip and thigh fat.
5. What is the fastest way to lose weight in my hips and thighs?
There are a few effective strategies that can help you lose weight quickly from your hips and thighs. First, focus on exercises that target the lower body like squats, lunges, step-ups, and hip raises. Aim to do at least 30-45 minutes of lower body strength training 3-4 times per week. This will help build muscle and boost your metabolism. You should also do some form of cardio like walking, jogging, cycling, or swimming for 30-60 minutes most days. High-intensity interval training (HIIT) is great for fat-burning too. Make sure you are in a calorie deficit, reducing your calorie intake by 500-1000 calories per day. Cut out processed foods, refined carbs, and added sugars, and focus on lean protein, healthy fats, and fiber. Drink lots of water to stay hydrated. You may see results in a few weeks if you combine targeted exercise with a healthy calorie-controlled diet and active lifestyle. Be patient and persistent.
6. How quickly can I lose weight in my hips and thighs?
The speed at which you lose weight can vary depending on several factors. However, with a disciplined approach, you may begin to see results in as little as 2-4 weeks. A reasonable goal is to lose 1-2 pounds per week through a combination of a calorie deficit, strength training, and cardio. The key is persistence and consistency with both your diet and exercise routine. To lose weight sustainably long-term, aim for no more than 2 pounds of weight loss per week. Crash diets or excessive calorie restriction can backfire. Be patient with your body and focus on developing lasting healthy habits. Losing 1-2 inches from your hips and thighs through fat loss in a month is a feasible goal when you combine diet and focused lower body exercises. Keep in mind that muscle weighs more than fat, so the number on the scale may not change quickly, but you'll notice your clothes fit better. Consistency is critical for seeing faster results in your hip and thigh slim-down efforts.
7. What diet is best for losing weight in the hips and thighs?
There is no one specific diet that targets weight loss only in the hips and thighs. However, reducing overall body fat through a balanced calorie deficit is key. A diet lower in processed foods, added sugars and refined carbohydrates can aid weight loss. Focus on getting enough protein, around 0.5-1g per pound of body weight, to help retain and build muscle mass while losing fat. Choose complex carbs from fruits, veggies, and whole grains which are digested more slowly and won't spike blood sugar. Healthy fats like avocado, olive oil, nuts, and fish provide satiety. Increase fiber intake through leafy greens, beans, berries, and flaxseeds to stay full. Limit sodium and drink plenty of water to avoid bloating. Do not cut calories too restrictively or you may lose muscle. Aim for a modest calorie deficit of 500-1000 calories daily from your maintenance needs for safe, sustainable weight loss all over including your hips and thighs.
8. How can I speed up my weight loss results in my lower body?
There are a few strategies that can help speed up weight loss results from the hips, thighs, and butt area. First, make sure you are strength training with lower body compound exercises at least 2-3 times per week - squats, lunges, hip thrusts etc. This builds metabolism boosting muscle. Add in short, intense burst cardio like sprints or intervals 2-3 times a week to burn more fat. Increase your steps by walking more throughout the day. Standing and fidgeting also burn extra calories. Reduce your overall calorie intake by 250-500 calories daily and focus on nutrient-dense whole foods. Stay hydrated with water and unsweetened drinks. Consider reducing refined carbs and alcohol which may cause bloating or fat storage in the lower body. Adding yoga or pilates 2-3 times per week also tones the lower body well while building core strength. Get enough sleep and manage stress too. Be consistent and patient - it may take 2-4 weeks to notice significant changes. But strategic exercise combined with a modest calorie deficit will yield results.
9. How can I stay motivated to lose hip and thigh fat?
Losing weight and toning up your hips and thighs requires commitment, but there are some great ways to stay motivated:
- Find an accountability partner or trainer to keep you consistent. Share your goals and progress.
- Take before photos of yourself to track visible changes in your body - this can be motivating.
- Buy new workout clothes or gear like shoes to get excited for exercise.
- Focus on how much better you will feel with more strength, stamina, and confidence.
- Use apps to track progress like weight, measurements, or body fat percentage.
- Record your workouts and celebrate fitness milestones and personal records.
- Plan and prep healthy meals to set yourself up for eating well.
- Join exercise challenges or compete against your own prior performance.
- Focus on the improved mobility, sleep, and mood you’ll gain along with weight loss.
- Create an inspirational motivational board with quotes, images, and reminders of your goals.
- Remember that small progress adds up - focus on consistency over perfection.
The key is finding what motivates you personally. Set compelling goals, track progress, and focus on all the physical and mental benefits you will gain by losing some weight in your hips and thighs through steady healthy habits.
