INTRODUCTION
Hip fat or love handles are the fat or skin extending outward from the hip. It is more visible in females than males. Getting hip fat may have many reasons. Although there is no way to reduce hip fat alone, we can tone up our bodies through proper exercise and diet.
REASONS FOR HIP FAT
-
- Genetics: Genetics can play a vital role in your overall fat metabolism and the reason behind hip fat accumulation
- High-calorie diet: A high-calorie diet can result in over-fat deposition in the body.
- Lack of physical activity: A sedentary lifestyle can lead to lower energy consumption by the body, and the excess glucose in the body will accumulate as fat.
- Hormonal imbalance: Hormonal imbalance affects fat metabolism leading to obesity and hip fat. Examples are cortisol, thyroid hormone, etc.
- Menopause: Menopause can lead to hormonal imbalance and over-accumulation of fat around the belly and hips.
- Underlying causes: Underlying causes such as hypothyroidism, diabetes, etc. can cause belly and hip fat.
- Stress: It can also be a cause of deranged fat metabolism and hip fat accumulation
- Sleep deprivation
UNDERLYING RISK FACTORS
Hip fat is not a threat, but may indicate some underlying diseases.
- Diabetes
- Hypertension
- Hypothyroidism
- Depression
- Stroke
- Osteoarthritis
- High cholesterol levels
- Liver diseases
MANAGEMENT OF HIP FAT
It is not possible to target just the hip fat. A better lifestyle can help tone up and get rid of hip fat.
Diet Management
- Calorie deficit diet
- Avoid high-calorie foods
- Include whole foods in the diet
- Include lean meat in the diet
- Avoid saturated or trans fats
- Include foods with low glycemic-index (whole grains, whole fruits, non-starchy vegetables, legumes)
- Include complex carbohydrates
- Include more protein in the diet
- Avoid processed food
- Do not starve yourself
- Drink plenty of water
- Include fiber-rich food in the diet
- Avoid fried food
- Avoid fast food
Lifestyle changes
- Avoid alcohol consumption
- Avoid smoking
- Opt for an active lifestyle
- Do not starve yourself
- Have a proper routine for life
- Do not skip medication for any underlying diseases
- Periodic checkups and doctor visits
- Stress management
Target exercises
There are no single-point fat reduction exercises. Including the following exercises in your daily exercise routine will help in toning up the body.
- Side planks
- Bicycle crunches
- Squats
- Fire hydrant
- Russian twists
- Running
- Lunges
Surgical methods
Hips liposuction: Hip liposuction is a surgical method where the excess fat around the hips is removed.
SUMMARY
Hip fat or love handles are the fat or skin extending outward from the hip. It is more visible in females than males. Getting hip fat may have many reasons. Although there is no way to reduce hip fat alone, we can tone up our bodies through proper exercise and diet. It is not possible to target just the hip fat. A better lifestyle can help tone up and get rid of hip fat.
