How to Get Rid of Hip & Leg Fat

According to Joey Atlas, author of "Fatness to Fitness," the hip and leg areas are the hardest places to lose fat, especially in women. With time, and the willingness to comply with a diet and exercise plan, anyone can lose the unwanted fat from the hip and leg areas. If you feel you can't do it alone, try to find a partner or someone who will motivate you to complete your goal.

Instructions

1. • 1
     Before beginning an exercise program, assess your daily food intake. To remove the unwanted fat from your legs and hips, cut out all junk food. Eat fruits, vegetables and foods that are high in protein to help you get rid of fat and gain muscle. Cutting down on your sugar intake will speed up the process of removing fat, especially from your hip area.
   • 2
     Exercise often throughout the day. If you have a job that requires you to sit at a desk, you are more likely to gain weight around your hips and legs. Try doing some of the following exercises throughout the day: take the stairs in your office building instead of the elevator, take a quick walk on your lunch break or clench your bottom while you sit at your desk. Not only will these exercises help you lose fat, they will increase your energy.
   • 3
     Do standing leg lifts for 30 minutes each day. To perform this exercise properly, make sure that you are standing up straight. Place one hand on a wall or a heavy chair for support. Raise one leg to the side as far as you can, then lower to the floor. Repeat with opposite leg.
   • 4
     Do side twists for 30 minutes each day. Side twists help remove fat from the hip area. Sit upright in a chair, and slowly twist left and right as far as the body will move. Try doing this while watching your favorite television show.
   • 5
     Do at least 30 to 45 minutes of cardiovascular exercises each day. This will speed the weight loss in the hip and leg areas. Running, walking, aerobics and swimming are a few effective cardiovascular exercises.