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How To Lose Hip Fat Without Exercise in 12 Easy Ways

No, your “hips don’t lie” when you have unwanted pounds on them!

If you are a woman right out of pregnancy, you probably know how depressing it feels not to be able to fit in those old jeans anymore.

If you have a 9-to-5 desk job and almost little or no time for exercise routines, you probably look at yourself in the mirror and find a protruded tummy.

Be it your belly or the hips, once you have excess fat, you appear bulkier. And it can sometimes affect your self-esteem.

Losing hip fat without exercise is challenging, as physical activity is crucial for overall weight loss. However, you can reduce hip fat through dietary adjustments. Focus on a balanced, calorie-controlled diet rich in whole foods, vegetables, lean proteins, and healthy fats. Avoid sugary and processed foods. Additionally, staying hydrated, managing stress, and getting enough sleep can support weight loss efforts.

Rather than wondering how to lose hip fat without exercise, let me introduce twelve proven ways to lose hip fat with the slightest sweat.

Table of Content

What Causes Hip fat?

Hip fats give your body a very particular shape. It gives you an apple or a pear-shaped body. Otherwise, you could have looked toned and slender.

There are several causes of hip fat. It varies from male or female, person to person. There could be underlying reasons behind it too. But the primary reasons for that roll on your hips are:

  • Menopause
  • Pregnancy
  • Picking the wrong foods to eat
  • Sedentary lifestyle
  • Zero physical exercises
  • Bones ailments
how to lose hip fat without exercise

How To Lose Hip Fat Without Exercise (12 Proven Ways)

I have rounded up 12 proven ways to lose hip fat without exercise. These are initially habits that you can infuse in your lifestyle and make necessary changes. A gradual transition into these habits will help you lose thigh fat without exercise:

Have a Balanced Diet

What you eat accumulates in subcutaneous layers of your skin and slowly forms fat.

A considerable part of our diet causes fat in our hips, breasts, belly, arms, etc. There can be multiple locations of fat generation in your body based on your gender, age, and lifestyle. To lose hip fat without exercise, you should keep an eye on the calories intake.

Fibrous and protein-rich foods will help to provide you a less calorie yet better nutrition. As a weight-loss component, this group of foods stays longer in the stomach. When paired with vitamins and mineral-rich foods, these foods help remove body fat from areas like your hips.

Hip fat is one of the most stubborn fat out there. It won’t be easy to get rid of them in an instant. Your love handles, back fat, buttocks, and lower belly will need a lot of work to be done. Since you plan to lose hip fat without exercise, the diet should be your primary concern.

You can also follow a low-carb, intermittent fasting routine or a keto diet. Thus, you can find practical and more rapid results.

Cut Down Calories

Initially, it will be a bit difficult to keep track of food consumption. But once you know when to stop, you will be surprised to see how your stomach starts to refuse extra foods.


Each day a total of 1200 calories is recommended for an adult who wants to lose weight or shred fats.

As your breakfast is the first meal of the day, try to have at least 300 to 400 calories each day. Avoid taking juices that have added sugar, white sugars, or artificially sweetened foods.

Choose oats, almond milk, brown bread, green veggies, and most of anything that will hold on to your stomach and not bloat you. A good breakfast can be the cornerstone of how to lose hip fat without exercise journey.


For lunch, choose protein like chicken, beef, and plenty of vegetables. Add green leafy vegetables as they are high on fibers and tend not to bloat you. They clear your stomach rapidly.

Refrain from foods that are high in trans fat. These will accumulate more fat on the waist and hips. Love handles are thus created.


Dinner is supposed to be slightly lesser in amount than lunch. You can keep the same combination or be innovative. Always finish your meals by 7 pm at best so that your body has enough time to metabolize the foods.

Kick Start with Lemon Juice and Warm Water

Lemon is rich in vitamin C and low in calories. Putting lemon juice in your everyday meal will increase your taste and also boost your metabolism.

Begin your day by squeezing a lemon to a tablespoon amount and mixing it with a glass of warm water. Add on honey if you want to.

how to lose hip fat without exercise

This mixture of water and lemon juice has excellent fat-burning properties. It helps to lose fat off your hips when taken regularly.

In addition, it is also considered a tasty replacement for calorie-rich sugary drinks.

Put aside your favorite mojito or soda and drink this to be on the safest side. And stay away from worrying about how to lose hip fat without exercise.

Spice Up Your Diet with Cayenne Pepper

Cayenne pepper is widely available all across the world.

This pepper is an excellent source of vitamins. It is healthy and a better choice for your foods. Cayenne pepper helps with digestion, migraine, metabolism and detoxifies the toxins. Replace black pepper with cayenne pepper to elevate metabolism.

The pepper increases the body temperature, and this helps to reduce body fat. 

Water, a lot of water every day

There is no alternative to having plenty of water. Whether it is spot reduction, weight loss, or clear skin, water is the answer to almost everything.

Water increases the fullness of your stomach and makes you eat less. Before every meal, drink a glass of water. It will help you to lose hip fat along with other body fat without exercise. It is a good habit that you can prolong lifelong.

Say No to Alcohol

The side effects of alcohol are so many that the list itself is a write-up. Alcohol can increase the ab-hip ratio. Studies have found out that people who drink regularly have larger and broader hips than others. Alcohol can bloat you up. Bloating inflates your lower belly and makes you look bigger.

On the other hand, as alcohol is high in sucrose, it also increases net carbohydrate consumption. Moreover, it slows down your body’s metabolism. Hence, it is better to say goodbye to alcohol.

Be Ruthless with Refined Sugar

Cut off all the refined sugar from your meals to get those lean abs and perfect hips. If you plan on losing the extra inches from your hips without exercise, learn never to take a sip of refined sugar-rich drinks.

In most cases, these drinks are high in fructose. Fructose in the liver turns into fat and accumulates on the hips. So, if you want to know how to lose hip fat fast, be ruthless with refined sugar.

Sea Salt Solution For Weight Loss

When table salt and sea salt are put on the table, always remember to pick sea salt. Sea salt has a lesser quantity of sodium and is a nutritious replacement. It boosts the metabolism and provides immunity to a person. In addition, it makes the heart work fine as a feather.

Gradually it aids in weight loss and is always the best choice over all kinds of salts.

Check How are Your Hormones

Often women complain of not eating much, maintaining a good exercise routine, and having a significant amount of fat on their hips. To shred these extra inches, you might be working day and night, but it barely shows results.

Underlying diseases can be an essential reason why this is happening. Get yourself checked and make sure you do not have conditions like fat retention, hyperthyroidism, PCOS, etc.

Try Apple Cider Vinegar

Apple cider vinegar helps to reduce the fat of the abdominal region. Start your day by mixing a teaspoon of apple cider vinegar mixed with warm water. It is a great detox drink. It is better to drink on an empty stomach, as it clears all the extra toxins out too.

Continue having it for over a month or two. You shall see noticeable changes in a while.

Green Tea Can Go a Long Way

Avoid milk tea, milk coffee and shift to green teas and black coffee. Of course, without sugar in the morning. These little habits will satisfy your need to lose the fats of your hips.

Green tea is rich in antioxidant properties. These will burn the fat off your body without exercising with the help of caffeine and catechins. It burns about 100 calories a day even without exercising.

Stay Away From Junks and snacking

Junks and snacking have to be your biggest enemy in terms of hip fat. Fast, aka junk foods, are rich in trans fat and sugar. Carbonated drinks, fried foods, chips, sodas, you name it. All of them have a humongous amount of fat. They store on the subcutaneous layer over the hip bones and increase the mass there.

Avoiding junk and snacks is difficult, considering our life has become so fast. But choose to make changes in choices. The more you adapt to these habits, you will lose those extra inches even within 7 days!

Your Hip Need Sleep Too!

Every part of your body needs rest. Try not to stress your hips with numerous exercises. Instead, choose to be innovative and pick options that will naturally help you trim down your waist and hip line.

After a hectic day or gym session, try to have a sound sleep. It will keep the concern of how to lose hip fat without exercise in the bay.

how to lose hip fat without exercise


How can I lose thigh fat in a week without exercise

You can, but it is going to be extremely difficult. Without exercise, it is hard to lose what you already have. But it is not impossible. Owning up the perfect life choices can help you lose the extra pounds.

Rather than worrying about how long does it take to lose hip fat, it’s better to get a start.

How do you slim down big hips?

Big hips are assumed to look attractive, but it also gives a bulky look. Many males or females prefer not to look so. Hence they try to slim their big hips. So, how to lose your hip fat without exercise?

You can tose down your hips apart from surgical intrusion by having a more protein-based diet and less fat intake.

What foods burn fat without exercise?

Foods high in antioxidants like vitamins, fibers can help to burn fat without exercise. It will not take long to see significant results if you do so.

How do I strengthen my hips?

Strengthening the gluteal muscles can be done by strengthening your upper core body. All these are highly dependent on the exercises you do and minimally dependent on the foods you intake.

Bottom line

Without exercise losing, fat is challenging but not undoable. Learn to make the right choices of food and habits for yourself. Instead of focusing on spot reduction, it is recommended to lose overall body fat. And so, you will find yourself losing a few more inches from your target areas. “How to lose hip fat without exercise”- will then be an easy answer for you too.

Never lose hope while you are shaping yourself up. Love yourself a little more every day and pay attention to staying healthy! And I am sure you don’t have to worry anymore about how to get rid of hip fat without exercise.

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