Slimmer Lower Body for Men
Slimmer Lower Body for Men

Problem Areas

The hips and thighs are common areas of concern for many people on a weight loss journey. This problem area can be stubborn, and the fat may seem determined to stick around. While it may seem difficult to find weight loss solutions that work for you, it is possible to get rid of stubborn lower body fat. By making a few strategic changes in your diet and exercise routine you will be able to see results.

Lunge Woman

Factors That Influence Body Fat

Age, metabolism, gender, genetics, and hormones are just a few factors that can explain why some people gain more weight in their lower bodies than others. Sex hormones, like Estrogen and Testosterone, especially play a huge role in fat distribution. Testosterone, the male sex hormone, encourages fat to collect in the midsection, while Estrogen, the female sex hormone, leaves fat deposits all over the body, predominantly in the thighs, hips, and butt. This is why women are more likely to have a “pear shape.” Other factors like age and metabolism also influence where you store your fat. For example, after menopause many women go from holding their fat in their hips and thighs to storing more fat in their stomachs. This happens as Estrogen production slows and a similar thing occurs in men as they age. While metabolism, hormones, and genetics are not things you can freely change, that doesn’t mean losing weight in your hips and thighs is unachievable. It is very possible and may be necessary for your health.

Comparing Body Fat

There are two types of body fat, Subcutaneous and Visceral fat. Subcutaneous fat is the fat that you can see and feel. This fat serves as protection for your organs and provides your body with energy. For the most part, Subcutaneous fat is harmless. On the other hand, Visceral fat is the fat that lies deeper inside the body. It is located in the abdomen and surrounds vital organs. It is considered dangerous as it slows your metabolism, hinders organ function, and can lead to other health issues. Thigh fat is a type of Subcutaneous fat. This means it doesn’t have the same health risks as other fat deposits like Abdominal fat. However, it’s harder to lose lower body fat and it can still have a huge impact on your health.

How Lower Body Fat Impacts Your Health

While lower body fat isn’t as risky as visceral fat, your health and overall well-being may improve if you shed a few pounds. Excessive fat cells cause inflammation in the body and put you at risk of developing health complications like Osteoarthritis, difficulty breathing, high blood pressure, high cholesterol, and sleep apnea. Being overweight can also significantly increase your chances of developing diseases like diabetes, cancer, gout, gallbladder disease, and heart disease. Losing weight can help you avoid these health complications. Remember, making effective changes doesn’t have to be extreme or hard. According to medical professionals, losing just 5-10 pounds is a good step in the right direction.

Salad with vegetables

Establish Healthy Eating Habits

One of the most effective ways to lose weight and improve your health is by changing your eating habits. Diet can easily be the thing standing between you and lasting results. Some healthy eating tips to lose weight in your lower body include drinking more water and reducing your salt intake. You may also find it helpful to limit the amount of refined carbs you eat and choose more whole grains. Whole grains are full of iron, magnesium, antioxidants, and fiber. These vitamins and minerals are all components of a healthy diet and will help you on your weight loss journey. Other nutrients like protein are an important part of any diet as they can help you build muscle, cut cravings, and make you feel fuller longer.

Exercise to Reduce Hip and Thigh Fat

Exercise is a fundamental part of any weight loss journey. While exercise will help you reach your fitness goals, you cannot target weight loss specifically in your lower body. To really achieve lasting results, you should incorporate comprehensive full body workouts into your exercise routine. Cardio is a great place to start. Cardio exercises, like swimming, running, and jumping rope can help you reduce your overall fat and improve your heart health, strength, and endurance. You should also add strength training exercises to help you tone your muscles. Try toning your thighs, hamstrings, and butt with bodyweight exercises like squats, bridges, and lunges. These workouts will strengthen your legs, tone your muscles and, when paired with cardio, help you slim your lower body.

Make The Changes

Genetics, hormones, and gender, are all factors that influence why some people hold onto more lower body fat than others. While these factors may seem uncontrollable, you can still take charge of your health. To slim your lower body, you should adjust your eating habits and incorporate cardio and strength training into your exercise regimen. This will help you lose weight all over your body and lower your risk of developing obesity related health conditions. With a few adjustments you can have slimmer hips and thighs and a healthier lifestyle.

18 Healthy Ways to Lose Hip and Thigh Fat

1. Embrace Cardio

Cardio is great for your body in several ways. It’s good for your heart and metabolism, improves your aerobic capacity, and burns body fat. Try incorporating swimming, running, dancing, High Intensity Interval Training (HIIT), and other forms of cardio into your exercise regimen. This will help you to burn fat in your hips and thighs while managing your weight.

Blonde Woman Running

2. Get Toned

While it’s not possible to lose weight in just one specific area of the body, you can still do exercises that target your lower body to tone your hip, thigh, and leg muscles. Try doing bodyweight exercises such as lunges, squats, burpees, and glute bridges. Body weight exercises such as these convert fat into muscle tissue, and when paired with cardio they can drastically improve your health and fitness.

3. Challenge Yourself

Together, cardio and toning exercises are an effective way to burn fat in your lower body, but don’t stop there. Challenge yourself by adding weights and other forms of resistance training into your exercise routine. Resistance training is versatile, easy to incorporate into a workout, and is great for your body. It is also one of the best ways to gain muscle, burn calories, boost your metabolism, and build your endurance all at the same time.

4. Stay Hydrated

Getting enough water is important for so many reasons. Not only will staying hydrated help you feel better and help your body run better, but it can also aid in weight loss. Studies show that drinking a glass of water 30 minutes before meals increased weight loss by nearly 45% in just 3 months. So don’t skip your water! Instead, find ways to drink more water throughout the day or eat your water in the form of nutrient rich fruits and vegetables.

5. Balance Your Calories

One of the simplest ways to lose weight and shed hip and thigh fat is to balance your caloric intake. Calories are used to measure the energy that you get from food. Your body needs calories to burn as energy, but when you eat more calories than you burn, your body stores the excess energy as fat. Try to balance your energy by aiming for a caloric deficit, or burning more calories than you consume throughout the day. This method is one of the most effective ways to manage your weight and can help you lose fat in your lower body.

Yoga One Leg Pose

6. Manage Your Sugar Intake

Eating too much added sugar can take a serious toll on your body. Not only does this increase your chances of developing chronic diseases such as diabetes, but it can also cause you to gain weight. Try to manage your sugar intake by eating more whole, natural foods and avoiding processed foods. This will limit the amount of sugar and refined carbs you consume and keep you on track during your fitness journey.

7. Cook Smarter

Your health starts with what you eat. Thankfully, you don’t have to make drastic changes in your diet to see results. Instead, try making simple adjustments in the kitchen. Eliminate unhealthy cooking oils, margarine, or lard as these are full of trans fats and calories. Instead, try healthier alternatives such as olive oil, avocado oil, or coconut oil.  Other healthy cooking strategies, like baking your food over frying it and steaming vegetables to retain their vitamins and nutrients, are simple adjustments that will make all the difference.

8. Manage Your Stress

Chronic stress can take a toll on your physical and mental health.  Not only can it lead to unhealthy eating habits, damaging coping mechanisms, and fatigue, but it can also encourage your body to store fat. To have a truly healthy body, you should pay attention to both your mental and physical well-being. Try to find healthy stress relievers like hobbies, meditation, or exercise. This will help you lose stubborn weight and become healthier, both mentally and physically.

Alarm Clock

9. Sleep Your Way to Success

Getting enough sleep may be more important than you think. In fact, according to several studies it may be just as important as diet and exercise when it comes to losing weight. Try to aim for 7 to 8 hours of sleep each night to allow your body enough time to recover properly. Not only will this help you burn lower body fat, it will also help you feel better mentally.

10. Strategize Your Meals

How and when you eat may be just as important as what you eat. Everything from the size of your plate, what you do while you eat, and when you have your meals can have an impact on your body. Experiment with your meals to discover how the way you eat affects your body and your health. Studies show that eating more calories earlier in the day can help with weight loss. Experiment with eating your largest meal for breakfast and smaller meals progressively through the day, or try intermittent fasting.

11. Snack Smarter

Snacking can make or break a healthy diet. Snack smarter by replacing fried, salty, or processed snacks with vitamin rich fruits and vegetables or protein packed nuts. This change, while simple, may be enough to jump start your weight loss journey.

12. Try a Low Carb Diet

Low carb diets such as Keto and Atkins have become increasingly popular over the past few decades. Low carb diets are an effective way to manage your sugar intake, lose weight, and reduce body fat. You don’t have to completely overhaul your diet to make a positive change. Simply replacing refined carbs with whole grains should be more than enough to help you lose lower body fat.

13. Work on Fitness Outside the Gym

Fitness extends beyond the gym. Find ways to add more physical activity into your daily routine. Try walking for 30 minutes in the morning or evening, or even bike to work. The key is to find exercises that you can integrate into your normal everyday activities. After exercise becomes part of your daily routine, it will be easy to maintain your new, healthy fitness habits.

14. Set Goals

Clarify your weight loss goals. Losing weight and getting in shape may seem like the obvious goal of a fitness journey, but it helps to also establish more personal goals. In other words, find your “why.” Write down exactly what you would like to achieve and why you want to achieve it. This goal can be to lose a certain amount of weight, to run a mile in a certain time, or even just to be healthier in general. Then break down that goal into smaller, measurable milestones that you will work towards and accomplish one by one.

15. Walk More

Walking is one of the simplest, yet most effective ways to improve your health. It is also easy to incorporate into your lifestyle. Try walking in the morning and evenings or parking further away from your destination. Taking a brisk walk at least a few times a week can help manage your weight and can also help improve your mood and mental well-being.

16. Fill Up With Protein and Fiber

Together, fiber and protein can help reduce cravings and the desire to needlessly snack, give your metabolism a boost, and provide you with the energy to take on the day. Fiber rich foods like berries, leafy greens, nuts, beans, and legumes, plus proteins like eggs, dairy, and meats are healthy yet filling components of a healthy diet.

Vegetable Basket

17. Journal Your Weight Loss Journey

Keep yourself accountable to your fitness goals by journaling your journey. Write down exactly what you would like to achieve, your current health status, and what you eat on a daily basis. Not only will this keep you accountable to your weight loss plan, it will also help you recognize your eating habits, manage your caloric intake, and help you make adjustments to your diet.

18. Prepare for the Journey

Creating a healthy lifestyle doesn’t happen overnight. It will take time, dedication, and preparation. Prepare by setting measurable and realistic goals, having a checkup with your doctor, and preparing to revamp your diet. Just remember to pace yourself. Give yourself time to adjust to the healthy changes you’re making, and then keep moving forward. Doing so will help you make sustainable, long-term changes to your lifestyle and body.

– Here’s why your body stores more fat in certain places



– Health Risks Linked to Obesity



– What a 5% Weight Loss Can Do for Your Health



– Why is it more dangerous to have belly fat?



– Why People Store Fat in Different Parts of the Body



– How to lose subcutaneous fat: All you need to know



– What your weight gain trouble spots say about your health



– Spot Reduction Myth in Weight Loss



– 11 Ways To Lose Thigh Fat And Tone Your Legs



– How to Lose Weight Fast: 3 Simple Steps, Based on Science


Problem Areas

The hips and thighs are common areas of concern for many people on a weight loss journey. This problem area can be stubborn, and the fat may seem determined to stick around. While it may seem difficult to find weight loss solutions that work for you, it is possible to get rid of stubborn lower body fat. By making a few strategic changes in your diet and exercise routine you will be able to see results.

Age, metabolism, gender, genetics, and hormones are just a few factors that can explain why some people gain more weight in their lower bodies than others. Sex hormones, like Estrogen and Test


All content on InGoodHealth.co is intended for informational and educational purposes only. Consult your healthcare provider for medical advice, diagnosis and treatment.

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