Hips & Thighs Diet

Subcutaneous fat makes up 80 percent of all fat in the body, and the thickness or amount of subcutaneous fat you have is dependent on the amount and size of fat cells in your body, according to the University of Maryland Medical Center. Subcutaneous fat is the fat found around your hips and thighs; though it does not cause serious health concerns, it can be uncomfortable and stubborn to get rid of.

Significance

Even if you are not fond of the fat you have accumulated around your hips and thighs, take comfort in knowing that fat accumulated in this area is not harmful to you. Fat located around your abdominals, however, is since this fat is surrounding your organs and is located in close proximity to your portal vein, according to the Cleveland Clinic website.

Type

Subcutaneous fat is stored in the body until it needs to be used for energy. However, subcutaneous fat is the hardest to get rid of and does not yield to diet and exercise as easily as visceral fat, according to the Cleveland Clinic. Subcutaneous fat may even help regulate your metabolism. A healthy amount of subcutaneous fat in the body has even been associated with lower blood pressure, healthier lipid profile, balanced blood glucose levels and insulin sensitivity, according to the American Heart Association.

Calories

In order to lose weight and burn fat, you must make sure the daily amount of calories you take in will support your day to day activities, but will not serve excess calories to promote weight gain. Use an online resource to help you determine your caloric needs. The calculators provided by Nutriweb and Ask the Dietitian both provide caloric calculations based on more than just age and gender; giving you a more accurate daily caloric need.

Nutrition

Although weight loss is dependent on calories in/calories out; fat loss is more dependent on the quality of your diet, not the quantity. Dietary fat is an important macronutrient for your body, but it is important to get your fat from monounsaturated and polyunsaturated sources that promote weight loss and fat burning, and avoid trans and saturated fats. High intakes of these unhealthy fats are leading risk factors for high cholesterol and obesity. Your sources of carbohydrates should also be considered. Instead of getting your carbs from bread, cereal and pasta, get them from natural sources like fruits and veggies. Processed carbohydrates actually interfere with weight loss and promote weight gain, according to the Harvard School of Public Health.

Exercise

Although spot training will strengthen your inner and outer thighs, doing leg lifts or inner thigh squeezed will not get at the fat. You must perform full body exercises combining strength training with cardiovascular training, according to the Cleveland Clinic. Performing daily moderate intensity exercise, combined with proper nutrition, will help reduce your overall body fat as well as fat around your hips and thighs.