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# How to Get Skinny Hips

by
Jeremie Guy
Jeremie Guy has been a certified personal trainer since 2011, but has been active in gyms and athletics since he could walk. His articles have appeared on a number of websites, and he ghostwrites part time. During the summer of 2013 he rode a bicycle from Providence, R.I., to Seattle, Wa.
A woman is training on a beach. Photo Credit: 4774344sean/iStock/Getty Images

A number of factors come into play when it comes to the size of your hips. Factors such as genetics and bone structure are beyond your control, and no amount of exercise or diet can change that; however, if a layer of excess fat is making your hips larger, then eating healthy food and working out will enable you to burn the calories required for weight loss. Since spot reduction does not exist, it is not possible to get skinnier hips by exclusively doing exercises that target your hips; instead, focus on losing fat throughout your body.

## Weight Loss With Diet

### Step 1

Calculate your daily caloric needs to lose weight through your diet. If you want to remove fat that is covering your hips, you want to burn off more calories than you take in, but first figure out how many calories is appropriate for intake. The amount of calories you need to consume will depend on various things, including your age, activity level, gender, height and weight.

### Step 2

Calculate how many calories you body requires to function at rest, or your Basal Metabolic Rate, using an online calculator (see Resources). Multiply your BMR by your activity level to find the number of daily calories you need to maintain your current weight, then plan on reducing that amount by 250 to 500.

### Step 3

Limit the calories you get from sugar, simple carbohydrates and fat.

### Step 4

Increase the amount of lean protein and complex carbs you eat so your muscles and activities are fueled properly.

### Step 5

Choose a complex carb, such as whole grain pasta, if you're eating 60 to 120 minutes prior to working out.

### Step 6

Choose some fruit, such as an apple or banana, if you're eating 30 minutes before a workout.

### Step 7

Eat some lean protein directly after your workout to recover effectively and refuel your muscles for development.

## Workout Tips

### Step 1

Create a workout routine that is filled with compound exercises -- exercises that involve multiple muscle groups. Since muscles are composed of active tissue, they require calories to sustain themselves. The more muscle tissue there is, the more calories are burned through their use.

### Step 2

Incorporate at least 30 minutes of cardio in your routine, keeping it challenging throughout the 30 minutes. If someone asks you a question while youâ€™re doing your cardio, you should have to take a breath every few words in response.

### Step 3

Keep your workout challenging. If your strength-training exercises get easy, increase the weight or the number of reps you do. Try supersets: performing a set for one muscle group directly after performing a set for a separate muscle group -- without resting in between.

### Step 4

Improve your cardio with interval training, which is alternating between high-intensity and low-intensity exercise. Start with 30 seconds of all-out effort followed by 60 to 90 seconds of walking or moderate effort.

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GOAL
• Gain 2 pounds per week
• Gain 1.5 pounds per week
• Gain 1 pound per week
• Gain 0.5 pound per week
• Maintain my current weight
• Lose 0.5 pound per week
• Lose 1 pound per week
• Lose 1.5 pounds per week
• Lose 2 pounds per week
GENDER
• Female
• Male
lbs.
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