How to Lose Weight in the Hips If You're a Teenager

The hip and thigh area can be a trouble spot for some teenagers. Although you cannot specifically choose this area to lose weight, with some dedication, an active cardiovascular regime, healthy eating choices and proper exercise, you can target your hip area to create a lean, strong body.

Instructions

    • 1

      Track your progress. Tracking food intake and exercise may help double your weight-loss efforts, according to a 2008 study in the "American Journal of Preventative Medicine". Use a notebook to record your daily food intake, exercise, and hip measurements. Measure your hips by wrapping a tape measure around the fullest part of your hips. Seeing real results help you stay motivated when you are tempted to stray from your diet and exercise plan.

    • 2

      Create a healthy meal plan. Fat loss is dependent on proper diet. A teenager should cut around 500 calories a day from her diet and improve her food choices. If you do not have the time to count calories for everything you eat, load up on fresh fruits and vegetables, whole-wheat grains and lean cuts of meat. Teenagers should focus on creating lifelong healthy habits, not just losing weight.

    • 3

      Engage in cardiovascular activity. This includes walking, jogging, running, swimming, cycling and aerobics. You cannot lose fat without developing a cardiovascular routine. A teenager should aim for 20 to 30 minutes of cardiovascular activity each day. Cardio can be as simple as going on a walk with your dog or taking an aerobics class with a friend.

    • 4

      Target your hip area with specific exercises like lunges or squats. These exercises can be done at home without any special equipment. Squats and lunges do not directly promote fat loss, it will help burn calories and tone your hip area.

    • 5

      Perform a squat by standing with legs hip-width apart. Keeping arms straight in front of you, squat down slowly. Concentrate on using your thighs to make the movement. Move back into a standing position, pushing from your heels to target the hip and butt area. Do as many sets as you can. Concentrate on form over the amount of repetitions you can complete, as improper form can cause injury.