Lower-body fat in women: Why it is harder to lose and how to manage it effectively. Many women struggle with stubborn fat around the hips, thighs, and buttocks, which is biologically harder to shed due to hormonal, genetic, and structural factors. Dr Shilpa Agarwal, a consultant gynaecology and obstetrics expert, explains that this pattern of weight gain, known as gynoid obesity, is common in premenopausal women and serves as energy reserve for reproduction.
Lower-body fat is difficult to lose because fat cells in these areas contain more alpha-2 receptors, which slow fat release, and have lower blood flow. Estrogen also promotes fat storage here, making the fat cells store energy for longer. However, this type of subcutaneous fat is less harmful than abdominal visceral fat, which is linked to heart disease and diabetes. Dr Agarwal emphasises that spot reduction is not possible, and a holistic approach is necessary.
To manage lower-body fat, Dr Agarwal recommends combining cardiovascular exercises like brisk walking, running, or cycling with strength training such as squats, lunges, and glute bridges. A balanced diet rich in protein, fibre, and fresh foods like vegetables, fruits, millets, and sprouts is essential. Avoiding processed foods, sugar, and refined flour is crucial. Additionally, staying hydrated with three to three-and-a-half litres of fluids daily supports metabolism and overall health.
In conclusion, lower-body fat in women is influenced by biology, but with a disciplined routine of exercise, diet, and hydration, gradual fat loss is achievable. Consulting a dietician for a personalised plan and understanding body types can make the process more effective and healthy.