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Why You Are Gaining Weight In Your Hips And Thighs? Here’s What It Could Mean
SummaryEffective weight management involves balancing calorie intake with physical activity, addressing underlying factors like hormones and stress, and adopting sustainable habits like nutritious eating, regular exercise, and adequate sleep.
After a particularly traumatic life event, I had an unsettling change in my body. My lower body—hips, thighs, and buttocks—would gain weight even though I continued to maintain my usual routine. This was not just a cosmetic problem; it felt like my body was trying to tell me something deeper. Like most people, I had undertaken the quest to learn why individuals often gained weight following a stress in life, with many having been established to result from hormonal influences, lifestyle habits, or sometimes from some medical conditions.
For those assigned female at birth, a gain in the lower part of the body is generally related to hormonal influences, mainly estrogen. High levels of this hormone can make it more likely to store fat in the hips, thighs, and pelvis. Although this distribution may seem favorable compared to visceral belly fat—which carries higher risks for heart disease and diabetes—it may become a problem if it makes you fall into an unhealthy weight category.
Any hormonal imbalance, such as irregular periods or unexplained weight shifts, is a reason to discuss this with a healthcare provider. Treatments may include lifestyle modifications, such as cutting back on alcohol or adjusting medications like birth control, under professional guidance.
Stress and Its Effect on Lower Body Weight
Stress is a major contributor to sudden weight changes. It triggers the body's chronic stress response to increase the production of cortisol. Your body may, then store fat in regions, like the thighs and hips. When individuals go through stressful periods, their consumption patterns change or their physical activities become fewer, adding to this case.
The negative effect of stress, however, can be compensated for if one introduces practices that soothe and heal the soul. Techniques that include meditation, yoga, or just staying connected with loved ones can really do the trick. Professional therapy can provide tools to understand and effectively deal with stress.
Sedentary Lifestyle and Lack of Exercise
Modern life often confines us to desks and screens, drastically reducing daily physical activity. Over time, this can lead to fat accumulation in the lower body. The solution? Embrace movement. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity cardio weekly and two sessions of strength training.
Even small changes—like taking the stairs instead of the elevator or pacing during phone calls—can add up. Consistent movement not only helps burn calories but also improves overall health, making it a cornerstone of fat management.
Diet and Nutrition to Balanced Weight
As metabolism slows with age, diet becomes more crucial. A diet rich in processed foods, sugary drinks, and alcohol will contribute to weight gain, especially in areas where your body naturally stores fat.
Replacing one's diet with nutrient-rich foods consisting of lean proteins, whole grains, and fiber-encrusted fruits and vegetables will allow for successful weight management. The Mayo Clinic notes that safely losing 1-2 pounds per week can be achieved by eliminating 500–1,000 calories from one's diet daily. Working with a dietitian will help establish individualized goals for creating lifelong change.
What is Lipedema?
If your lower body weight gain is resistant to diet and exercise, you may want to consider the possibility of lipedema. This condition is characterized by an abnormal buildup of fat in the lower body and is more common in individuals AFAB. It is often associated with hormonal changes during puberty, pregnancy, or menopause.
Lipedema makes the legs heavy and bumpy sometimes causing discomfort. It may involve wearing compression garments, massage therapy that specializes in such conditions, or surgical procedures such as liposuction or bariatric surgery for more extreme conditions. Treatment options need to be consulted by a medical provider first to assess the correct approach.
Ways of Healthy Fat Distribution
Although you can't control entirely where your body stores its fat, developing certain habits can promote healthier fat distribution and risks mitigating that involve visceral fat:
- Choose foods that provide long-term energy with blood sugar spikes minimized.
- Eat healthy fats like avocados, nuts, and olive oil sustain general health without promoting extreme weight gain.
- Aim for 30 minutes every day to increase the intensity of exercise to get the best out of burning fat.
- Find activities that will bring mental and body comfort and avoid stress that leads to the storage of extra fats in the body.
- Prioritize sleep as much as possible sleep for six to seven hours to help your metabolism work well.
- Limit alcohol consumption because too much alcohol causes weight gain and hormonal imbalance.
Knowing the causes of lower body weight gain is the first step to addressing it. Whether it is hormonal changes, stress, or lifestyle factors, embracing sustainable habits can lead to meaningful improvements in your health and well-being.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional for personalized guidance regarding weight management and health concerns.
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