Weight gain in adulthood is generally due to a combination of what you’re eating, how much (or how little) you’re exercising, your genetics, and other health habits, such as how much you sleep and how well you manage stress.
Where you store that fat — like gaining weight in your thighs and buttocks — is usually dictated by your sex and by your hormones. Women tend to gain weight in their lower body, especially in the hips, thighs, and buttocks.
Here are some of the most common reasons for what might feel like sudden weight gain in your hips and thighs, along with some tips to help you lose bum and thigh fat.
Lower-Body Fat
Although you may not like the cosmetic aspects of lower-body fat, carrying weight there is preferable to carrying it deep in your belly. Deep belly fat is linked to higher chances of heart disease and type 2 diabetes.
Still, if the amount of lower-body fat you have puts you into an unhealthy weight category, according to your body mass index or a doctor’s evaluation, you may decide to lose some fat. This can help reduce your risk of obesity-related health conditions like heart disease, type 2 diabetes, and some cancers, according to the National Heart, Lung, and Blood Institute.
Remember: You can’t target specific areas for fat loss. Instead, you can lose body fat all over, which may in turn change the appearance of your thighs and buttocks.
1. Your Estrogen Levels Are High
High levels of the sex hormone estrogen can send fat to the hips, thighs, and pelvis area, according to an article published in Frontiers in Endocrinology, making lower-body weight gain more common in women.
Fix It
Talk to your doctor about not just your weight gain but also any other symptoms you’re experiencing that could be due to a hormonal imbalance, such as irregular periods. They might recommend lifestyle modifications, such as drinking less alcohol, or they may want to adjust the dosage of certain medications you’re taking, such as birth control pills, according to the Cleveland Clinic.
2. You’re Stressed
Stressful events have been shown to prompt your body to store more fat, according to a study in Obesity. Stress can also make you less motivated to stick to your diet and exercise goals, thereby stalling your fat-loss efforts.
Fix It
Managing stress is easier said than done, and some stress is simply unavoidable in our modern world. But it’s still a smart idea to incorporate stress-busting techniques into your daily routine, such as:
- Meditation, muscle relaxation, breathing exercises, or yoga
- Staying connected to loved ones
- Finding a therapist
3. You’re Not Exercising Enough
If, for example, your job has you glued to your desk more often than usual, this decreased activity reduces the number of calories you burn daily. Over time, a sedentary lifestyle can lead to weight gain in your lower body (and all over).
Fix It
Work up to at least 30 minutes of moderate-intensity cardio exercise five days a week, plus two strength-training sessions per week, according to the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans. Try to add more small movements to your days too, such as taking the stairs instead of the elevator and pacing while on the phone.
4. Your Diet Could Be More Nutritious
Eating too much or eating less nutritious foods can contribute to weight gain all over your body, especially as you age and your metabolism slows down, according to Mount Sinai. Try to limit processed meat, sugar-sweetened drinks, alcohol, and fried foods, which are all linked to weight gain.
Fix It
It may help to work with a doctor or dietitian to help you determine the best weight loss diet for you. Generally, cutting 500 calories a day is safe and can result in losing up to 1 pound per week, according to the Mayo Clinic. Prioritize lean proteins and fiber-rich produce.
5. You Could Have Lipedema
Lipedema is an abnormal buildup of fat, often in the lower body, that’s more common in women, according to the Cleveland Clinic. It might feel like there are small bumps under your skin or like your legs are heavy and tired. Lipedema may be related to hormonal fluctuations because it can get worse during puberty, pregnancy, and menopause.
Fix It
Talk to your doctor about your symptoms. They might suggest lifestyle modifications such as exercise, diet changes, and wearing compression socks. Certain types of massage may help, as can liposuction or bariatric surgery.
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