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# Gaining Weight in Your Lower Body? Here's What Your Body's Trying to Tell You
Updated
Jul 30, 2024
By
Andrea Boldt
Additional reporting by
Sarah Klein, CPT
Medically Reviewed by
Jennifer Gilbert, MD, MPH
                      !
Gaining weight on the inner thighs, hips and buttocks is common and usually not a cause for major concern.
 [Image Credit:
Pexels.com/@andres-ayrton/
## In This Article
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 like how much you sleep and how well you manage stress.
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Where you store that fat — like gaining weight in your  — is usually dictated by your sex assigned at birth and your hormones. Cisgender women tend to gain , especially in the hips, .
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Although you may not like the cosmetic aspects of lower-body fat, carrying weight there is preferable to carrying it deep in your belly.  is linked to higher chances of heart disease and type 2 diabetes.
## We Recommend
     !      Weight Management        !      Weight Management        !      Weight Management 
Still, if the amount you have puts you into an unhealthy weight category according to your ,  or a doctor's evaluation, you may decide to lose some fat. This can help reduce your risk for  like heart disease, type 2 diabetes, and some cancers, according to the .
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.
Here are some of the most common reasons for what might feel like sudden weight gain in your hips and thighs and tips to help you lose bum and thigh fat.
## 1. Your Estrogen Levels Are High
High levels of the sex hormone estrogen in people assigned female at birth (AFAB) can send fat to the hips, thighs and pelvis area, according to the , making lower-body weight gain more common.
### Fix It
Talk to your doctor about not just your weight gain but any other symptoms you might be experiencing that could be due to a hormonal imbalance, such as irregular periods. They might recommend lifestyle modifications, such as drinking less alcohol, or 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 temporarily decrease your calorie burn and prompt your body to store more fat, as . Stress can also make you less motivated to stick to your diet and exercise goals, thereby stalling your fat-loss efforts.
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:
* , muscle relaxation,  or yoga
* Staying connected to loved ones
## 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  can lead to weight gain in your lower body (and all over).
Work up to at least 30 minutes of moderate-intensity cardio exercise five days a week and two strength-training sessions, according to the . Try to  to your days, too, such as climbing the stairs instead of using the elevator and pacing while on the phone. These  may help, too.
## 4. Your Diet Could Be More Nutritious
 and/or eating less nutritious foods can  all over your body, especially  down, according to . Try to limit processed meat, sugar-sweetened drinks, alcohol and fried foods, which are all .
It may help to work with a doctor or dietitian to help you determine the best weight-loss diet for you. Generally, cutting  is safe and can result in losing 1 to 2 pounds per week, according to the . Prioritize  and .
## 5. You Could Have Lipedema
Lipedema is an abnormal buildup of fat, often in the lower body, that's more common in people AFAB, according to the . 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.
Talk to your doctor about your symptoms. They might suggest lifestyle modifications like exercise and diet changes and wearing . Certain types of massage may help, as can liposuction or bariatric surgery, per the Cleveland Clinic.
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#### You May Also Like
# 6 Tips to Help You Lose Belly Fat Over 60
Jul 22, 2024
John D. Six, MD
              Livestrong.com may earn compensation through affiliate links in this story. Learn more about our affiliate and product review process .        !
A regular exercise routine paired with a balanced diet can help you get rid of belly fat after 60.
Pexels.com/@marcus-aurelius/
 at any age is a challenge, but it seems even more difficult to achieve over age 60. As you age, having a more sedentary lifestyle, changes in hormones and a  makes it more likely that your waistband will expand.
That stubborn belly fat might have you thinking, "‌*Can*‌ you  in your 60s?!" You absolutely can, it just takes some time and dedication. (Don't expect to see much of a difference in 7 days or 2 weeks, in other words.)
To , it's key to combine physical activity and a lower-calorie diet. But there are also strategies that support belly fat loss that don't have to do with food or fitness. Keep reading for everything you need to know to get rid of belly fat after 60.
## What Is Belly Fat and Why Is It Easy to Gain With Age?
Even if your weight doesn't change, you may notice your belly increases in size as you age. The development of  — which is deep belly fat that surrounds your internal organs — is linked to higher risks of health issues like heart disease and type 2 diabetes.
Visceral fat is different from subcutaneous fat, which lies right beneath the skin. Natural declines in estrogen in people assigned female at birth (AFAB) and testosterone in people assigned male at birth (AMAB) in your 40s and 50s set you up for .
Plus, the calories your body burns just to get through the day starts to decline between your 40s and 60s, making it easier to gain belly fat following the same eating plan and exercise routine that helped you maintain your weight when you were younger, according to .
As you age, you probably can't avoid  and you may not be able to lose all of it. But you can minimize its negative health effects with these lifestyle habits.
## 1. Create a Calorie Deficit
To lose belly fat, you need to enter a calorie deficit, meaning you burn more calories than you take in. Most people can safely cut about 500 to 1,000 calories a day, depending on their current eating and exercise routines. This typically leads to a sustainable weight loss of 1 to 2 pounds a week, according to the .
Keep in mind you shouldn't cut your calories ‌*too*‌ low: People AFAB need at least 1,200 a day, and people AMAB need at least 1,500, unless your doctor instructs you otherwise, per .
## 2. Cut Down on Sugar
When you're limiting your calories, you want what you're eating to deliver as much nutrition as possible. Added sugar contributes calories but not much in the nutrient department, plus it's more likely to be stored as fat, according to the . You don't have to deny yourself a sweet treat now and then, but limit how much you're enjoying baked goods, candies, sweetened beverages, cereal and alcohol.
## 3. Limit Ultra-Processed Foods
There's no one best diet to lose belly fat after 60 (or at any age). Instead, limit refined grains and other processed foods in favor of whole grains and fresh produce, according to . This will naturally deliver more , which promotes fat loss by helping you stay full for longer on smaller portions. Focus on lean proteins, too, such as skinless poultry, eggs, trimmed steak and fish.
## 4. Add in Exercise
Your  doesn't just depend on your diet; it also factors in your physical activity. While it's challenging to , a fitness routine can help you on your weight-loss journey.
There is no number one exercise for belly fat. Instead, the best exercise for you is one you'll stick with over time. Stay consistent with at least 30 minutes of cardio, five days a week and you can shed fat all over, according to the Cleveland Clinic. Start with just a few minutes at a time if you're new to exercise and gradually work up from there.
Here are some ideas you can try:
##### 
by
Bojana Galic
Marygrace Taylor
You should also aim to do at least two strength-training workouts a week. Building muscle helps change your body composition; when you have more lean muscle mass and less body fat, you'll naturally burn more calories at rest, furthering your progress, per the Cleveland Clinic.
Increase your weight and intensity gradually, and consult a fitness professional for guidance.
#### Tip
Consider other ways you can , too: Take the stairs, park farther away in parking lots, pace while you're on the phone, walk your dog twice a day and play actively with your grandchildren. These small changes enable you to burn a greater number of calories all day, promoting faster weight loss.
## 5. Manage Stress
One of many reasons to cultivate calm: Higher levels of the stress hormone cortisol are linked to . Some stress is unavoidable, but compiling a number of healthy coping mechanisms can help you stay grounded. Try any calming techniques that feel good to you, including yoga, , journaling, talking to loved ones or .
## 6. Get Plenty of Sleep
When you don't get enough sleep, your hunger hormones urge you to reach for foods higher in sugar and your metabolism slows. In fact, a May 2014 study in ‌ found people who slept 7 to 8 hours a night gained less visceral fat than people who slept 6 or fewer hours a night.
It can be , so it becomes extra important to : Make sure your bedroom is cool, dark and quiet, give yourself some time to wind down before jumping into bed, power down your phone and avoiding drinking or eating too close to bedtime.
   Livestrong.com may earn compensation through affiliate links in this story. Learn more about our affiliate and product review process .