You can burn fat on your hips and thighs with diet and exercise; however, trying to only burn the fat on your hips and thighs can be difficult. Subcutaneous fat is the type found on hips and thighs and while not as dangerous to your overall health as visceral fat — the type found around organs — it can be draining to carry around and cause you to accumulate more fat around your midsection.
It takes at least 60 minutes of sustained physical activity at least five days a week to achieve a loss of weight, according to the American College of Sports Medicine.
If you engage in a weight loss plan, you will likely lose weight throughout your body. Burn fat on the lower part of your body by combining a healthy diet with calorie-burning cardio exercises and strength training.