Losing butt fat is a popular fitness goal for ensuring you have a uniformly lean body from top to bottom. But how can you lose weight in the buttocks without interfering with other areas of your body? Notably, a butt has three primary muscles; gluteus medius, gluteus maximus, and gluteus minimus.
Technically, it’s impossible to reduce fat in one specific region of your body. However, toning your butt muscles while cutting down on your body weight as a whole body can give you that better-defined bum you yearn for. So, if this sounds like what you’ve been looking for, you’ve landed in the right place.
how to lose weight in the buttocks?
Below are some tips to consider when looking to learn how to lose fat in the butt area:
- Eating Right
Watching your daily caloric intake is crucial when trying to lose butt fat. So, consuming lower amounts of calories than your body can burn triggers a calorie deficit, usually 3,500.
Unfortunately, there’s no specific diet for losing butt fat. Consuming foods like cabbage soup or eating avocados only offers short-term solutions. Also, such foods and others believed to reduce butt fat may also leave you with a deficit for other nutrients these foods lack.
Generally, foods from all food groups —fruits and veggies, protein, whole grains, and low-fat dairy —are part of the healthiest diet to reduce butt fat. Also read: What Can A Woman Do To Lose Weight Fast?
The foods contain all the necessary nutrients to keep your body functioning optimally and maintain effective metabolism. Without further ado, let’s jump deeper into the benefits of the foods you’re to consume to reduce butt fat.
As already mentioned, there aren’t specific foods for a leaner butt. However, some nutrients may make your butt fat loss journey less cumbersome, and protein is one of them.
Your body tissues and cells are made of protein that plays multiple significant roles, such as triggering chemical reactions your body requires to function correctly, maintaining your immune health, and acting as a hormone.
More importantly, it would be best to focus on eating lean protein. That means, no red meat or beef if you want to reduce your daily calorie intake. Sources of lean meat include;
- skinless chicken
Foods like beans, egg white, and soy products also help support butt fat loss. It’s advisable to avoid saturated fat as they don’t bear any health benefits. But polyunsaturated and mono-saturated fats in olive oil and avocados can help lose that excess junk in your bum.
- Fruits and vegetables
Fruits have low-calorie content but are highly rich in nutrients like fibers. Fruits have sugar, and the best thing about this is that the sugar is not processed or refined. So, rising blood glucose levels is difficult, preventing the secretion of insulin that may promote fat storage.
On the other hand, replacing high caloric foods with vegetables can help you cut down extra pounds on your entire body significantly.[Read: How To Lose Weight Without Workout:8 Proven Tips]
Almost all kinds of veggies are low calorie and highly nutritious making them a suitable replacement for high-fat foods. Such healthy vegetables include;
- Fiber-rich foods
The calorie-free weight-loss food your body can’t digest is fiber, a plant’s toughest cell wall parts. These parts of plant cell walls travel through the digestive system, but when they come into contact with any fluid, they automatically swell up.
Note that the benefits of fibers aren’t comprehensively understood, but scientists believe it is responsible for;
- Making you feel full since they stay longer in your stomach, preventing frequent snacking until your next meal—control caloric intake.
- Controlling blood glucose levels essentially prevents it from fluctuating. Fluctuations in your blood sugar levels can cause hunger leading to frequent snacking and promoting weight gain.
The daily intake of fibers for both men and women should be 38grams and 25grams, respectively. Food rich in fibers are;
How to reduce butt fat With Exercise?
Now that you know the right foods to consume to reduce your daily caloric intake, pairing up your diet with physical exercise can yield significant results. Fat butt loss exercises you should perform are;
- HIIT (High-intensity interval training) The Gym
HIIT comprises a series of fast pace workout routines. Essentially, the benefits of HIIT are profoundly beneficial, even just 4 minutes of engaging in this exercise can yield a significant difference. The daily progressive movement of HIIT from 4 to 30 minutes can help you burn more calories.
You should add about two exercises for each primary muscle group in the HIIT routine. Generally, your HIIT routine should comprise between 12 and 15 exercises.[Also read: The Best Fat Burning Exercise That Will Make You Lose Weight]
Remember, you should perform every exercise routine vigorously for about half a minute. Then rest for ten seconds before jumping to the next exercise.
Since you’re focusing your weight loss on your butt, you should perform the targeted exercise highlighted below. Remember to incorporate at least two exercises in between the glute exercise. The exercises to include in your HIIT routine are;
- Leg lifts
- Jumping jacks
- Jogging in place
Unconventional as it may sound, the simple task of walking is one of the simplest ways to cut down butt fat. And taking a hike provides benefits similar to climbing a staircase. [Also read: How To Lose Inner Thighs Fat Quickly]
Generally, climbing a staircase and hiking helps burn equal amounts of calorie, but only at the same time and intensity. This is according to the calorie control calculator. If you want to improve your workout impact through hiking, consider adventures packed with hill climbing.
- Get into Yoga
For each yoga practice, instructors include HIIT-like exercises in their routine, whether power or a fast-paced yoga class. It would be best if you enrolled in yoga classes that comprise about 15 to 20 minutes of vigorous exercise that make you sweat.
And since most yoga classes incorporate intense stretching exercises in their routine, you should take advantage of this to aid you in improving your flexibility and learning relaxation techniques.
Suppose you didn’t know, squats are one of the best workout routines that helps strengthen the butt muscles. To ensure you get the most out of squats, consider using resistance bands when performing the exercise. If you want to ensure you’re doing the squats right, ensure your knees are bent like you’re almost sitting on the floor.
While doing this, your feet must be apart. Now that you’re in that Crouched position, ensure the following are in check;
- Your knees must remain behind the toes
- Your back must remain straight
Now, rise back slowly to your initial position. You should do this workout routine twice but with about 15 repetitions each.
The main aim of reducing booty fat is training the muscles in your booty. Despite whatever weight-loss goals you may have, including melting that excess fat on your bum, the workout routines outlined in this article, in conjunction with a healthy balanced diet, can help you burn excess body fat by boosting metabolism.
To have a better chance of success in this fat-loss journey, you must remain consistent. Alternative ways to stay consistent include buddying up with a gym trainer or using a weight loss app. Lastly, remember what Emile Coue once said: “Every Day In Every Way, I Am Getting Better And Better”.
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