Ask any woman what her trouble zone is and you’re bound to hear one of very few answers. The butt ranks up there as one of the areas we’re always looking to shrink, tone and lift. Biologically, women tend to hold more weight in the lower body so it makes sense that so many women are looking to burn fat from the booty. Here are some tips to for easy and effective weight loss and how you can get the butt of your dreams.
How to Lose Butt Fat Fast and Safely
When it comes to the butt, goals vary from woman to woman. Some want to lose weight and appear skinny from the back while others want to increase the size of their rear or just improve the appearance of their butt and achieve a more lifted look. The commonality is that all of these goals require weight loss (specifically, fat loss) and muscle gain. To safely lose weight and to make sure you focus on fat burn, limit weight loss to 1-2 pounds per week. This is safe for the majority of the population but it’s always smart to run any new fitness routine or diet by your doctor. Also very general is the classic concept of calories in, calories out and the ‘3500 calorie rule’ which states that to lose one pound, you must lower your calorie intake by 3500 calories or burn it off with exercise or a combination of both. That number was actually reached through a variety of studies and that was the average calorie deficit needed to burn a pound. The actual amount of calories that translate to one pound varies from person to person and where that person is in their weight loss journey. If you have a lot of weight to lose and you’re just starting out, you might notice the first few pounds drop off pretty easy and the last few are much harder to shake.
Losing Weight from your Butt in 1-3 Weeks
So, how can you use this information to lose weight, burn fat and get a fit butt fast? If you want to know more about your personal calorie needs, visit a nutritionist or utilize several online calculators but, even if you need a deficit of higher or lower than 3500 calories per pound, everyone still needs to create a deficit through a decrease in calorie intake or an increase in calories burned.
Step 1: Increase your cardiovascular activity. Everyone can benefit from daily exercise and, no matter your weight, we all need cardiovascular exercise to keep our hearts healthy. Not to mention, cardio will help burn fat better and faster than anything else and no matter your butt goals, fat burn is required to get you there. The bad news is that “’spot reducing,’ as in training a certain area to lose fat in that area is not possible,” says Mike Deibler M.S., C.S.C.S, SGX and owner of San Diego Premier Training, but the good news is that, while your goal is a skinny, toned and fit butt, cardio will help burn fat and reveal muscle in all areas of the body so you’ll achieve a more fit appearance all over!
Step 2: Decrease your calorie intake…but not too much. Use an online calculator to determine your basal metabolic rate. This is the amount of calories you would burn if all you did was stay in bed all day. Do not let your calorie intake drop below this number. While it seems that would allow you to drop weight super fast, it’s not that simple. If your body thinks it’s starving, it will start to store fat, in anticipation of famine. This is a blessing since you need enough fuel to keep your brain and the rest of your body functioning properly so thank biology that short-term starvation is a road block on your weight loss journey and a stall in your ability to burn fat and get fit.
Shed Butt Fat in 4 Weeks to 2 Months
If you have a little more time to spend sculpting your booty, you can up the ante and incorporate even more simple lifestyle changes to lose weight fast and keep it off.
Step 3: Lift weights. Whether you want to lose weight in your butt, increase the size of your butt or just get a perkier rear, you need to strength train. Again, this won’t ‘spot reduce’ fat in the area because that isn’t possible with cardio or weights. Several studies have confirmed as much including a 2007 University of Connecticut study that focused on upper body exercises and a 2013 study at Los Lagos University in Chile that focused on the lower body. The 2007 study found no significant difference in fat between two arms after only one was trained for 2 weeks and the 2013 study found that the body fat difference was greater in the upper body than the lower body after 12 weeks of lower body training on just one leg. The conclusions show that resistance work impacts fat loss but not in a specific area, even when that is the only area exercised. Although strength training nor cardio will lead to ‘spot reduction,’ you can actually can ‘spot train’ specific areas of your body so get ready for a strong, lean, toned butt. For quick results, target the areas you want to improve first and save the rest for when you have extra time in your workout. Focus on squats, lunges, and any exercise where you feel the burn in the glutes or hamstrings. Lean, toned hamstrings will help with the appearance of a lifted butt and glute-specific exercises will help build, tone and slim the booty.
Step 4: Fine tune your diet. Counting calories may be a quick and somewhat easy way to lose weight fast but to get and stay fit, move beyond simple calorie-counting. For most people, it isn’t practical to calorie-count long-term and nutrition is so much more than just calories. Again, you can visit a nutritionist for the most accurate and personalized diet recommendations but here are a few simple ways you can improve your diet on your own. Start to pay attention to how you feel after you eat and make sure you’re getting adequate protein and fiber in your diet to assist with satiety and digestion. Also, to avoid bloating (and the appearance of additional weight and fat), limit processed foods, added sugar, sodium and artificial sweeteners.
Step 5: Manage stress and sleep. After you makeover your diet and exercise plan, take a look at the rest of your lifestyle to lose weight fast and maintain your results. Deibler recommends finding out why you’re storing extra fat in specific areas and that sometimes it is due to a hormonal imbalance which could be due to stress, lack of sleep or a medical condition. For example, he says, “Estrogen can increase hip and thigh fat storage.” If you suspect you may have a hormonal imbalance, visit your doctor before any kind of self-treatment.
Whether you have one week or 2 months to get in shape and lose butt fat, you can accomplish results fast with these simple tips. Incorporate as many as you can in the timeframe that works for your goal.