How To Remove Fat From The Buttocks? 7 Tips From Experts

How To Remove Fat From The Buttocks? 7 Tips From Experts
How To Remove Fat From The Buttocks? 7 Tips From Experts

Video: How To Remove Fat From The Buttocks? 7 Tips From Experts

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Video: Lose Thigh & Hip Fat Permanently | Cause & Real Solutions for Lower Body Fat in Female | 100% Result 2023, February

Fat deposits on the buttocks are a familiar problem. That will help solve it once and for all, - says MedAboutMe.

Local fat loss: how is it possible?

The theory that you can get rid of body fat in a specific area is nothing more than a myth. And all because with weight loss, fat loss occurs throughout the body and a person cannot influence how much and in which zone will be "written off".

“You can reduce your total body fat by eating healthy foods and exercising. But your body itself doesn't know where it will lose fat,”says Lisa Moskowitz, MD, nutritionist. "Wherever there is fat on your body, it will come off."

Fitness trainer Ben Lauder-Dykes agrees with a colleague, adding that it is very important to create a calorie deficit for fat loss. While you are losing fat, you can strengthen and improve the contours of the body in the targeted area with exercise.


A person needs a small amount of fat. For the normal functioning of the female body, he needs 20-25% fat, and for the male - 10-15%. If these indicators decrease, malfunctions of the cardiovascular, endocrine and nervous systems are possible.

7 tips to help you lose fat on your buttocks

How to Build the Ideal Buttock Fat Loss Program? Follow our advice!

1. Reduce your carbohydrate intake

It's no secret that excessive consumption of carbohydrates contributes to a set of extra pounds, but in addition to the accumulation of fat, carbohydrates are "guilty" of fluid retention in the body. When your body converts carbohydrates into glycogen, it is stored along with fluid in liver and muscle cells. Moreover, each gram of glycogen "binds" 3-4 grams of water.

“For this reason, people on a low-carb diet find it easy to lose weight in the early days of a dietary change. Much of this is the weight of the water,”explains nutritionist Lisa Moskowitz.


To reduce carbohydrates, you need to give up potentially harmful food products - refined sugar, confectionery, sweet bakery products, industrial desserts. At the same time, you should not limit the consumption of fresh fruits, berries and vegetables, whole grains.

2. Watch the amount of salt in your dishes

An excess of salt in the diet is another reason for fluid retention in the body. “By cutting down on salt, you’ll notice almost immediately that you’re lighter and that wardrobe items that didn’t fit before will fit,” says nutritionist Lisa Moskowitz.

According to the recommendations of the American Heart Association's experts, a person should consume no more than 2,300 mg of sodium per day. This takes into account not only pure salt, but also in the composition of products and ready-made meals. Polls show that many people significantly exceed the designated rate without noticing it.

3. Keep a food diary

Keeping a daily record of every calorie that goes into your body with food helps you stay on track, stay motivated, and ultimately succeed. The easiest way to keep records is with mobile phone apps, but no one has canceled a simple sheet of paper and a pen.

To start losing weight, and therefore to lose fat, it is enough to reduce the calorie content of the daily menu by 10%. To do this, calculate how many calories you usually consume per day, calculate 10% and subtract them from the total calories. This is the number that will help you lose weight comfortably. Please note that it should not be less than 1300 kcal for women and 1500 kcal for men.

Did you know?

According to National Institutes of Health's, it is enough to cut 500-1000 calories per day for safe weight loss. If you force weight loss and drastically reduce calories, this can result in health problems.

4. Connect cardio loads

Any physical activity that increases the heart rate helps to actively burn calories, and with it fat. The more calories you burn, the more fat you lose, including in the thighs and buttocks.

For starters, you can walk more, ride a bike, exercise on an exercise bike or treadmill, and jog in the fresh air. In the future, you can connect active group fitness programs in the gym. Research shows that group activities keep you motivated and help you achieve more.

5. Alternate lunges and squats

Some of the best exercises for your hips and glutes are lunges and squats. By adding them to your routine, you will strengthen the muscles in the designated areas, tighten the body and help it find beautiful relief.

Fitness trainer Ben Lauder-Dykes advises alternating squat days with lunges. One exercise must be performed at least 12 times. For beginners, it is enough to work with their own body weight, and for advanced athletes, it is better to connect dumbbells or other weights.

“Different exercises target different muscle groups and affect the body in different ways,” says the expert.


Stay hydrated! Remember to drink water during your workout.

6. Practice HIIT and strength training

Research published in the Journal of Obesity has shown that high-intensity training (HIIT) stimulates fat loss, more calorie burning, and allows you to lose weight faster.

To get the best results in a shorter period of time, combine high intensity loads with strength training. “It will help you burn those extra calories and create the deficit you need to lose fat,” explains fitness trainer Ben Lauder-Dykes.

Try hammer strength exercises and a 20-minute HIIT workout. And x uniqueness is that they allow you to burn fat without leaving your home. "HIIT workouts increase calorie burn even at rest," says fitness trainer Ben Lauder-Dykes. "The combination of strength training and interval training results in intense calorie burning without the need to work harder."

7. Seek professional help

If the efforts made do not give the expected result, you can seek a professional solution to the problem.

A cosmetologist can recommend massage procedures (vacuum, manual, hardware massage), and a plastic surgeon can recommend liposuction, surgical correction of the buttocks. For each technique, there are indications and contraindications, a predictable result.

Expert commentaryAlexander Volodin, plastic surgeon

I would like to note that the most frequent request of patients is not fat directly in the buttocks, but rather in the area of ​​the sides, waist, and breeches. First of all, the concept of beauty is associated precisely with the harmonious proportions of the body, and the excess of adipose tissue in these areas just breaks them. Of course, there were situations in my practice when the patient was worried about the volume of the buttocks, but such cases are rare, and as a rule, we are talking in such cases about a significant excess of body weight, and liposuction is, first of all, the correction of problem areas and the creation of beautiful lines of the figure. and not a method of losing weight. In such situations, I recommend resorting to the help of colleagues - nutritionists, and in extreme cases, bariatric surgeons.

With the help of classical liposuction, as well as apparatus such as BodyJet or Vaser, we can effectively eliminate the so-called "fat traps", as a rule, this is excess fat in the abdomen, waist, breeches.The second most popular request is, on the contrary, an increase in the projection of the buttocks by introducing the fat that we took in the above areas. In addition to increasing the volume, this technique allows you to correct the shape, remove irregularities. Therefore, it is called liposculpture, i.e. sculpture, the creation of the form we need and want.

However, although the results of liposuction are more persistent than just when losing weight (since we remove the fatty tissue itself, and when losing weight it simply decreases in volume), I always tell my patients: the key to maintaining a beautiful figure is proper nutrition and a healthy lifestyle.


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