Fat that settles between your hips, thighs, and buttocks makes you look like you’re walking with two “saddle bags.” The fat sags to the sides and below, making the buttocks square rather than round. Although genes play a role, as long as you maintain a correct diet and exercise regularly, you can get rid of this annoying fat. You can eliminate fat, build muscle, and fit into any pair of jeans with ease!
Eat Correctly
Stop eating processed junk food. Try to eat simple foods. Getting rid of butt fat is not difficult, they are just excess fat stored in the body, and unfortunately in such an inconvenient area. Of course, the first thing you have to give up is junk food. It’s full of empty calories and bad fats and has very little nutrition. Stop eating these foods!
- Refuse to eat any fried or packaged foods, as well as baked foods and sweets. Foods that are not rich in protein, fiber, vitamins, good carbohydrates, or fats are not acceptable. This also means you have to eat fresh food, and you may have to cook it yourself!
- However, it is impossible to completely avoid these foods, nor is it logical to ban them outright. So instead of thinking, “I can’t eat these foods,” think of them as an occasional snack.
Don’t eat harmful carbohydrates. The body does need carbs, but it wants the good kind. The body gets energy from whole grains (brown rice, whole grains, quinoa, oats) and vegetables. As for the fat that ended up being accumulated on the thighs? They come from white rice, white bread, cookies, cakes, and pastries. If you want to get rid of fat on your butt, it is better to choose brown food instead of white food.
- Need some advice? Instead of bread, eat it wrapped in slices of eggplant or lettuce. When you go to a Western restaurant, tell the waiter you don’t want bread. Use brown rice instead of white rice, and if cooking pasta, you can use whole-wheat noodles, quinoa, chickpeas, or thinly sliced vegetables (like bell peppers).
Eat lots of fruits and vegetables. You may have heard that we should follow a rainbow diet, and that’s true. The more colors in your food intake, the better. How to do this? Starting with fruits and vegetables, of course! They are nutritious, containing tons of vitamins and minerals, without too many calories. It’s okay to eat a lot of salad, but not a lot of fried chicken!
- Green leafy vegetables are especially good for you. Spinach, kale, lettuce, Brussels sprouts, cabbage, and broccoli are all great choices. Carrots, onions, peppers, zucchini, and other brightly colored vegetables are also good.
- Blueberries, oranges, bananas, apples, kiwis, grapes, strawberries, and papayas are great fruits to eat. They’re packed with antioxidants, fiber, and vitamins, and they’re delicious, too!
Stick to good fats. There are good fats and bad fats, and good fats are good for you. A diet that includes good fats (but not too many) can help lower cholesterol and protect your heart. So, while avoiding bad fats (saturated fats), you need to keep the good fats (unsaturated fats).
- You can get good fats from nuts, avocados, olive oil and fatty fish such as salmon, mackerel and trout. Make sure to eat in moderation, too much of a good thing is not a good idea either.
Drink water. The benefits of water are almost unbelievable, but they are true. Drinking more water can help you lose weight. All you have to do is hold the water bottle to your mouth. Research shows that people who drink enough water (about 3 liters for women and 4 liters for men, including water from food) lose some weight. Cold water can even speed up your metabolism. So please carry a bottle of water with you so that you can rehydrate anytime and anywhere.
- The benefits of drinking water extend beyond weight loss. Water is good for your muscles and organs, your skin, your hair, and your nails, and it helps your body flush out waste products smoothly so you feel full and truly energized. Of course, drinking sugary soda is not good for you.
- Replace all sugary drinks in your diet with water, including soda, sweetened coffee, and tea, lemonade, and juice.
Three meals a day are guaranteed. Eat three meals a day, with a healthy snack between each meal. This will ensure you have adequate nutrition without making you want to eat unhealthy processed foods. Don’t skip meals as this will only harm your health and not help you lose weight.
Make a plan that you can stick to. Advice like cutting out packaged foods is great, but unless you have a plan, it’s hard to stick to it. You know you have to do something, but how are you going to do it? Find a meal plan that achieves your goals and that you enjoy.
- Consider setting yourself a daily calorie goal. The article Calculating How Many Calories You Need to Eat to Lose Weight can help you. If you don’t like counting calories, then make it a rule that a certain portion of your daily food intake must be vegetables (or a similar plan). There are many apps available for smartphones these days that make it easier to keep track of what you eat.
- In addition, you also need to develop an exercise plan. Do you want to exercise 4 times a week? How long does each exercise last? Until you burn a certain amount of fat, or depending on the activity you do?
Exercise
Remember, you can’t just lose a certain amount of fat. Although this is not what you want to hear, it has to be said. You can tone your thighs and buttocks, but the fat will still be there. Continuously raising your legs cannot achieve the effect you want. It must be combined with diet, fat-burning, and exercise to be effective. We wish it weren’t so, but it is.
- Everyone’s body is a little different. Some people start burning fat from the upper body, some start from the lower body, some start from the trunk, and some people slim down their limbs first. In other words, losing weight requires patience. Maybe the fat on your thighs has not disappeared, but you first notice that your belly has lost weight. If so, relax and take a deep breath. You are on the right track.
Burn fat first. This is the first goal. If you want to get rid of fat and regain slim thighs, you need to eliminate fat first. Stop making excuses, the most effective way is aerobic exercise. It’s best to do aerobic exercise 4 or 5 times a week for 30 minutes each time. You can also break your exercise time into smaller chunks.
- Aerobic exercise is not limited to running, there are many other forms of exercise. You can use the elliptical, ride a bike, swim, box, play tennis, or even dance! As long as it makes your heart beat faster, it’s good exercise.
- If you don’t like working out for long periods, you can do high-intensity interval training. Interval training has been shown to burn more fat in less time. So, exercise on a treadmill or anywhere for 15 minutes, alternating between walking and sprinting. Your heart rate will continue to increase after exercise, and your body will burn calories on its own.
Build your muscles. Once you get rid of fat, you must exercise the muscles underneath, otherwise, although you will look thin, the flesh all over your body will be soft. Start doing weight training before, after, or at a completely different time than your cardio workout.
- If dumbbells are not your thing, you can also rely on your body alone to strengthen and exercise without relying on equipment. Planks, squats, lunges, and burpees can all make your muscles tighter. Pilates and yoga work great too!
Keep it fresh. If it’s always the same, the entire exercise will become very boring. Doing the same thing over and over may help you see results initially, but then it stops working and you end up just doing the same thing over and over again without making any progress. As the body adapts to a particular movement, it becomes stagnant and the brain becomes numb. To beat this plateau, you can cross-train. In other words, mix up a variety of sports! This is also a great way to keep yourself motivated.
- So, get out of the gym and go for a swim. Go hiking, playing tennis, or rock climbing. Take a free trial of Pilates, try hot yoga or sign up for a Zumba class. You have unlimited choices!
Take any opportunity to get yourself moving. Even if you can only spare an hour from your busy schedule to work out, that doesn’t mean you can’t find small opportunities throughout the day to get active. You’ll be surprised how many calories you can burn by practicing some yoga poses while watching TV!
- A little adds up to a lot. Start parking your car farther away from work, taking the stairs, taking longer paths when walking your dog around the neighborhood, giving the house a good scrubbing, and dancing in the morning while scrubbing and dressing up. Don’t believe that you can exercise effectively by doing this? Researchers at the Mayo Clinic have said that the calories burned in daily life are more important than we realize. They are trustworthy researchers!
Master Hip Movements
Do some climbing exercises. If you don’t have stairs at home, most gyms have exercise benches or step steps. Drop your arms by your sides and hold a dumbbell in each hand. Step onto the stool with your right foot, then your left foot. Step your right foot back to the ground, then your left foot. Repeat 10 times. Switch to stepping on the stool with your left foot first and repeat the exercise 10 times.
- Novices should be able to lift dumbbells of 0.9 kg each at first, and gradually increase the weight to 7 kg. Plan to do 3 to 4 sets of exercises for each foot.
- Boost. See how long you can hold on with all your strength each time you exercise, and then gradually increase your exercise time.
Side leg raise. Tie a weighted bag to each ankle and place it tightly against a wall or furniture to maintain balance. Straighten your right leg forward and lift it as high as possible. Lower your right leg and repeat 10 times. Then change to left leg raise 10 times. Keep your hips straight during the exercise. You have to feel the fat burning!
- Plan on doing 3 or 4 sets of exercises on each leg. At the beginning, decide the number of exercises according to your ability, and then gradually increase the number.
Lie on your side and raise your legs. Lie on your right side, with your legs straight, your hips on both sides moving up and down, and your right elbow supporting your head. Lift your left leg as high as possible, then slowly lower it. Repeat 10 times, then switch sides. Tighten your abs! The core muscles must be contracted throughout the exercise.
- Plan on doing 3 sets of exercises for each leg. You can also upgrade your workout with resistance bands or ankle weight bags.
Perform a modified leg raise to change up your movement. Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knees bent, raise your left leg as high as possible to your side. Hold for 2 seconds, then lower your left leg. Tighten your abdominal muscles and keep your hips level with your body. Repeat 10 times and then switch legs.
- Once you’ve mastered this movement, you can increase the speed and switch legs as if you’re about to jump. When you bring your left leg back, push your right leg off the ground to take off. Can you keep doing this for a minute?
- Plan on doing 3 sets of exercises for each leg. 3 is a good number of sets for any exercise.
Do squats. It’s best to perform squats in front of a mirror so you can make sure you’re maintaining correct form at all times. Stand upright, feet shoulder-width apart, and hold a dumbbell in each hand. Lift the dumbbells to shoulder height, bend your elbows, then tighten your abdominal muscles and squat down slowly.
- Slowly squat down until your thighs are parallel to the ground. Maintain this position and then slowly return to the starting position. Repeat 10 times for 1 set, 3 sets. Finally, try to stay in the squat position for as long as possible. Then hold on for 5 more seconds!