How to lose bottom fat
If you're carrying excess weight in your bottom, you're not alone, but you can lose bottom fat in a number of ways. First of all, it's important to note that you can't spot reduce, meaning you can't choose an area of the body to lose fat from - it comes off as you work to reduce your overall percentage of body fat.
Diet
A proper diet is crucial when it comes to losing weight from the bottom or anywhere else, for that matter. Your diet should include:
- Fruits and vegetables. A diet high in fruits and vegetables is important not only for weight loss, but overall health. If you're not a big fan of fruits and vegetables, keep in mind that you can drink fruit juice, and it will still count.
- Lean proteins. Your diet should also consist of lean proteins, such as chicken and fish. Red meats and other fatty cuts should be eaten sparingly.
- Little sugar. Do your best to eliminate sugar and other junk food, such as soda, candy, and pastries, from your diet.
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Exercise
Regular aerobic exercise is equally important for losing bottom fat. There are a number of exercises that can specifically tone the muscles of the bottom while burning fat, giving a shapelier, more toned appearance:
- Stair climbing. If you have access to one, the Stairmaster, or similar machines, are great for both toning the butt while trimming fat from it at the same time. For best results, don't hang on the handles while you climb. If you don't have a gym membership, you can run up and down stairs, which will provide you with an equally effective workout for letting go of your spare tire.
- Walking. Walking is a good exercise for beginning exercisers who want to lose bottom fat. Free and easy on the joints, walking is a good alternative to running because it doesn't place the same stress on the joints. You can also tone up your bottom and increase the intensity, making it a better fat-burning workout, by speed walking or walking uphill. Make sure you're not just taking leisurely strolls, however - in order for it to burn fat in the butt, your heart rate needs to be up for at least 30 minutes.
- Bicycling. Biking is a good cardio exercise for people who want to lose bottom fat, particularly for people whose joints aren't up for running or other high impact exercises. This exercise works to burn fat throughout the body while toning the legs as well. Exercise bikes are particularly helpful for toning the lower body, as the intensity and level of resistance can be adjusted accordingly, providing a more challenging workout.
The following are some strength training exercises that will tone the bottom, making it look shapelier as you lose fat from the area:
- Squats. Stand with your feet shoulder width apart, and then squat down like you're sitting in a chair and stand up. This works the backside as well as the upper legs and calves. You can add weights for extra resistance.
- Lunges. Lunges are also great for toning the legs. To do a lunge, lower down into a lunge position, keeping the front knee and back knee at 90 degree angles. Make sure the weight stays in your heels, then push back up to the starting position.
