Women are genetically prone to excess weight on the thighs and hips, due to fat stores there. You cannot spot reduce---that is, target weight loss---from specific areas like the thighs and butt. Instead, you have to embark on an appropriate nutrition and exercise program that will promote general weight loss, and combine it with exercises that target the thighs and butt. By toning those muscles, you'll lose weight in those areas.
Step 1
Avoid all simple sugars, refined carbohydrates and sodas. The body rapidly assimilates these foods, resulting in an increase in your fat stores, particularly around the hips, butt and thighs. Be aware of hidden sugars in packaged and processed foods, so-called healthy breakfast cereals and "healthy" snack and sports bars.
In his ebook, "The Fat Burning Kitchen," nutritionist and author Mike Geary suggests that to accelerate weight loss, you should restrict the complex carbs you eat to mainly breakfast and post-workout meals on the days you work out intensely.
Step 2
Perform cardiovascular exercise in a gym, using the treadmill, elliptical machine, stationary bike or the stair-climber. Do this four or five times a week for a minimum of 30 minutes per session. This will promote overall fat loss and help you lose weight on your thighs and butt fast.
Step 3
Increase your activity levels. Use stairs instead of elevators and do not use your car for short journeys; walk to the shopping mall if it is only 15 to 20 minutes away. These low-intensity cardiovascular activities will help you burn off fat and lose weight.
Step 4
Work out for 20 to 30 minutes using resistance weight training two or three times a week.
This will ensure you maintain adequate levels of lean muscle tissue, which elevates your resting metabolic rate and your body's ability to burn off fat, thus helping you lose weight from your thighs and butt.
Step 5
Do resistance exercises like leg presses, leg curls, leg adductors and leg abductors. Use light to moderate weights for a repetition range of 15 to 20. These movements will tighten and tone your thigh muscles.
Step 6
Stand with a dumbbell in each arm, arms hanging by your sides with your feet about a shoulder-width apart. Lower your body slowly into a squat position, pushing back with your butt, until your thighs are parallel to the floor. Keep your heels on the floor and push yourself up slowly to your starting position. Do this for 15 to 20 repetitions.
FitnessMagazine.com lists dumbbell squats as one of the top 10 exercises to tone your butt.
Tips and Warnings
- Eat predominately fresh foods in their natural state with no added ingredients or any taken away. Avoid packaged foods that are labeled low-sugar or low-fat. They often contain other ingredients that have no nutrient value. According to nutritionist and weight-loss expert Mike Geary, they end up being stored as waste in your fat stores. They also contain artificial sweeteners, which have been linked to weight gain.
Things You'll Need
- Stationary bike, treadmill, elliptical machine or stair-climber
- Resistance equipment
- Dumbbells
References
- "The Fat Burning Kitchen": Mike Geary and Catherine Ebeling
- Mind Body and Spirit Fitness: Best 10 Exercises to Tone Your Butt
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