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Small Butt Diet

author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
Small Butt Diet
Eat right for a small butt. Photo Credit Thinkstock/Stockbyte/Getty Images

An unhealthy lifestyle can lead to fat in the butt and thigh area. Processed foods or those with added sugars and saturated fat show up quickly on the body in unwanted places, but a few changes in dietary behaviors can have you looking sleek and slim in no time. You will have to ditch the ice cream and pizza and instead opt for real, whole foods, but you’ll be thankful when you’re able to confidentially wear a bikini.


Fat is usually the first thing eliminated from diets when trying to lose weight; however, healthy mono and polyunsaturated fats can benefit your butt rather than hurt it. These fats are found in avocados, olives, nuts, olive oil and salmon. "Fitness Magazine" reports that along with being beneficial to your nervous system and cholesterol levels, healthy fats boost your metabolism, digestive system and ability to absorb some vitamins, including A, D and E. Plus, they keep you satiated, which helps to keep your appetite at bay.


Similar to fat, carbohydrates get a bad wrap. But carbs are vital for maintaining energy levels; the trick is to eat the right carbs. Whole-grain and whole-wheat breads, cereals and pasta, oatmeal, couscous, quinoa and brown rice will keep you satiated, provide plenty of fiber and keep your insulin levels low, which is important in the fight against stubborn body fat, such as is found on your butt and thighs. Fruit and vegetables are also carbohydrates and can be eaten in plenty. Try adding steamed vegetables to brown rice, fresh berries to your morning oatmeal and fresh tomato sauce to your whole-wheat pasta.


Protein is used in a number of your body’s systems, including building lean muscle mass, which in turn boosts your metabolism and shrinks the size of your butt. Eating protein several times throughout the day will keep your fires burning and will help you to feel energized before, during and after your workout. Good protein sources are eggs, turkey, chicken, fish, lean cuts of pork and lean cuts of red meat.

Dairy Foods

Low-fat dairy foods, such as yogurt, cheese, milk and cottage cheese, help you to build muscle and fight against osteoporosis, obesity and high blood pressure, according to "Women's Health." Dairy foods are also known to be high in calcium, which "Women’s Health" claims can help reduce body fat and weight gain. Dairy foods such as yogurt and milk make delicious bases for smoothies, which are nutritious for snacks or meals. Add fresh berries and peanut butter to low-fat yogurt and mix in a blender until smooth for a tasty treat that will help shrink the size of your butt.

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