Lower body fat tends to build up in the butt, hips and thighs. This gives the appearance of a pear shape. Although this does not raise your risk for chronic disease like fat in the stomach, it can cause self consciousness. Reducing this weight takes discipline and the right blend of lifestyle adjustments.
Whole Body Weight Loss
Even though your goal is to lose weight in your lower body, you have to focus on total body weight loss. This is because spot reduction is not possible. Spot reduction is the theory that you can lose weight in certain locations.
Calorie Cutting
Eating more calories than your body needs for functioning causes a caloric surplus. This in turn leads to excess weight. Your objective is to do the complete opposite by cutting your calories. When you do this, you will create a caloric deficit and your body will look to stored fat for energy. By making a 500-to-1,000-calorie daily reduction, you can lose about 1 to 2 lbs. a week, according to Medline Plus. To start out, track your calories for three days, add the totals up and divide by three. Once you have this number, which represents your daily calorie intake, make your reduction. For example, if you come up with 2,400 calories, make your new total 1,400 or 1,900.
Multiple Meals
When you eat a meal then wait all day to eat again, two things happen. First of all, your metabolism slows down. Second, you run the risk of becoming ravenous and turning to something unhealthy to satisfy your hunger. Avoid both of these situations by eating small, balanced meals every two to three hours. This will boost your energy levels, make you less apt to overeat and cause your body to burn calories more efficiently, according to Calories per Hour. Choose foods that are high in nutrients like lean meats, low-fat dairy, fruits, vegetables, beans and whole grains. Sliced turkey breast on whole wheat bread with lettuce and tomato is a quick balanced meal.
Cardiovascular Exercise
Cutting back on your calories can promote weight loss, but you can boost your results by adding cardio to your plan. Perform any type of cardio that you enjoy, such as running, fast paced walking, elliptical training, group indoor cycling, rowing or jumping rope. The American College of Sports Medicine recommends a minimum of 60 minutes of cardio to promote weight loss. Work out at least three days a week for this duration. If you are pressed for time, exercise multiple times during the day.
Weight Training
Weight training accomplishes two objectives when it comes to the lower body. It helps tone your muscles, and it boosts your resting metabolic rate. The metabolic lift is due to the addition of muscle. Every pound of muscle you build has the potential of burning an extra 30 to 50 calories a day, according to the University of Michigan Health System. Focus on exercises like squats, step-ups, leg presses, lunges and stiff-leg deadlifts. These will target all the major muscles in your legs. Work out three days a week on nonconsecutive days.
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