Losing weight from your behind is no easy task. Plus, there's no way to lose weight just from your butt, as spot reduction doesn't work. However, by making an overall effort to lose weight and change your lifestyle, you should see a reduction in the fat on your backside and improve your health at the same time.
Aerobic Exercise
To lose weight from your butt, you need to commit to an aerobic workout regimen. That is, you need to perform cardiovascular activity on a regular basis. This kind of activity results in an elevated heart rate and burned calories. According to the American College of Sports Medicine, you need 60 minutes of aerobic activity such as jogging, running or cycling five times a week to burn enough calories to lose up to 2 lbs. a week.
Build Muscle
To shed pounds from your rear, you need to build some muscle as well. Aerobic activity burns the most calories, but gaining muscle mass increases your metabolism and makes it easier to burn calories and lose the weight. Spend at least 20 minutes twice a week on strength training, suggests the American College of Sports Medicine. Exercises with weights such as deadlifts, leg raises, bicep curls, tricep dips, lateral raises, rows and tricep extensions will build muscle and give your metabolism a boost.
Follow Healthy Diet
Eating right makes it much easier to lose weight from your backside. Otherwise, all of that exercise will just go toward maintaining your weight, not burning off the fat. According to CaloriesPerHour.com, 1 lb. contains 3,500 calories. You will need to burn this much to lose a pound of weight. To accomplish this, create a calorie deficit with your dietary choices. This can typically be accomplished by reducing your caloric intake by 500 calories per day. Eliminate sodas and processed foods and stock up on vegetables to cut calories quick.
Tone Your Tush
Though spot reduction doesn't work, toning your glutes will make your rear look more perky and make any weight loss in your butt more evident at a faster rate. To tone up your tush, add exercises such as leg lifts, leg circles, squats and lunges to your workout routine.
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