Losing weight in a specific area of the body can be a challenge, but it can be done. Although exercises that work a specific area---what's referred to as "spot reduction"-- won't melt the fat away, combining them with a sensible all-around weight-loss program will. The best and longest-lasting way to lose weight is through proper diet and exercise.
Goals
Any weight-loss regimen starts with the premise that you need to burn more calories than you consume. It takes an excess of 3,500 calories to burn 1 lb. of fat. If you are burning as many calories as you are consuming, you can drop 500 calories from you daily intake and you will drop 1 lb. a week. This will get you half-way to the 2 lb. limit that MayoClinic.com recommends as the maximum amount to lose in a week. Exercising can take care of the rest of the calories.
Cardio
Cardio exercises, such as running and jogging, burn the most calories. To lose weight, the American Council on Exercise recommends doing cardio exercise five to six times a week for 45 minutes at a time. Gradually build to that if you are just starting to exercise. Start by walking 20 minutes at a time and work toward increasing the time and intensity of your workout. Running, walking, jogging and running are all great exercises for the lower body too, and that includes the butt.
Resistance Training
Workouts that include weightlifting and other forms of resistance training can build muscle and burn calories. Strengthening and toning exercises will signal the body to burn extra calories from fat instead of muscle. Do resistance training two times a week. Choose a workout plan that works every muscle, but emphasize those that work the lower body and butt. Leg lifts, squats and lunges tone the thighs and buttocks particularly well. Do each exercise for 8 to 12 repetitions at least once. When you build your endurance, do two to three sets of repetitions.
Diet
Eating a low-calorie, healthy diet is the key factor in losing weight. Include foods that are low in fat, cholesterol and sugar. Minimize the amount of carbohydrates you consume, as they easily get stored as fat if the calories are not used. MyPyramid.gov recommends lean meats, fish, poultry and plenty of fresh fruits and vegetables. Space meals at least three to four hours apart to give your body time for proper digestion and to keep your metabolism balanced. Although it's important to eat a lower-calorie diet, according to MedlinePlus.com, men should not consume fewer than 1,500 calories a day, and women should not dip below 1,200 a day.
Considerations
Consult a doctor before beginning any weight-loss program. Keep in mind that losing weight in specific areas is more difficult for some than others. Men have a tendency to lose weight last in the area of the abdomen, whereas women tend to have problems burning fat off the thighs, hips and buttocks. If you keep a balanced diet and solid exercise regimen, the weight will come off your body -- and your butt -- in time.
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