Fast and safe weight loss can only be achieved by following a healthy diet and strenuous exercise routine. Replacing bad eating habits with nutritious foods and burning calories by exercising will result in a reduction of overall body fat. It is not possible to spot-reduce the fat on a specific area of the body; you must work to reduce overall body fat. In addition to losing body fat you can do specific exercises to tone your arms and butt.
Diet
You must reduce your caloric intake to lose weight. You can do this by eating healthy, low-calorie, low-fat foods. Avoid saturated fats and sugar. Eat foods rich in fiber such as dark green vegetables and fruit. Low-fat dairy products are a good source of calcium and are a good food choice for weight loss. Increase your consumption of omega-3 fatty acids including fish, beans, walnuts and olive oil. These healthy foods options provide your body vitamins and nutrients to give you energy, as well increase your metabolism and aid in digestion. You must burn 3,500 more calories than you consume to lose one pound of fat. If you reduce your caloric intake by 500 calories per day, you will lose one pound per week.
Exercise
In addition to eating healthy foods, adding exercise to your daily routine will speed up your weight loss. Burning an extra 500 calories per day will result in a one pound weight loss per week. If you burn 500 calories per day with exercise and reduce you caloric intake by 500 calories per day you will lose two pounds per week. A two pound weight loss per week is considered healthy weight loss. Mix up your exercise routine each day to work different muscles and avoid becoming bored. You can jog, swim, bicycle or play your favorite sport. You should exercise at least 30 minutes per day. For faster weight loss increase your exercise time to 45 minutes or one hour.
Toning Your Arms
As you lose body fat, you will also lose fat from around your arms. Toning your arms will give them a leaner appearance. Pushups are a great exercise for your arms. Start off doing 10 pushups and increase the number over time. There are a number of arm exercises you can do with hand weights in your home. Try doing bicep curls, tricep curls, chest presses, hammers, overhead presses and the dead lift row. Start off doing three sets of 10 with each exercise. These exercises should be done three times per week to give your muscles a chance to recover on your off days.
Toning Your Butt
There are a number of exercises you can do to tone your butt. Lunges and squats are a great exercise targeting this area. Holding hand weights during your lunges or squats increases the intensity of the workout. Kick boxing is another exercise that targets just about every muscle in your body, especially your butt. Lunges and squats should also be done three days per week after your muscles have been warmed up with your cardio workout.
Considerations
Losing body fat takes time and patience. People who lose one to two pounds per week are more likely to keep the weight off in the long term. Developing a healthy lifestyle with exercise and good food choices will increase your overall health, in addition to helping you lose weight. Be sure to always consult with your doctor before beginning any diet or exercise program.
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