How To Lose Weight Off Your Backside

Losing weight off your backside requires reducing your overall body fat. Consuming more calories than you burn in activity results in weight gain. In general, men store excess body fat in the belly and women store more body fat in the thighs, buttocks and then the belly. Anyone can end up with a bigger backside due to weight gain. Moderate calorie restriction, aerobic exercise and strength training promote weight loss and body fat reduction for a well-conditioned and slimmer backside.

Step 1

Create a calorie deficit. Use a food journal to help figure out which foods to cut. Practice portion control and record how many servings you eat of each food group. For example, aim to eat at least four servings of vegetables and two servings of fruit each day. Produce helps to fill you up and can help you eat less calorie-dense foods.

Step 2

Exercise at least five days a week. Schedule and write it on your calendar. For example, start with three 30-minute aerobic exercise sessions each week and two 20-minute strength training sessions.

Step 3

Perform the most vigorous weight-bearing aerobic exercise you're capable if you want the fastest possible results. Power walking burns more calories and boosts your metabolism more than a brisk walk. Try aerobic dance classes, martial arts-based cardio workouts and step aerobics to tone your backside by strengthening your buttocks, resulting in a firmer, shapelier rear as you lose weight.

Step 4

Increase the duration and intensity of your exercise sessions as you become more fit. Aim to exercise nearly every day to lose weight off your backside. You need at least 150 minutes of exercise a week for moderate weight loss and 250 minutes a week for substantial weight loss.

Tips and Warnings

Most people lose upper body fat first, so you'll need to exercise consistently and persistently to reach your goal of reducing your backside. Don't be discouraged by setbacks. If you overeat one day or miss an exercise session, get right back on track. Although it's harder to lose weight off the backside than it is to gain it, with persistence, you can succeed at losing weight.