Having excess fat in the posterior end is not detrimental to your overall health as is stomach fat. A fat butt can, however, make you feel self-conscious -- especially when you wear tight outfits. A flat butt may be achieved when you make changes to your lifestyle. This involves both diet and exercise and a generous amount of discipline.
Reducing Calories
Regardless if you have excess weight on your butt, stomach, arms or legs, you need to cut back on your caloric intake to lose weight. When you eat fewer calories than your body needs for daily functioning, you create a calorie deficit. This, in turn, causes you to burn stored fat for energy. This fat is lost from all areas, including your butt, which makes it flatter. A daily reduction of 500 to 1000 calories will lead to about 1 to 2 lbs. of weight loss a week.
Tricks with Diet
If you do not allow yourself to become hungry, you will make it easier to lose butt fat. The best way to do this is by including low energy-density foods in your diet and eating snacks between your meals. Low energy-density foods contain a low amount of calories but take up a high amount of volume. Fruits, vegetables, whole grains, lean meats, low-fat dairy products and fish are low energy-density foods. Eating small, healthy snacks two to three hours after your meals will keep your appetite under control and prevent you from overeating. The goal with these snacks is to keep them less than 200 calories. Whole-grain crackers with hummus dip are a healthy snack option.
Cardiovascular Training
You may hear this called cardio or aerobic training, but it is one in the same. Cardio involves movement of the limbs in a repetitive fashion for an extended period of time. This constant action raises your heart rate and causes you to burn fat through your entire body, including your butt. All forms of cardio work effectively, as long as you exercise long enough and often enough. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week for the best weight-loss results. Choose an activity that you enjoy and that will keep you motivated to continue, such as running, biking, stair climbing, elliptical training or brisk walking.
Toning Exercises
Weight training exercises will help tone and sculpt your butt as you lose weight, giving it a flatter appearance. The key is to know what exercises to do and not use a heavy resistance. If you use heavy weights, you will make your butt bulky. The muscles in the butt are known as the glutes. You activate them when you perform hip extension, so your exercises need to include this movement. Hip extension takes place when you move your thigh backward. Perform exercises such as squats, lunges, stepups and glute kickbacks. Use the weight of your body and make sure to execute proper form. Take squats, for example. Slowly lower yourself down by bending your knees and stop when your thighs are parallel to the floor. Rise back up in a steady motion until your legs are fully extended and repeat. When you come to the top position, squeeze your glutes forcefully for a second.
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