How to Burn Butt Fat Fast

While you can change your body composition through diet and exercise, it's not possible to manipulate the places to which your body tends to store excess fat. For many people, the derriere is the destination of unwanted fat. Understandably, the desire to shed butt fat fast and tone up the booty is a goal for many people. If you're genetically predisposed to storing fat in your behind, it may be the last spot you shed fat from. This doesn't mean it's impossible to slim down your backside -- it just means you may have to work a little harder and longer to get the butt you want, depending on your body type.

A woman squatting down to tie her running shoes outside. (Image: lzf/iStock/Getty Images)

Step 1

Clean up your diet. 80 percent of the fat loss equation is based on your diet, so it's important to eat a clean diet of lean proteins, fresh produce and whole grains. Don't be afraid to include healthy fats from sources such as olive oil, avocados and nuts. Avoid processed foods which are often loaded with sugar, sodium and preservatives. These packaged items can be disastrous calorie traps.

Step 2

Create a calorie deficit. To shed body fat, you must force your body to utilize fat for energy. The only way you can do this is by creating a calorie deficit. There are 3,500 calories in a pound of fat -- so, to lose one to two pounds of fat per week, you need a daily deficit of 500 to 1,000 calories.

Step 3

Perform both cardiovascular resistance training exercises. Cardiovascular exercise will help you burn calories, while resistance training will help boost your resting metabolism and sculpt your muscles. If your goal is to have a toned butt, it's important to work your glutes so that as you shed the body fat, your sculpted, round backside will be revealed. Some forms of cardio, such as stair climbing and running uphill, will help tone and sculpt your glutes while burning calories. Try incorporating resistance training exercises such as squats, dead lifts and lunges to shape your derriere.


There is no such thing as "spot reduction." Focusing on exercises that work your glutes may build those muscles, but they aren't going to magically melt fat from the region. Remember, you're at the mercy of your genetics when it comes to the order of areas you shed fat from. Instead of placing too much emphasis on getting the butt of your dreams, focus on the positive, overall changes you notice in your body as you work on improving your booty. This will help keep you stay positive and motivated. In addition, remember that exercise intensity is a big factor in calorie burn. High intensity cardiovascular and resistance training sessions will burn more calories in less time, helping you to shed excess fat faster.


Always talk with your doctor before making any changes to your diet or exercise program. Don't fall victim to the marketing of "spot reduction" exercises, diet pills or other "miracle" potions that promise to obliterate butt fat. They don't work and may even be harmful to your health.

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