How to Lose Butt and Stomach Weight

When you carry extra weight in your lower body, it could cause health problems. An accumulation of belly fat is associated with a higher risk of type 2 diabetes, breast cancer, stroke and cardiovascular disease, according to By losing weight in the lower body, you reduce your risk of developing these conditions and make way for a toned, tight stomach and butt. Talk to your doctor before you make any changes in your diet and exercise plan, especially if you have health conditions or injuries.

Portion control and healthy snacks may help. (Image: A-Basler/iStock/Getty Images)

Step 1

Replace foods that are high in saturated fat and trans fat with foods that are high in polyunsaturated and monounsaturated fats. Fried foods, red meat and baked goods are high in saturated fat; switch them for fresh fruits and vegetables, lean protein like fish and chicken, and wholegrain carbohydrates. Eliminate these fats to eliminate calories and lose weight in the stomach and butt.

Step 2

Burn calories with cardio exercises for at least 30 minutes per day, five days a week. Cardio exercises burn the most calories because they get the heart pumping. Go for a run, play basketball, go swimming or challenge your family to a tennis match to burn additional calories and lose more weight in the butt and stomach.

Step 3

Sculpt your abdominal muscles with crunches. Lie down on the ground on your back, then bend your knees and place both feet flat on the floor. Cross your arms over your chest and lay your right palm on your left shoulder and your left palm on your right shoulder. Engage your abdominal muscles and slowly lift your head, neck and shoulders off the ground. Slowly lower them back down to the ground. Repeat 20 times.

Step 4

Limit your portion sizes. A second helping of dinner adds additional calories to your diet and packs more pounds on your stomach and butt. Eat a second helping of fruit and vegetables only if you're still hungry after a meal. Save the rest of the leftovers in reusable containers and eat them for lunch the next day.

Step 5

Build muscle in your butt twice a week on nonconsecutive days with lunges. Stand up straight with your feet shoulder-width apart, then take a giant step forward with your right foot. Bend your knees to lower your hips until your legs make two 90-degree angles. Keep your right knee behind your toes -- if it isn't, step forward a little more. Hold for one minute, then release. Repeat on the opposite side, then repeat nine times on each side.


It is impossible to lose weight in only the butt and stomach -- you must lose weight all over the body. Weight-training exercises like situps and lunges build muscle to tighten and tone your butt and stomach as you lose weight.


Stop exercising immediately if you notice sharp pain -- if this pain continues, tell your doctor.

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