What can I do to lose fat in my butt?

Sadie Lincoln
Sadie Lincoln on behalf of barre3
Targeted butt exercises can shape and strengthen, but it is not possible to lose weight in one area of the body by exercising alone. Minimizing our rear ends is a big wish for a lot us. Equally as important as targeted exercises that work the back body, eating a well-balanced diet that complements all of your exercising is vital. Exercising and healthy eating are not mutually exclusive. You can maximize your results by combining the two to achieve a balanced lifestyle. We like to encourage our clients to think about overall health and goals, rather than fixate on one specific body part.
It takes a combination of diet and cardio exercise to lose fat -- from your butt and all over your body. Body fat is systemic, so as you lose weight, fat cells throughout your body give up fat, and you'll get smaller all over.

You can reduce calories by following a balanced weight-loss plan like Weight Watchers -- one of the 4 pillars of the Weight Watchers Approach is activity. You can burn calories with aerobic exercise such as walking, jogging, or kick boxing. If you add resistance exercise to tone your gluteus maximus, you'll see the results as your fat disappears.

The gluteus maximus muscle is the largest muscle in your body, spanning the width of your rear end. You'll want to exercise it and your hamstrings (back of the thighs) to get the best results. Climbing steps and walking up hills are two-for-one exercises, combining cardio and resistance. They work your glutes, quads (front of the thighs), and hamstrings.

Weight Watchers offers a comprehensive approach to weight loss that can help you reach your goals.

Losing fat is never site dependent unless you use something like lipo-suction. You will lose fat over your whole body by cutting your calories to a level that is lower than what you need to meet your daily requirements. You will lose the fat that overlies the glutes at a very predictable rate which will go hand-in-hand with fat loss over your entire body.

The most effect method for losing weight is through an overall program that includes aerobic (cardio) training and resistance training, as well as using a healthy calorie-controlled diet.

Genetics dictates where your body burns fat.  For example, you may desire to lose weight in your hips and buttocks, but very often, the place you most want to lose it is the last place it burns. This is known as spot reducing and it doesn’t work. You cannot burn fat in one particular area on your body. While it's true that you can build muscle in different locations of your body such as your legs and buttocks based on what strength-training exercises you do, there's no way to "spot reduce" fat. 

Losing fat from anywhere on the body is done through daily, cardiovascular activity. Shoot for 30 minutes a day of some type of activity that will increase your heart rate to the point where you can't have a conversation. Add squats, lunges and stair climbing to tone the butt muscles along with consuming lean protein, complex carbohydrates and good fats like olive oil and nut oils.

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Using the right type of diet and exercise, you can reduce fat in your butt. Watch this video as Rovenia Brock, Jorge Cruise and I show you some ways to trim a big behind.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.