Jiggly thighs? Lots of bum? No thank you. If it’s not a perfectly shaped bum resting on a well-toned thigh, then I really don’t want any of it.
It doesn’t hurt to want the Kardashian kinda bum right? I mean, surgery or not, that can be something to look forward to when working out.
Slim thighs, well-shaped butts, giving the perfect S-curve in that bodycon dress.
Who doesn’t want that!
If you have such body goals and want to hit your target, then you’re welcome to my ted talk today.
Because in this article, I’d show you how to reduce buttocks and thighs in a week!
Grab a bottle of water(beer sounds nice, but, we have a fitness goal).
Let’s get started with the basics.
What causes excess buttocks and thigh fat?
There are lots of things that can cause you to gain excess fat in your bum and thighs. I’d highlight the most common reasons below. If you think yours falls under any of them below, then don’t worry, we’d tackle it together.
#1. Poor diet
The major thing that affects the way your body turns out is your diet. Because your body can only become what you give it. This makes it a key player in the excess fat around your thigh and buttocks.
If you were to be really honest with yourself, can you say you have a good diet? Will your diet help you achieve the body you want? Think about it carefully.
Replace the mac and cheese with plenty fruits, vegetables, lean protein, fiber and complex carbs. Replace the beer and wine with lots of water.
Resist the urge to grab a McDonalds on your way to work and just have nuts instead.
Because, if you really want to lose thighs and buttocks, you’d need to have a better diet. Nobody is asking you to be vegetarian or become a health freak. I’m saying, effecting little changes on what into your mouth, can help you achieve your goal.
More so, there’s no need to be scared that you will have to give up your favorite food. That’s not so. Infact I recently read a tweet from a fitness expert that says “If your diet doesn’t include your favorite foods, then you need to get another nutritionist”
And I couldn’t agree any less. In fact, I think your favorite food will motivate you better.
#2. Not enough exercise
Exercise and weight loss, Bread and jam. While your diet is important, exercise is just as important.
This is because, exercise causes your body to use the energy sources from the food you eat to make up for the stress it receives, and carry out its functions.
So, if you don’t exercise regularly, and have a bad diet, how then do you want to get to your body goal?
Decide today to fix exercise somewhere in your schedule. You’d be glad you did.
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Sometimes its not just what you eat or how often you exercise. It could be that you have poor genetics that do no support rapid weight loss.
You discover that you watch what you eat and exercise regularly but you still gain weight around your buttocks and thighs.
The best thing to do is to look at your family members. Are thick thighs and lots of buttocks common? Then you pretty much have your answer.
How to lose Buttocks and thigh fat
Now, we’re gradually getting to the main topic for today: how to reduce buttocks and thighs in a week. Combine these strategies for the best results.
#1. Have the right diet
Diet is key to your weight loss. Eating the right foods and avoiding excessive junks is one of the best ways to reduce buttocks and thigh fat. Here are some things to consider for your diet;
a. Drink lots of water
Whenever you get that craving for a tasty liquid, drink water instead. Water is a very easy thing to consume everyday that will help to keep you feeling full.
And this is good. Because the more filled you feel, the less likely you’d eat lots of snack and junk.
Also, drinking water can reduce the number of calories you take in daily, which will prevent your body from accumulating more fat.
More so, it keeps all your organs functioning properly.
b. Spicy foods do the trick
Yeap, you heard me. Spicy foods do the trick. Foods like pepper and some herbs have the ability to increase your metabolism and body temperature. An increased metabolism rate helps your body burn more calories throughout the day.
This means your body stores less calories, fat, and you lose weight in the thighs and butts.
Consider adding chili flakes to pasta, rice and other meals to get in more spice. Don’t forget black pepper too. You can even add some spicy stuff to your smoothies too.
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c. Do more fruits and vegetables
Everyone knows that the trick to losing weight is eating more fruits and vegetables. The vitamins and minerals contained in it will help you be healthier, feel better, and operate at your full potential.
In addition, the fiber contained in these fruits will keep you feeling full, resulting to less appetite to eat junk and processed food.
So, when next you feel hungry, or want to binge eat, consider having a bowl of fruit salad. You can also cook veggies on the barbecue and season them so they taste really good.
Usually, lots of people refrain from eating veggies because they’re just there, bland, and sometimes tasteless. They’re not wrong though. But you can make yours better.
Have fun while dressing your veggies, and you’ll find yourself interested in eating that life-saving veggie in front of you.
d. Avoid junk and processed food
Want to know another thing that keeps you from losing thigh and buttock fat? It’s eating junk and processed food.
This is because these foods contain a lot of carbs, fats, calories and preservatives which by now you’d have guessed isn’t right for you.
More so, they cause your body to raise blood sugar, insulin and store energy as fat. And the calories they give is so hard to burn off.
The truth is that junk and processed foods can be so enticing. It’s so hard to let go of ice cream, chips, or even burger(I’m literally in tears right now typing this, lol).
But you’d have to let go of them for the most part if you want to lose fat in your buttocks and thigh region. I’m not saying forget it entirely. I mean, cut it down to a 90%.
Replace the junks with fruits and vegetables. That way you have the nutrition you need to live a healthier and longer life.
e. Go for complex carbs, Simple carbs are your enemies
I know you may be thinking, what exactly is the difference? I’ll tell you. Complex carbs are carbs that take longer to digest, giving you longer-lasting energy without spikes in blood sugar and insulin. They include carbs from fruits and veggies.
While simple carbs on the other hand are the entire opposite. They digest quickly, giving you a burst of energy and before you know it, you lose all the energy, with a hunger for more.
More so, they raise your insulin so fast that your body will want to instantly store the starches as fat.
More reason you should avoid simple carbs as much as you can. Some of the foods here include rice, pasta, and white bread.
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f. Lean Protein is best
In grade school, we were taught that protein is the building block of the body. This is true, because, if you don’t eat enough protein, your skin, muscle,and other tissues will feel the impact. And trust me, it ain’t good.
Protein has been proven to help in fat metabolism, suppressing your appetite, and keeping you from gaining so much weight.
Good protein includes; eggs, tofu, chicken, fish, peanut butter, and milk.
g. Practice portion control
To effectively lose weight, you must eat less than you need. That is, create a calorie deficit, such that you take in fewer calories than your body averagely needs.
One way to easily do this is by practicing portion control. Several types of research have shown that managing a person’s food size, a.k.a, portion control is effective in losing weight in the thigh and buttocks.
#2. Exercises to lose thigh and buttock fat
As I pointed out earlier in this article, Exercise and weight loss, Bread and jam.
Exercises help you lose fat, burn calories, and tone different parts of your body including your buttocks and thighs.
Try out these exercises if you want to lose weight around your thighs and buttocks.
My favorite cardio exercise of all ties is running. Running is an excellent exercise for full body weight loss, as it helps to tone your leg and butt muscles, leading to a more define shape.
In addition, it improves heart and lung function, strengthens the lower body, and requires no special equipment. This means you can do it anywhere, anytime, and possibly anyhow.
When compared to walking, running is a better option, as it burns more calories. A study showed that over 1,600 meters, people of average fitness burned 372.54 calories while walking and 471.03 calories while running.
Regardless, if a person is unable to run, walking is still a good option for weight loss.
b. HIIT Exercise
HIIT, known as High Intensity Interval Training is another effective method of losing weight. As ma matter of act, it is one of the most popular global fitness trend.
HIIT involves putting in maximum effort in one routine for a short time, which is followed by a longer period at a slower pace.
Typical HIIT sessions are very intense workouts, so they need to be short in duration than moderate workout routines.
According to Medical News, a typical HIIT session may involve;
- running on a treadmill at 7 miles per hour (mph) for 1 minute
- running for 2 minutes at 5 mph
- repeating this pattern for 15 minutes or so before cooling down
Research suggests that HIIT may be more effective at reducing body fat than other types of exercise.
Another study reports that HIIT is a good strategy for controlling obesity because it’s time efficient.
Lunges are lower-body strength exercises that activate and tone the glutes. They come in different variations, so you do them in the variation that best suits you.
The different styles include; sideways, forward, and transverse lunges.
More so, the basic lunge works the thighs and calves. Here’s how to do lunges;
- Stand with the feet hip-distance apart.
- Take a large step forward with the left leg.
- Slowly lower the body, bending both knees to 90 degrees. Do not allow the right knee to touch the ground or the left knee to travel past the toes of the left foot.
- Return to the standing position, and repeat several times.
Squats are a major part of many exercise routines. This is mostly because it works several muscles in the butt, legs, and abdomen at the same time.
There are different variations of squats, one-leg squats, split-squat, and regular squats. More so, scientists have shown that performing one-leg squats are effective in toning the buttocks.
Here’s how to perform a one-leg squat.
- Stand on your left leg and extend your right leg straight in front, as high as possible.
- Extend your arms in front of the body.
- Slowly lower your butt as close as possible to the floor while keeping the leg elevated. Your back should be straight and the left knee in line with the left foot.
- Return to the starting position. Repeat several times before switching to the right leg.
If performing a one-leg squat is difficult for you, you can opt for regular squats. Here’s how to perform a regular squat.
- Extend your arms in front of the body. Keep the feet shoulder-width apart.
- Slowly lower your butt as close as possible to the floor, without losing balance. Your back should be straight, and your knees should not move out in front of the toes.
- Return to the starting position. Repeat several times.
- To increase the intensity, hold weights in the hands while squatting.
e. Running up the stairs
Another effective exercise in reducing thigh and buttocks is by running up the stairs. They are a good way to tone the glutes, while still keeping the heart and lungs healthy.
In addition, step climbing boosts strength and muscle tone in the buttocks and thighs.
Here’s how to perform this exercise;
- By just climbing stairs, and gradually increasing to running up the stairs.
- Hiking uphill
- Using a climbing or bouldering wall
- Using stepping machines at the gym
Running up the stairs has other benefits, like reducing bad cholestrol, i.e. low-density lipoprotein in women.
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#3. Other ways of reducing thigh and buttock fats
a. Reduce Stress in your life
Stress has been known to cause a significant amount of weight gain. This is because it releases a hormone known as cortisol and insulin which makes you more hungry, store fat, and less likely to lose weight.
Here are a few tips to help you reduce stress;
- Getting regular exercise, even if just a daily walk
- Practicing meditation
- Spending time in nature
- Eating a balanced diet
- Breathing deeply
b. Get enough sleep
Lack of sleep can negatively affect your hormone and metabolism levels. It can also lead you to have cravings for junk and processed food.
A combination of these situations can lead to weight gain, which is definitely not what you want.
So, take some time out to have enough sleep, anywhere between 7-9 hours of sleep, and let your muscles and brains relax.
Although you cannot spot-reduce fat or even lose a significant amount of weight in a week, you can still make some changes to your body.
Good diet and exercise are vital to anyone looking to lose thigh and buttocks fat immediately.
Share your experiences with me in the comment box below.
All the best!