How to lose butt fat

Obesity problem

Many people suffer from the problem of obesity, and from the problem of accumulating fat in certain areas of the body, and these people seek to follow diets and exercise to burn fat in those areas, but it is difficult to achieve; burning fat is done throughout the body without targeting an area In particular, this is done by reducing the amount of eating high-fat foods in the diet, as eating fatty foods increases the formation of fatty tissue in different areas of the body, such as the buttocks.

Therefore, individuals are advised to follow a healthy, balanced, low-fat diet, and exercise cardiovascular exercises, such as walking, dancing, running, and swimming for a period of at least 30 minutes over 3-4 days per week at least, in order to burn calories that will accumulate as fat in the body if It is not disposed of, and the burning of fats in an area in the body before others depends on the genetic factors, bearing in mind that obtaining the required results requires at least 6 weeks of hard work, and it may take more than that according to the size of the original buttocks, The person’s weight and previous level of activity But to start a program to burn fat buttocks, so you must be patient, and do not despair if not getting quick results, because this is quite normal.

Quality lose butt fat

Fat in the body was recently divided according to its type and its location in the body, and with regard to the type of fat it was divided into two types, brown fat, which is healthier fat owned by healthy people more than obese people, and helps burn calories consumed, as scientists look to search for A way to increase its percentage in the body, as a way to get rid of obesity and excess weight in the future, and the second type is white fat, which accumulates in the bodies of people who suffer from obesity, and the work of endocrine glands in the body, and affects the progress of vital processes in it.

Regarding the locations of fat accumulation, there are visceral fat that is found around the internal organs of the body, such as those in the abdominal area, that cause harm to human health and raise the risk of developing chronic diseases, such as diabetes, heart disease, and strokes, and there is a second type of fat, which is fat The accumulated surface directly beneath the skin, such as found in the thighs and back, as it is found in the abdominal area above the visceral visceral fat, and surface fat may not be bad, but on the contrary it may be beneficial to the health of the body, unlike visceral visceral fat, as its presence in Belly s D poses serious health risks.

Backside slimming methods

In addition to following a healthy diet, it is advised to practice special exercises, which speed up the processes of burning fats and calories consumed in the body, and thus speed up the processes of burning fats of the rear, as it is recommended to practice aerobic cardiovascular exercises, in addition to exercising strength exercises, and these exercises include the following: :

  • Ascending the stairs and moving away from the escalators and elevators, which helps to increase physical fitness and burn calories, as climbing stairs for simple periods may give noticeable health benefits, according to a study published in the British Journal of Sports Medicine, and conducted A group of women went up 180 degrees in two minutes once per day, five times per week, in the first week of study, and in the seventh and eighth weeks they went up the stairs five times per day for five days per week, i.e. a total of 10 minutes of exercise per day, as this was a guarantor Get results Good positive.
  • Go hiking, as walking has health benefits similar to climbing stairs, hills can be climbed, and walking in uneven areas to enhance burning operations.
  • The practice of climbing sport. Climbing burns twice the amount of calories that can be burned during walking and climbing stairs in the same time period. Climbing can also be practiced inside gyms equipped for that, and climbing has other benefits, as it can be considered a sport for the mind by thinking about how Climb up and choose the correct path.
  • Intense exercise in gyms for a short time, and many exercises can be done alternately, as exercising in the gym for less than 4 minutes can increase physical fitness, improve health, and can increase the time to half an hour to increase calorie burning, and it is advised By following a routine based on practicing 12-15 different exercises, each exercise takes about 30 seconds, then the transition to the next exercise, and the practice of 30 seconds as well, takes a 10-second break between exercise and the other.
  • Yoga and relaxation exercises, as it is recommended that you practice yoga that contains at least 15-20 minutes of challenging exercises that lead to sweating.
  • Exercising in various sports that focus on the lower body, such as squatting, and sitting on a fake chair (a movement of yoga).

People are advised to eat healthy, balanced food, exercise medium-strength aerobic exercise for at least 150 minutes per week, or exercise extreme-strength aerobic exercise for at least 75 minutes per week. It is also recommended to add exercises to tighten and strengthen muscles two or three times per week, and it is worth noting that reducing The calories consumed, and the burning gained from them helps to stimulate the processes of burning fat, regardless of where they accumulate, and that building muscle through exercise increases the processes of burning calories, and beautifies the appearance of the back.


  1. Brandi Hester Janowiecki, BSc (2011), "Butt Fat Reduction"، Netwellness, Retrieved 27-2-2017. Edited.
  2. Kathleen Doheny (2009), "The Truth About Fat"، WebMD, Retrieved 27-2-2017. Edited.
  3. Alli Rainey (2016), "How to Lose Butt Fat: 10 Effective Exercises"، Healthline, Retrieved 27-2-2017. Edited.
How to lose butt fat