How to Lose Butt Fat

When discussing weight loss, it’s common to discuss body shape and problem areas, and for many, fat around the butt and thighs is an issue.

Most aspects of our lives are connected, including health, exercise, diet, sleep, and stress management.

What you eat and your lifestyle does affect your weight and appearance. If you struggle with your weight or dislike the look of parts of your body, a few adjustments to your diet and daily routine could help to minimize or rectify the issue.

That said, you need to remember that there is no natural miracle cure to lose butt fat, but following a healthy structured diet like intermittent fasting, focused exercise, and dedication can help tone and reduce the size of the problem area.

In this article, let’s discover what butt fat is and what causes it and explore the best way to lose butt fat naturally.

What is butt fat?

Let’s face it: bottoms are designed to be fatty to some extent, and it’s normal to have adipose tissue (fat) around your gluteal muscle.

What most refer to as “butt fat” is a build-up of fatty tissue on your rear to the extent that you feel uncomfortable about the area or consider it unsightly. In such cases, excess fat can cause a loss of confidence and low self-esteem.

Many factors can affect the volume of butt fat you have, including your metabolism and genetics.

Women tend to have more body fat than men due to their hormones, and some races or family groups are prone to bigger buttocks than others. A large bottom is expected and rarely a health issue in these cases.

The primary health concern is if you have a big butt due to a high body mass percentage, bad posture, limited exercise, or a poor diet, as excess body weight or obesity can result in serious illnesses like diabetes and heart disease.

How to lose butt fat

Unfortunately, spot weight reduction is a myth, and there’s no easy way to lose butt fat or any fat from one just area naturally.

Modifying your routine with regular targeted exercises and a balanced, structured diet is the only way to reduce excess fatty tissue build-up.

As a guide, positive ways to alter your daily routine that may help with losing butt fat include:

Following a healthy diet plan

Creating a calorie deficit and cutting down on the calories you consume can help you lose weight which can prompt a reduction in overall fat, including butt fat.

Opting for nutrient-rich foods that are lower in fat, like vegetables, lean proteins, fruit, and whole grains, can boost weight loss, especially combined with intermittent fasting, as it is a diet that has proved to have significant weight loss and health benefits.

Drink water and stay hydrated

Staying hydrated is essential for our bodies to work correctly. Many studies have shown that drinking water can boost weight loss which could ultimately help with losing butt fat.

Targeted exercise

Staying active is essential to tone up and lose fat, especially if you have a desk job. Popular exercises to tone your buttocks include lunges and squats, but even walking up stairs or running helps strengthen your glutes, quadriceps, and calves, which can make your bottom appear smaller.

Take your squat exercises to the next level with our instructive air squat video:

Losing Butt Fat: The Bottom Line

Ultimately, your bottom is one of the most challenging places to lose fat, as the cause of a big bottom is often due to your physical makeup, genetics, hormones, or gender.

That said, if you are overweight, eat an unhealthy diet, or are generally inactive, you risk gaining weight and increasing the fat around your glutes and butt.

Targeted or spot fat loss is not possible through diet alone.

The best way to lose butt fat is to exercise regularly, adopt an effective weight management plan like intermittent fasting, and combine this with a balanced diet during your fasting window. Don’t forget you can sign up for Fasting Kompanion today to start your weight loss journey!