How Can I Loose My Fat Around My Backside?

Excess fat in the lower body is something women are bothered with more than men. Women have more body fat than men and, due to hormones, most of this body fat is stored in the lower body. Unfortunately, the lower body is one of the last places from which women lose fat f. Regardless of your gender, to lose weight from your derriere, you have to lose fat from all over your body --- and eventually the fat on your lower body will also be reduced.

Instructions

• 1

  Lose weight by creating a caloric deficit of no more than 1,000 calories daily. There are 3,500 calories in one pound of fat. If you take in 500 fewer calories daily, you lose one pound of fat a week; if you double the calorie reduction, you lose two pounds of fat in a week. Create the caloric deficit by eating fewer calories and by burning calories through exercise.

• 2

  Eat low-calorie, low-fat, nutrient-rich foods. Consume fruits and vegetables. Eat complex carbohydrates such as oatmeal, yams and brown rice. Limit saturated fats, including butter, and consume healthier fats such as olive oil and canola oil. Avoid fatty cuts of meat such as pork and opt for chicken, fish and turkey instead. Replace full-fat dairy with non-fat or low-fat dairy. Look at nutritional information on product labels when purchasing foods.

• 3

  Step up your cardiovascular exercise so you burn calories. Perform at least 30 minutes of cardio six days per week, or add 15 minutes to your cardio routine if you already exercise. Perform cardio exercises that target your lower body, such as the stair-climber or stationary bike. Walk on an inclined treadmill to target your buttocks. Exercise at a pace where you sweat but are still able to talk.

• 4

  Include strength-training exercises on two-to-three non-consecutive days to promote all-over fat burn. Strength training builds muscle tissue, which activates your metabolism all day long. Target all body parts. Work your arms, legs, back, shoulders, stomach and chest.

• 5

  Tone your glutes so that once your body fat has been reduced, tight and shapely muscles will show. Perform dumbbell lunges. Hold a dumbbell in each hand and step forward with your right leg while rising onto the ball of your left foot. Bend both knees to lower your body straight down until the right thigh is parallel to the floor. Use your right heel to push yourself back up. Repeat the exercise 12 times before switching feet. Perform a total of three sets.

• 6

  Perform dumbbell squats. Hold a dumbbell in each hand and stand with your legs shoulder-width apart. Bend your knees and lower your body down as if to sit in a chair. Aim to bring your thighs parallel to the floor. Keep holding the dumbbells next to your body. Push through your heels to come back to the starting position. Squeeze your buttocks on the top of the exercise. Perform three sets of 12 repetitions.

• 7

  Avoid over-training your body. Get sufficient rest in between workouts. Sleep eight hours at night so you are more productive during your waking hours. Give your body has plenty of time to restore itself.