Burning fat only in a specific area of the body is difficult. But if you want to shrink your hips and buttocks, you can do it with specific exercises and diets.
Instructions
Step 1
The best way to shrink your buttocks and hips is through regular exercise. The fat accumulated in these parts of the body needs to be converted into muscle mass, which will occupy less volume. One of the most effective exercises for this is the barbell or dumbbell deadlift.
Step 2
Another good exercise for your hips and glutes is simple squats. Do them several times a day every day. In addition, this exercise will help train your lower back. Only do squats after you have warm up your muscles well.
Step 3
Weighted lunges (like dumbbells) are also very effective for lower body workouts. They will help you burn fat in the thighs and buttocks more efficiently. There are many different variations on this exercise. Try to use each of them.
Step 4
With an excess of body fat, any type of cardio workout is very effective. If you want to burn as many calories as possible, try running, swimming, cycling, etc. Cardio workouts can also be complicated by interval training. They involve doing a specific exercise (such as a brisk run) vigorously for a short time. This exercise is repeated 8 to 10 times with breaks of 2 to 3 minutes.
Step 5
It is impossible to reduce the hips and buttocks with exercises alone. You must cut calories in your diet. Study the food packaging you purchase carefully. Also study the table of calorie content of various foods, exclude from your diet the ones that are most harmful to you.
Step 6
In most cases, foods that contain fat and carbohydrates will not do you good. However, there are foods that need to be consumed to normalize metabolism and accelerate the absorption of vitamins. For example, fats are found in nuts, avocados, olive oil, and some other foods. Do not exclude them from your diet. They will help keep you from overeating. For carbohydrates, you can consume whole grains, cereals, pasta, etc. They will provide you with energy and help maintain your blood insulin levels.
Step 7
Eat more protein and dairy products. They will help you burn fat faster and build muscle mass. Increase your intake of fish, cottage cheese, cheese, milk, yoghurt, poultry, eggs, etc.
Step 8
Eliminate the consumption of unhealthy foods altogether. It contains unhealthy fats and carbohydrates. Try switching to vegetables and fruits. They can provide your body with the energy and nutrients it needs. Forget sodas too, they are high in calories and do not burn fat. Instead, drink plain water, about 2 glasses, before meals. This will help keep your body hydrated and not eat too much.
