How to lose flesh on buttocks and thighs

Reducing fat on the buttocks and thighs requires a combination of dietary control and targeted exercise, including adjusting dietary structure, strengthening aerobic exercise, conducting local strength training, improving lifestyle habits, and avoiding prolonged sitting.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. Choose low-fat and high protein foods such as chicken breast, fish, and soy products, and pair them with non starchy vegetables such as broccoli and spinach. Control daily total calorie intake, avoid fried foods and sugary drinks, and replace some refined rice and white flour with coarse grains. Adequate daily drinking water helps to eliminate metabolic waste.

2. Strengthen Aerobic Exercise

Engage in 4-5 sessions of aerobic exercise per week for at least 30 minutes, such as jogging, swimming, skipping rope, or elliptical machine training. These exercises can effectively burn body fat, including fat accumulated in the lower limbs. It is recommended to use interval training mode, alternating between high-intensity and low-intensity for a short period of time, which can improve fat burning efficiency. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise is most effective.

3. Conduct local strength training

Perform resistance training on the buttocks and legs, such as squats, lunges, and buttock bridges, three times a week for 15-20 minutes each time. Using the self weight or low weight multiple training mode can tighten muscle lines without excessive thickening. Lying on the side, lifting legs, kneeling and kicking can accurately stimulate the gluteal muscles and help improve sagging problems. Adequate stretching is necessary after training to prevent muscle stiffness.

4. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to increased cortisol levels and promote fat accumulation. Reduce staying up late behavior and avoid exposure to blue light at night. Promote lower limb blood circulation and alleviate edema type obesity through foot soaking, massage, and other methods. Wear loose clothing to avoid compressing the lymphatic circulation in the thighs during prolonged sitting.

5. Avoid sitting for long periods of time

Get up and move for 5 minutes every hour, doing simple tiptoe and leg lifting movements. Choose to work standing or use yoga balls instead of chairs to increase daily activity. Get off two stops early for commuting and walk. Choose the stairs instead of the elevator. Maintaining a low-intensity activity state for a long time can burn more calories continuously than concentrated exercise.

Weight loss should follow a systemic pattern, and there is no specific method for local weight loss. It is recommended to lose no more than 1% of body weight per week, as losing weight too quickly can lead to skin sagging. Warm up and stretch before and after exercise to avoid sports injuries. Dietary control should ensure basic nutrient intake and avoid excessive dieting. If accompanied by menstrual disorders or persistent edema, abnormal hormone levels should be investigated. Maintain patience and persist for 3-6 months to achieve stable and lasting improvement in body shape.