How to lose the fat on the belly and buttocks

Reducing belly and butt fat requires a combination of dietary control and exercise, including adjusting dietary structure, strengthening aerobic exercise, conducting local strength training, improving lifestyle habits, and maintaining long-term adherence.

1. Adjust dietary structure

Reduce the intake of refined carbohydrates and high sugar foods, and increase the proportion of high-quality protein and dietary fiber. Choose whole grains, lean meat, fish, beans, and fresh vegetables and fruits, and avoid fried foods and sugary drinks. Controlling daily total calorie intake and maintaining a moderate calorie deficit can help reduce fat accumulation.

2. Strengthen Aerobic Exercise

Engage in moderate intensity aerobic exercise multiple times a week, such as brisk walking, jogging, swimming, or cycling, for a certain duration each time. Aerobic exercise can effectively burn body fat, including stubborn fat in the abdomen and buttocks, while improving cardiovascular function.

3. Conduct local strength training

Conduct specialized training for abdominal and gluteal muscles, such as rolling, plank support, squats, and buttock bridges. Strength training can enhance muscle mass, increase basal metabolic rate, and help shape tight lines, but attention should be paid to proper movement to avoid injury.

4. Improve lifestyle habits

Ensure sufficient sleep, avoid staying up late and excessive stress, which may lead to elevated cortisol levels and promote abdominal fat accumulation. Reducing sedentary time, getting up and moving for a few minutes every hour, and maintaining daily activity levels can help maintain metabolic activity.

5. Maintain long-term persistence.

Weight loss is a gradual process that takes several weeks or even months to see significant results. Set reasonable goals, record progress, and avoid extreme dieting or overtraining. Establishing a healthy lifestyle is more beneficial for maintaining results than short-term rapid weight loss. Reducing abdominal and hip fat requires a comprehensive approach, and relying solely on dieting or local exercise has limited effectiveness. Suggest developing a personalized plan that combines a balanced diet and regular exercise, while also paying attention to overall health indicators. If you have special health conditions or difficulties in losing weight, you can consult a professional nutritionist or fitness coach for targeted guidance. Maintaining patience and a positive mindset are key factors for successful weight loss.