How to lose weight on the belly and buttocks

Reducing fat on the belly and buttocks requires a combination of dietary control and exercise, including adjusting dietary structure, engaging in aerobic exercise, strengthening local strength training, improving lifestyle habits, and maintaining long-term persistence.

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 fruits and vegetables, and avoid fried foods and sugary drinks. Controlling daily total calorie intake and maintaining a moderate calorie deficit can help reduce body fat accumulation, including in the abdomen and buttocks.

2. Engage in Aerobic Exercise

Engage in moderate intensity aerobic exercise multiple times a week, such as brisk walking, jogging, swimming, or cycling. Aerobic exercise can effectively burn body fat, and it is recommended to last for more than 30 minutes each time. For abdominal obesity with high visceral fat, aerobic exercise has a particularly significant effect.

3. Strengthen local strength training

Core exercises such as flat support and abdominal curling can be performed for the abdomen, while deep squats and hip bridge exercises can be performed for the buttocks. Although the local weight loss effect is limited, strength training can enhance muscle mass, increase basal metabolic rate, and in the long run help shape tight lines.

4. Improve lifestyle habits

Ensure sufficient sleep, avoid staying up late, and reduce stress levels. Long term stress can lead to an increase in cortisol and promote abdominal fat accumulation. Adjusting sitting posture, avoiding prolonged sitting, and getting up and moving for a few minutes every hour can help improve blood circulation in the lower body.

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 and avoid losing weight too quickly every week. Record diet and exercise status, regularly evaluate progress, and adjust plans based on effectiveness. Avoid extreme dieting or excessive exercise, as these methods may lead to decreased metabolism and muscle loss. Reducing abdominal and hip fat requires comprehensive intervention, and relying solely on dieting or local exercise has limited effectiveness. Suggest developing personalized plans, combined with professional guidance from nutritionists and fitness coaches. At the same time, pay attention to changes in body fat percentage rather than simply focusing on weight. An increase in muscle mass may result in subtle weight changes but significant improvement in body shape. Maintaining patience and perseverance, and establishing a healthy lifestyle are the key to maintaining an ideal body shape in the long run. If there are special circumstances such as endocrine abnormalities, it is recommended to consult a doctor first to rule out pathological factors.