How to lose weight on the buttocks and stomach

Weight loss in the buttocks and abdomen can be achieved through dietary adjustments, aerobic exercise, strength training, improvement of behavioral habits, and local shaping. Weight loss requires systemic intervention, but targeted training can improve local lines.

1. Dietary Adjustment

Control daily total calorie intake, reduce refined carbohydrates and saturated fats, and increase the proportion of high-quality protein and dietary fiber. Adopting the Mediterranean dietary pattern, choose foods such as brown rice, chicken breast, broccoli, etc., and avoid fried foods and sugary drinks. Drink enough water every day. The serving of individual dishes system helps control appetite.

2. Aerobic Exercise

Engage in high-intensity interval training or uniform aerobic exercise every week. Running, swimming, skipping rope and other sports can improve the efficiency of whole-body fat metabolism, lasting for more than 30 minutes each time. During exercise, the heart rate should be maintained within the range of 60% -80% of the maximum heart rate, and for those with high body fat percentage, the aerobic duration can be appropriately extended.

3. Strength training

focuses on resistance training for buttocks, legs, and core muscle groups. Squatting, buttock bridging, and plank support can increase muscle mass and improve basal metabolic rate. Arrange strength training every week, gradually increasing the load with dumbbells, elastic bands, and other equipment, and controlling the rest between groups within 30 seconds.

4. Behavior improvement

Avoid prolonged sitting, get up and move every hour, and correct poor posture such as pelvic tilt. Ensure deep sleep and reduce the secretion of stress hormones. Record dietary and exercise data and establish a positive feedback mechanism. Quit snacking habits and focus on eating at a fast pace during meals.

5. Local shaping

strengthens muscle group control through isolated movements such as vacuum abdominal compression and lateral leg lifting. Relax fascia with foam shaft to improve blood circulation. Alternating hot and cold patches can help tighten the skin, but they need to be combined with overall weight loss to show their effect. It takes 3-6 months to observe significant changes in weight loss, and it is recommended to measure changes in waist and hip circumference weekly instead of daily weighing. Warm up and stretch before and after exercise, and consult a rehabilitation physician if you have knee or lumbar joint diseases. During menstruation, women can reduce their exercise intensity appropriately, and menopausal individuals should strengthen calcium supplementation. Maintaining a healthy lifestyle in the long term is more sustainable than short-term extreme weight loss.