How to lose weight with thick buttocks and thighs

The thickness of buttocks and thighs can be reduced and shaped by adjusting diet, increasing exercise, local shaping training, improving lifestyle habits, medical intervention, and other methods. Fat accumulation may be related to genetic factors, prolonged sitting, abnormal hormone levels, imbalanced dietary structure, metabolic syndrome, and other factors.

1. Adjust diet

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. The daily staple food can be replaced with coarse grains such as oats and brown rice, paired with low-fat protein such as chicken breast and fish. Avoid fried foods and sugary drinks, and consume more dark vegetables such as broccoli and spinach. Control daily total calorie intake and maintain a 300-500 kcal calorie deficit.

2. Increase Exercise

Engage in 4-5 aerobic exercises per week, such as jogging, swimming, skipping rope, etc., each lasting 30-45 minutes. Combining interval training to improve fat burning efficiency, such as alternating between brisk walking for 1 minute and slow jogging for 1 minute. During exercise, it is important to maintain a heart rate between 60% and 80% of the maximum heart rate, as this intensity is most conducive to fat breakdown.

3. Local shaping training

focuses on strength training for the buttocks and legs, 3 times a week for 20 minutes each time. Squats, lunges, buttock bridges, and other movements can strengthen muscle lines. Use elastic bands for isolated exercises such as side leg lifts and back kicks, 15-20 times per group, completing 3-4 groups. After training, cooperate with the foam axis to relax the fascia and improve muscle stiffness.

4. Improve lifestyle habits

Avoid prolonged sitting for more than 1 hour and get up and move for 5 minutes every hour. Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to elevated cortisol levels and promote fat accumulation. Reduce the habit of wearing tight pants and crossing legs, which may affect blood circulation in the lower limbs.

5. Medical intervention

For stubborn fat accumulation, medical beauty methods such as cryolipolysis or radiofrequency tightening can be considered. Individuals with endocrine disorders should have their thyroid function and sex hormone levels checked, and if necessary, medication such as levothyroxine sodium tablets should be used for regulation. Patients with severe obesity and metabolic diseases can choose weight loss surgery such as gastric sleeve resection after evaluation.

Weight loss needs to be maintained for 3-6 months to show results, and it is recommended to measure hip and leg circumference once a week. Warm up and stretch before and after exercise to avoid muscle damage. If discomfort such as knee joint pain occurs, the exercise mode should be adjusted in a timely manner. During the weight loss period, ensure to drink 1500-2000 milliliters of water daily to promote metabolism. Maintain a regular schedule and a positive mindset, and avoid giving up due to unclear short-term results.