How to lose weight with thick buttocks and thighs

Thick buttocks and thighs can be reduced and shaped through dietary adjustments, exercise, lifestyle improvement, physical therapy, medical intervention, and other methods. Fat accumulation may be related to genetic factors, hormone levels, sedentary habits, imbalanced dietary structure, metabolic abnormalities, and other reasons.

1. Dietary Adjustment

Reduce the 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 whole grains such as oats and brown rice, paired with dark vegetables such as broccoli and spinach. Avoid sugary drinks and fried foods, and consume low-fat and high protein foods such as chicken breast and salmon in moderation. The cooking method is mainly steaming and boiling, controlling the daily total calorie intake.

2. Exercise

recommends a combination of aerobic exercise and strength training for lower limb fat accumulation. Engage in 4-5 aerobic exercises such as jogging, swimming, or cycling for at least 30 minutes per week, combined with resistance training such as squats, lunges, and hip bridges. Leg stretching is necessary after exercise to prevent muscle tension. In the initial stage, you can start by walking briskly for 20 minutes every day and gradually progress.

3. Improvement of lifestyle habits

Avoid prolonged sitting for more than 1 hour and get up and move for 5 minutes every hour. Adjust your sitting posture to avoid tilting your pelvis forward, and use a pillow under your knees to relieve pressure during sleep. Wearing tight clothing may hinder blood circulation, it is recommended to choose breathable and elastic fabrics. Maintaining 7-8 hours of regular sleep daily can help regulate leptin secretion.

4. Physical therapy

Non invasive treatments such as radiofrequency lipolysis or cryolipolysis are performed in professional institutions, and personalized plans need to be developed in cooperation with physicians. Traditional Chinese massage can improve local circulation by stimulating meridians such as the gallbladder and bladder meridians. When using a fascia gun to relax, it is necessary to avoid the bony process area, and the single operation should not exceed 15 minutes. These methods need to be synchronized with basic weight loss measures.

5. Medical Intervention

For abnormal fat distribution caused by pathological obesity or hormone abnormalities, medication such as Orlistat capsules should be used after endocrine evaluation. Intractable accumulation of subcutaneous fat can be considered for liposuction surgery, but contraindications such as coagulation dysfunction must be ruled out. All medical interventions must strictly follow medical advice and should not be self medicated or overtreated. During the weight loss process, a reasonable weight loss rate of 0.5-1 kg per week should be maintained to avoid metabolic disorders caused by extreme dieting. It is recommended to record daily diet and exercise, and regularly measure indicators such as waist to hip ratio. Women should pay attention to the impact of their menstrual cycle on weight fluctuations and adjust their exercise intensity appropriately before and after menstruation. If accompanied by symptoms such as menstrual disorders or hirsutism, it is recommended to screen for endocrine disorders such as polycystic ovary syndrome in a timely manner.