How to reduce the two lumps of meat on both sides above the buttocks

The excess fat on both sides above the buttocks can usually be improved by adjusting the diet structure and strengthening targeted training. This type of fat accumulation may be related to factors such as prolonged sitting, hormonal changes, and decreased metabolic rate, and requires a combination of aerobic exercise and local shaping exercises.

1. Dietary control

Reduce refined carbohydrates intake, replace white rice and flour with whole grains, and increase the proportion of high-quality protein intake such as chicken breast, fish and shrimp. Ensure sufficient dietary fiber daily and promote intestinal peristalsis through dark vegetables such as broccoli and spinach. Avoid high sugar beverages and fried foods, and control daily total calories within a reasonable range.

2. Aerobic exercise

Engage in whole-body exercises such as jogging, swimming, or skipping rope several times a week, each lasting more than half an hour. This type of exercise can effectively increase basal metabolic rate and promote whole-body fat breakdown. It is recommended to choose moderate intensity exercise, maintain heart rate in the fat burning range, and avoid muscle loss caused by overtraining.

3. Strength training

focuses on strengthening the gluteus medius and gluteus medius muscles, improving the contour of the buttocks through movements such as side lying, leg lifting, and clamshell opening and closing. The combination of squats and hard pulls can activate the entire gluteal muscle group, and combined with elastic band training can enhance muscle endurance. Timely supplementation of protein after strength training helps with muscle repair.

4. Posture correction

Long term poor sitting posture can lead to pelvic tilt and exacerbate fat accumulation in the buttocks. Maintain a neutral spine position while working, and get up and move around every hour of sitting. Daily cat and bull style stretching can be performed to improve pelvic position, and the stability of the core muscle group can be strengthened through flat support.

5. Lifestyle Habits

Ensuring sufficient sleep helps with leptin secretion and avoids staying up late leading to elevated cortisol levels. Promote local metabolism through bathing or hot compress, combined with massage to improve blood circulation. Reducing alcohol intake and paying attention to stress management can help regulate hormone balance in the body.

Losing weight requires long-term persistence, and hip fat often begins to decrease last. It is recommended to record changes in circumference on a weekly basis rather than solely focusing on weight, and track progress in combination with diet and exercise logs. For special populations such as postpartum women or those with hormonal imbalances, it is recommended to consult a doctor before developing a plan. During the shaping process, there may be a plateau period, which can be overcome by adjusting exercise intensity and dietary structure. Maintaining a regular schedule and a positive attitude are crucial for sustained weight loss, ultimately leading to a healthy lifestyle in order to maintain an ideal body shape.