How to lose weight in the buttocks?

8 min read

How is the volume of the buttocks made up?

Before showing you how to lose weight in the buttocks, it is important to understand the constitution of the prominent shape in the buttocks. The volume of the buttocks is made up of muscles and adipose tissue (fat).


There are three gluteal muscles : the gluteus maximus, the gluteus medius and the gluteus minimus. The gluteus maximus is a very large muscle, considered by many to be the strongest muscle in the human body. The gluteus medius and gluteus minimus muscles are smaller. They are also less visible because they are located below the gluteus maximus.

The fat

These three muscles are covered by a more or less important layer of fat. The buttocks are one of the areas of the body where fat storage is the most important, especially in women. Contract your glutes and pinch your buttocks, you will see how much fat you have in the buttocks.

Have a calorie deficit

To lose weight in the buttocks, you can melt muscle mass as well as fat mass. But there is a small problem: it is impossible to target fat loss in the buttocks. If you want to lose weight in terms of buttock volume, you will therefore have to lose weight all over your body.

And to lose weight all over the body, you will have to go for the calorie deficit. This means that you will have to burn more calories than you put into your body through your diet.

When the body is in caloric deficit, it will then consume fatty tissue to produce the energy it needs. When the caloric balance is in deficit, it is unfortunately impossible to force our body to burn buttock fat first.

If you are okay with losing weight all over your body to lose weight in your buttocks, read the rest of the article to find out how.

In order to find yourself in a calorie deficit situation, you will have to:

  • Decrease the number of calories assimilated by adopting a lower calorie and better quality diet
  • Increase the number of calories burned by maintaining regular physical activity

Improve your diet

To lose weight in the buttocks, you will need to improve your diet. This means eating more fruits and vegetables, lean proteins, whole grains and healthy fats.

Fruits and vegetables are rich in nutrients (vitamins, minerals, fibers, antioxidants, etc.) and have a low calorie content. They also have an appetite suppressant feature, which will help you eat less.

Lean meats, such as poultry breast, for example, are an excellent source of protein because they have very few bad fats.

Whole grains, like brown bread, have more health-promoting nutrients and have a lower glycemic index, which helps prevent blood sugar spikes, insulin secretion, and unnecessary fat storage.

It is important to promote good fats (nuts, oily fish, vegetable oils, etc.) to the detriment of bad fats (cheese, red meats, butter, etc.) to reduce bad cholesterol and the risk of cardiovascular disease.

You should also avoid processed foods, sugary drinks, and excessive amounts of alcohol. These foods have no nutritional quality and are far too high in calories and bad for your health.

Here are some tips to help you adopt a healthier diet:

  • Plan your meals in advance
  • Cook your own meals
  • Eat slowly and chew your food well
  • Avoid eating in front of the television or while working
  • Limit your consumption of sugary drinks, alcohol and coffee
  • Drink plenty of water throughout the day

Maintain a regular sporting activity

To lose weight in the buttocks, you will also need to increase your energy expenditure by maintaining regular physical activity.

In addition to helping you lose weight, exercise has many other health benefits, such as reducing the risk of cardiovascular disease, improving mental health, and preventing obesity.

There are many types of activities you can do to lose weight. However, before you start your workout, the most important question you need to ask yourself is:

Do I want to lose weight in the buttocks at all costs (muscle loss + fat loss) or do I prefer to maintain muscle mass and only get rid of fat?

Total weight loss (muscle + fat)

If you want to melt your muscle mass and your fat mass in the buttocks, it is because you want to drastically reduce your buttock volume.

To do this, you must favor cardio-type activities: walking, jogging, cycling, jumping rope, hula hoop, cardio fitness exercises (jumping jacks, mountain climbers, etc.). If you want to exercise exclusively from home, take a look at our home fitness programs .

This type of sport is mainly intended to increase your cardio-muscular activity in order to burn as many calories as possible. Here, the goal is not at all to solicit your muscles in an intense and deep way to maintain muscle volume.

Maintenance of muscle mass and fat loss

If you want to focus your buttock weight loss on fat loss and muscle maintenance, you want to keep your shape but by refining and increasing muscle definition.

To achieve this objective, you will have to perform weight training exercises targeting the gluteal muscles: squats, lunges, donkey kicks, hip thrust… You can start these exercises without equipment, but if you want to go further, you will have to invest in equipment: resistance bands, dumbbells, etc.

The goal of these exercises is to engage your gluteal muscles intensely and deeply. This will keep your glutes toned and firm. These exercises will also make you burn a lot of calories to force your body to consume as much fatty tissue as possible.

Some tips for losing buttocks

The two most important factors in losing buttock weight are exercise and proper nutrition. Here are some additional tips to optimize your weight loss.

Be regular

Whether it’s in your diet or your training program, regularity is essential to obtain significant results.

You can allow yourself one cheat meal/food gap per week, but no more. Start by doing two sports sessions a week and hold this pace for a month.

If you don’t see results after a month, go to three workouts a week and reduce the number of calories in your meals.

Wear shorts or sweatpants

Wearing sweat shorts or leggings will get you results faster and help you stay motivated. When you see that your butt is getting smaller day by day, you will want to do more and more to reach your goal

Sweat suits are designed to increase the temperature of the area they cover. This triggers a sauna effect which leads to increased sweating. This sweating promotes caloric expenditure and the burning of fat.

Count calories

The first thing you need to do is calculate your basal metabolic rate , which is the number of calories your body needs each day. You can do this by clicking on the link above.

Next, count the number of calories you burn during your workout. For this, you can use one of the many applications available on your smartphone.

Finally, count the number of calories you eat during your meals by strictly controlling your portions. To lose weight effectively, aim for an energy deficit of around 10%. In other words, if your basal metabolism is 2000 calories, aim for a daily deficit of 200 calories.

Reduce stress

Stress leads to the secretion of a very bad hormone called cortisol. Cortisol affects metabolism and stimulates cravings for sugar and caloric foods.

In addition, stress leads to fatigue and loss of motivation. Under stress, it can be tempting to order ready-made meals instead of preparing a healthy meal at home. Stress also leads to less exercise.

To reduce your stress level:

  • Exercising regularly
  • Have a balanced diet
  • practice meditation
  • Socialize, laugh, smile
  • Spend time in nature
  • Letting go, relativizing
  • Getting a massage


Lack of sleep can have a negative effect on metabolism and hormone levels in the body. Fatigue can also lead to junk food cravings and a lack of athletic motivation.

Maintain a regular nighttime routine. Try to go to bed at the same time every night and get up at the same time every morning. It is essential to get 7 to 9 hours of sleep per night.

Choose an environment without lights and noise to fall asleep. Some people fall asleep more easily after taking a hot bath, drinking chamomile tea, or simply reading a book.

Although there are many ways to lose weight in the buttocks, these are some of the most effective. By following a regular exercise and diet routine, you can achieve significant results in terms of toning and slimming this area of ​​the body. Remember to be patient and consistent: it may take some time to see results.

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