How to Lose Weight Quickly From Your Thighs & Bum

Women often store body fat on their buttocks and thighs more than on any other part of their body. However, men might find it an issue, too. It's possible to reduce the amount of fat stored in these areas by making changes to your diet and exercise regime. The U.K.'s National Health Service warns against crash diets, advocating prolonged lifestyle changes and steady weight loss as the healthy way to lose weight.

Instructions

Changing Your Diet

1

Lower your calorie intake. Excess weight is caused by an imbalance between the number of calories you eat and the number of calories you use each day. As a general rule the NHS states that women need an average of 2,000 calories a day and men require around 2,500 calories.

2

Avoid processed snacks for fruit and vegetables. Common snacks such as chips and chocolate add large amounts of fat and calories to your diet. And make sure you eat a balanced breakfast -- skipping breakfast will cut your calorie intake but it won't help you lose body fat.

3

Sleep for six to eight hours a night and manage your stress levels. Lack of sleep and high stress trigger unnecessary eating and can also lead to poor food choices. Getting an early night and learning to meditate or practise yoga can help you manage your food cravings and eat better.

Step Up Your Activity Level

4




Pedal power will slim thighs.

Exercise regularly to burn calories and lose body fat. The NHS recommends exercising 30 minutes at least three times a week. For more intense fat burning, incorporate high intensity exercise to remove larger amounts of fat specifically from your buttocks, stomach and thighs. High intensity exercise is any form of aerobic or cardiovascular exercise that raises your heart rate to 75 to 85 percent of your maximum heart rate. It should feel challenging to do but the speed or rate at which you perform the exercise will vary depending on your fitness level. Research from the UNSW recommends cycling -- but there are other sports such as running and kickboxing that can provide high intensity work out opportunities.

5

Pedal for five minutes to warm up your body, then alternate eight second sprints with 12 second slots of relaxed cycling. Repeat this pattern for 20 minutes and then cycle slowly for a five minute cool down. Repeat the process three times a week. As a guide, most women who performed the intermittent exercise for UNSW sprinted at a pedaling rate of between 100-120 at a resistance between 0.5 and 1kg.

6

Run to lose body fat and tone your thighs and buttocks. If you're new to running you should build up your stamina gradually by alternately jogging and walking for 30 seconds. Your jogging intervals can be increased each time you go for a run. Make sure you have adequate training shoes and, if you're a woman, a supportive sports bra before you begin.

7

Sign up for a kickboxing or tai-bo class to shed pounds and tighten your leg and buttock muscles. Kicking uses thigh and butt muscles while burning a lot of calories. Search online for classes near you or buy a workout DVD to practice at home.

8

Stretch your leg and butt muscles after you workout to enhance their shape. Long, lean muscles will always look better than short, bulging ones. Stretching also improves your muscle strength and flexibility.