Preparing for swimsuit season can cause anxiety, especially if you’re planning to wear a bikini. Problem areas vary from person to person, but many women are concerned about losing weight from their butt. To get your bootie bikini-ready and lose weight, below are a few tips to help speed up the process.
1. Eat 5 or More Servings of Fruits and Vegetables
The food guide pyramid recommends eating at least 5 servings of fruits and vegetables per day, while the DASH diet (for reducing blood pressure) recommends more than 5 servings per day. Increasing your fruit and vegetable intake will help increase your fiber intake, which will help you feel full for longer. Fruits and vegetables are also low in calories.
2. Reduce Calorie Intake
To lose weight from your butt, you’ll have to lose weight from the rest of your body as well. If you’re overweight, try to lose about one pound per week by reducing your daily calorie intake by approximately 500 calories. Drink plenty of water to prevent mistaking being thirsty for being hungry. Reduce empty-calorie foods that are high in sugar. Sweets, although difficult to give up entirely, should be the first to be reduced in your diet for more efficient weight loss.
3. Eat Fat in Moderation
To lose weight and fat from your butt, it’s important to consume fat in moderation. Fat provides more calories per gram than carbohydrates and protein. The American Dietetic Associate recommends fat content be limited to 20 – 35% of energy intake in the adult population. Reducing fatty and sugary foods in your diet is the easiest way to decrease your calorie intake. When choosing fats, look for unsaturated fats and limit saturated fats as much as possible. Foods that contain healthy fats include nuts, seeds, avocados, olive oil and canola oil.
4. Drink Alcohol in Moderation
Many people enjoy alcohol in moderation; however, overconsumption of alcohol can pack pounds on fast. Alcohol contains 7 calories per gram which is comparable to fat (9 calories per gram). Most alcoholic beverages don’t provide nutrients, and therefore consist of mainly empty calories. If you choose to drink alcohol, doing so in moderation is key.
5. Perform Cardiovascular Exercise to Burn Fat
Cardiovascular exercise will help speed up the fat-burning process. Examples include walking, jogging, biking, swimming and using a stairclimber. Stair climbing is also an excellent way to tone up your butt. Try to perform 30-60 minutes of cardiovascular exercise 3-5 days per week.
6. Perform Butt and Leg Toning Exercises
Although you can lose weight by dieting, resistance training will help tone and tighten your butt to prepare it for bikini season. Performing leg-toning exercises will also help tighten up your butt. Click here for leg toning exercises to try. Resistance exercises such as leg lifts, squats, using a leg press (if you’re at a gym), lunges, glute kickbacks and alternating squat kicks are examples of resistance exercises that will help tone your butt. Kickboxing and boot camp classes or videos are also effective leg and butt toning workouts.