The booty is a common place for women to store fat. Of course, it’s not necessarily a bad thing, as some fat can create a fuller look. However, it is super easy to get an excess accumulation on the rump, and have it become unsightly. So, how does a woman get rid of fat on her rear end? Not only that, how long does the process take to lose butt fat?
How Long to Get Rid of Booty Fat?
The answer is obviously going to vary from person to person, based on how much current fat you have, and how aggressive of a fat loss plan one pursues.
Realistically though, the change should take somewhere in the 4-12 week range, to complete in full. Maybe longer, for extreme situations. Most people should be able to lose the bum fat within a few months.
A solid weight loss pace is around 1-3 lbs per week. Remember though, the fat loss is not just going to occur on the rear end, it will come off gradually with other fat stored around the body.
So, if you have excess fat around the entire or most of the body, it will take time for the results to show in one particular area.
What About Exercises for the Buttocks?
Lifting weights and doing cardio exercises, specifically targeting the glutes, can help to build muscle and burn calories overall.
Again, though, you cannot spot reduce. Doing a bunch of booty exercises, isn’t going to make you lose more fat there. You can definitely use them to shape, but the diet is going to dictate most of the fat loss.
If you’re just losing fat, you may not have the existing muscle mass to have a shapely rear end. So, the fat will melt off potentially leaving you with a flat butt. How much so, depends on your genetics.
Using weights and cardio, in conjunction with a fat loss plan, can help to shape the end result of what’s left once the butt fat has melted away.
Some popular exercises to target the glues include (free weights, with bands , or machines):
- hip thrusts
- glute bridges
- Nautilus Glute Drive machine (if your gym has it, a great alternative to hip thrusts)
- hip abductors
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What’s an Easy Diet for Losing Fat?
You can of course, utilize more advanced techniques such as, carb cycling for fat loss. However, a gradual reduction plan will work just fine, and makes it much easier for women to lose the extra weight.
The starting point can be found by figuring out one’s maintenance calories. This is the amount of net calories (calories consumed minus exercise) each day. Don’t worry, there are phone apps and online calculators, which can figure this out for you. I use one called MyNetDiary Pro to track everything.
Once you have the maintenance calories, you can decide what pace you want to lose. I’d definitely try to stick to 1-3 lbs per week. In the short term, you might be able to lose 5 per week or something like that, but it isn’t sustainable nor a healthy idea.
Plus, being on low calories isn’t pleasant. It makes your whole life miserable. In addition to making you lose muscle mass, which will make your butt flatter. Sooooo…stick to an easier pace.
Let’s say you want to go for 2 lbs of weight loss each week. Cool. You simply set that on the fitness app and it tells you how many calories you have available each day.
Then all you need to do is, type in what foods and quantities you eat, and how many estimated calories you’re burning…again plenty of calculators to figure this out.
Simple enough? Should be, it takes me like 5 minutes each day, as foods get saved for quick access later on.
I know that people don’t like to ‘count calories’ but with the apps, it’s super simple, and holds you accountable. You get to really see the impact of what you’re eating and make changes based on that.
I mean, when you see that pizza takes up 300-400 calories per slice, and you only have like 2000 available each day (in my case, when losing fat, women will generally have less). It then, become easy to avoid those calorie dense junk foods, because I want to be able to eat something else during the day.
Also, the app makes adjusting your targets easier. You get to see what’s going right or wrong and know that you’r on the correct path.
While the entire process, may take a few months, you will see that booty fat coming off during this time frame. Progress will come, when you have a good plan in place.