How to reduce butt size for men

Doctor how can I reduce my butt size its too big. Because I feel guilty. Without exercise what are the foods reduce butt size quickly. Please help me doctor.

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Dietitian/Nutritionist

3yrs exp

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How to lose fat from hips and thighs Dietary changes – •Check the oil that you are using. Vegetable-based and olive oils are good for you. Cut down on ghee, butter, cheese, paneer and margarine. •Limit your carb intake. Restrict yourself while eating potatoes, white rice, sago, pasta and other products made of refined flours. •Use only skimmed milk and skimmed milk curd. •Give up on all the fried foods until you get that shape. Nothing will come easily. Avoid fries, pakodas, samosa, fried momos, chips, and other fried snacks. •Increase your fibre intake. Eat whole cereals, oats, broken wheat / daliya, brown rice, brown breads, fruits with skin and a lot of green veggies. If possible mix bran into your flour. •If you are a non-vegetarian and enjoy fish, you will love this diet. Eat fish upto 4 times a week. Bake it, grill it but don’t fry it. You can have other lean meats up to 2 times in a week. And egg whites for breakfast are a good idea. •2 tsp of Triphala churn, along with ginger water is excellent way to help you liver to break down fats speedily and effectively. •Cut the intake of wheat. Extra carbs always end of on hips and thighs. Include other cereals like jowar, bajra, and mix these flours with horse gram flour and soya flour. •Go very light with your dinners. A plate full of salad made out of veggies, sprouts, fruits along with soups will help. Fill in with a very small portion of brown rice or daliya. In short have a fiber and protein rich dinner and go low on carbs. Eat dinner around 7.30 pm and having a small walk after it will only add up to your goal. •Consume as much of water as you can and eat different varieties of melons for better results. How to lose fat from hips and thighs through exercise •Walking is the best exercise for your hips and thighs. Walking up to 4 km per day will make your goal appear closer and closer. •If I ask you, “how to lose fat from hips and thighs”? You would probably answer cross trainer or the cycle at gym. Frankly you are not helping yourself if you are doing these to lose fat from hips and thighs. These exercises will only help you in tightening your muscles and then bulking them up. •If you have been walking already, but don’t see much result, then you might need to increase the distance by a km and the intensity of walks from the 30thminute onwards. Also check your diet to ensure you are following the tips above. •Lunges and squats will help you too. Remember to check your posture while you do these exercises. Wrong posture can cause pain. •Running and jogging, hiking and trekking will help you too. Now that you know how to lose fat from hips and thighs all you need to do is tailor the above given tips to suit your plan. You could slowly increase your exercise and go easy with the diets. You may also want to read.

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While many people invest in surgeries and cosmetic fixes, the process of reducing butt fat can simply begin from home. Read on!

1. Proper Diet

If you wish to reduce fat, the first step is to curb unnecessary calorie intake. Avoid consuming, deep-fried junk foods, aerated beverages and excessive sweets. A diet rich in fibre and essential nutrients will help metabolise fats, faster. Have smaller meals, well spaced-out throughout the day, instead of having three large meals. Invest in crunchy salads, fruit juices and plenty of water, to lose weight effectively.

2. Exercise

Regular exercise is the key element in maintaining a good physique and ensuring overall well-being. Rigorous cardiovascular exercises, when done regularly, prove to be a boon for shaping fat buttocks. Running, swimming, dancing, or even exercises as homely as climbing stairs have shown good results. With exercises designed specifically for stronger and leaner glutes, one can work out from the comforts of their homes and still receive effective results. Here are some examples:

a. Butt Lift

For novices who cannot squat or do a lunge, this alternative method provides effective results. Lay down on a mat with your knees bent and your feet, flat on the ground. As you lift your buttocks off the ground, clench your glute muscles. Gradually bring your buttocks to the resting position and unclench your muscles along the way. Performing this exercise twice with 15 repetitions, along with a dumbbell for increased resistance, will provide excellent results.

b. Reverse Extensions

Use a stability ball to perform this exercise. Lie with your face down and feet flat on the floor. Without shifting your weight to the hands, slowly lift your buttocks till they are parallel to the ground. Keep your legs joined. Gradually lower them to the resting position. Practice this twice, with 15 repetitions each.

c. Squats

Squats are, undeniably, the best exercise to strengthen your butt muscles. You can perform this exercise using resistance bands for greater benefits. Stand with your feet apart. Bend your knees and attempt at sitting down on the floor, without actually sitting. In the crouched position, your back needs to remain straight and your knees need to remain behind your toes. Slowly rise back to your starting position. Practice this exercise twice with 15 repetitions each.

By following the above-mentioned steps, you are likely to possess the fittest buttocks ever seen.

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