How to Lose Bum and Thigh Fat Fast [Quick Guide]

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Thunder thighs. Jiggles. The nicknames go on.

Having a big butt and thighs as a man or woman can sometimes be a tough situation.

It?s easy to become self conscious about these parts of your body and feel ashamed about them.

It can cut into your confidence and self-esteem as a result.

However, it doesn?t have to be that way. You can do things starting today to lose thigh and butt fat rather quickly.

You simply have to understand the secrets of losing weight in these areas and apply the techniques we?re outlining today.

Enjoy achieving your goal body 🙂

What causes bum and thigh fat?

There are many things that can cause you to gain fat in the bum and thigh regions. Check out some of the following ways it happens to determine hwy it may be occurring in your case. Once you know why it?s happening, you can start taking the steps towards losing fat in those areas.

A bad diet

Your diet plays one of the biggest roles in gaining and losing buttocks fat. If you were to be honest with yourself, how would you rate your diet? Is it okay? Is it bad? You should beating plenty of fruit, vegetables, lean protein, fiber, and complex carbs. If you aren?t getting these nutrients and instead opt for junk food, you?ll be gaining a ton of extra weight to your legs. If you really want to lose butt fat and mass in your thighs, you need to be honest with yourself about your diet. You don?t have to be a health freak, either. Some simple changes can make all the difference. So many people are scared that they will have to give up their favorite foods and make huge changes when it?s just not true. We?ll be teaching you more about that later.

Not exercising enough

While diet is very important, exercise is, too. This is because exercise causes your body to use up energy sources to make up for the stress it?s receiving. These calories being burnt can?t be stored as fat as a result. See how that works? If you don?t exercise, more calories will be deposited in your butt and thighs. How often do you exercise? If you said not at all or not very often, you need to work on that.

Genetics play a role

Some times you can do everything right and you still gain weight. Sound familiar? If that?s the case, you may have poor genetics in certain areas. There are individuals that exercise, eat good, and still gain weight in their butts and thighs. You will simply have to work harder in that case. Look at your family to get an idea if being overweight or having thick thighs and butt is common. If so, you may have your answer.

How to lose bum and thigh fat

Alright. Time to get into what you?re here for: learning how to reduce buttocks and thighs at home. Try out the following strategies for losing weight in the butt and thighs in combination for the best results.

Diet to lose bum fat and thigh fat

Eating the right foods and avoiding bad ones is easily one of the best ways to reduce buttocks and thigh fat. Here are some of the main ways you should shape your diet.

Drink more water

Water is a very easy thing to consume more of every day. It also will help keep you feeling full which means less snacking and binge eating. That can seriously decrease the amount of calories you take in every which will prevent fat from accumulating on your body. Furthermore, keeping the cells of your body hydrated ensures that every organ and function is at full capacity.

Take in spicy foods

Spicy foods like peppers and herbs have the ability to raise your metabolism and body temperature. Body of these functions help your body burn more calories throughout the day. This means that less calories get stored as energy, A.K.A fat, and you will lose weight in the thighs and butt. Trying add chili flakes to pasta, rice, or other meals to get in more spices. Similarly, black pepper is a tasty and effective spice for losing weight. Some people makes smoothies or shots involving spices, too.

Avoid junk food and processed food

One of the biggest causes of large thighs and butts is junk food. Why is this? For the simple fact that it contains a lot of simple carbs, fats, calories, and preservatives. All of these signal your body to raise blood sugar, insulin, and store energy as fat. The extra calories are also very hard to burn off. While they can taste amazing and it?s okay to have a treat on rare occassion, you need to remove junk food for the most part if you?re serious about trimming down your legs and butt. Opt for food that?s grown or come from nature as a rule of thumb. That way you know it?s good for you and has the nutrition you need to get into good shape.

Get in more fruits and veggies

It?s common knowledge that fruit and vegetables are key for good health. The vitamins and minerals will help you be healthier, feel better, and operate at your full potential. Similarly, the fiber found in these foods keeps you feeling full and helps reduce appetite. Try snacking on fruits and veggies throughout the day and pack them into your lunch for school and work. You can also cook veggies on the barbecue and season them so they taste really good. One of the reasons people don?t eat veggies is because they are bland, but try adding a good amount of dressing and suddenly you?ll be drooling for more!

Lean protein is key

Protein is the building block of the body. If you don?t eat enough protein, your skin, muscle, hair, and other tissues will suffer. Protein has also been proven to aid in fat metabolism, appetite suppression, and keeping people more lean. Good protein sources include eggs, chicken, fish, peanut butter, and milk.

Complex carbs are your friend, simple carbs aren?t

Not all carbs are the same. In fact, they are very different. Let us explain. Complex carbohydrates are carbs which take a lot longer to digest, giving you longer lasting energy without spikes in blood sugar and insulin. These include fruit, veggies, and whole grains. Simple carbs on the other hand give a burst of energy following by a crash. Furthermore, they raise your insulin so fast that your body will want to instantly store the starches as fat. Simple carbs include white bread, pasta, and rice. Avoid these at all costs!

Exercises for bum fat and thigh fat

Exercises can help you lose fat, burn calories, and tone different parts of your body including the thighs and butt. Trr out these various exercises with dumbbells, a barbell, or with your own bodyweight from home.


The squat is one of the most effective exercises for toning the legs and butt. It works the quadriceps, hamstrings, calves, lower back, butt, and core. You can begin by doing bodyweight squats if you?re new to the exercise. You can do these by:

  1. Taking a hip width stance and pointing out your toes slightly.
  2. Sticking your butt back and pointing your arms forward.
  3. Squatting as low as you can.
  4. Push your butt forward and squat back up.

Try doing three sets of 8?12 repetitions for the best results every other day or when you feel fully rested.

Similarly it can be done with dumbbells in the same fashion except you will be holding a dumbbell in each hand.

The barbell squat is a bit different, however. With the weight resting comfortably on the top of the trapezius muscles, push your knees over your toes and keep your chest up. Open your hips and try to stay as straight as possible as you squat up and down.


The deadlift is on par with the squat in terms of the positive effects it can have on weight loss, muscle gain, and toning. It works the hamstrings, quads, hips, butt, and core, similar to the squat. You can begin deadlifting with a pair of dumbells by standing up straight, pushing your butt back, and bending over until the dumbbells touch the ground. Stand back up and push your hips forward to complete a repetition.

Leg extensions

The leg extension is a machine in which you sit down and place your feet under a small cylindrical pad. You then extend the legs to bring the weight up. It?s a simple movement and every gym will have a machine for it. You can do a lower weight and more repetitions to get a really good burn.

Hamstring curls

Similar to the leg extension machine is the hamstring curl machine. This works the back of your legs and butt. You lay down and place the cylindrical pad behind the ankles and curl the weight towards your butt. Once again we recommend that you stick to a lower weight and go for more reps to achieve a really nice burn!

Get enough sleep every night

Besides exercise and diet, sleep is an important part of getting into good shape. If you?re not well rested, your body won?t be in the optimal state to burn fat and tone up. That?s why you should aim for 7?9 hours of sleep every night. Here are some tips to achieve better sleep every night:

  1. Turn off your phone and computer approximately 30 minutes before you want to go to sleep. The light can trick your brain into thinking it?s day time.
  2. Do something relaxing like sleeping or meditating to get into a sleepy mood.
  3. Eat protein before bed as it relaxes you.
  4. Avoid carbs and caffeine before bed as these stimulate the body to stay awake.

Work on reducing stress in your life

It?s no secret that stress can easily contribute to weight gain. This is because it raises hormones like cortisol and insulin which as a result make you store fat, more hungry, and in a less optimal state to lose weight. There are several different things you can do to reduce the stress in your life like:

  1. Hang out with friends and family that make you feel awesome. This is called social medicine.
  2. Take more time to pursue hobbies because it will help you relax and get things off of your mind.
  3. Eat healthy and exercise as we?ve outlined earlier as it?s proven to enhance your mood and mental wellbeing.
  4. Sleep enough every night to have enough energy for the next day.

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