Society has taken it upon itself to set the standard of beauty very high. A curvaceous body, a flat and marked abdomen, height of 1.80, profiled nose, full lips, light eyes, have become the goal after which those who have not been blessed with this type of genetics go with determination.
For this reason, they undergo painful, risky and expensive operations; spend endless hours in gyms or playing sports. Everything, in order to get the perfect body.
However, although there are also those who do not care what they will say. In general, all people want to look and feel good. Especially when they want to wear a certain outfit or style of clothing, such as the one worn during the summer.
This season of the year is characterized by beach, sun and sand. Hence, those who go to these places of recreation want to show off a good body. But the truth is that there are always certain enemies that prevent it, such as cellulite, stretch marks and excess fat accumulated in certain parts of the body.
One of the most attractive body parts is the buttocks. And they usually look great in a bathing suit. Therefore, if you have accumulated fat in this area, how can you do to eliminate it? Is the operating room the solution? Don’t let the parrot go away!
During this article we will be sharing some tips and recommendations so that you can get the body you want so much. Specifically, we will be indicating what exercise routine you should do to eliminate fat from the buttocks forever. Also, we will tell you what type of diet you should follow to complement this routine.
Instructions to remove fat from the buttocks
Estrogen is the hormone responsible for building fat in some parts of the body, including the buttocks. However, just like any other muscle, and contrary to what it might seem, the gluts can also be toned or strengthened by following a specific exercise routine.
Excess fat in the hip and buttock area not only affects aesthetics, but also has a negative impact on health. Some of the risks are as follows:
- Swelling in the legs.
- Presence of varicose veins.
- Chronic fatigue.
- Problems in the bladder, kidneys and uterus.
- Cellulite etc.
In view of this, how can you remove fat from the buttocks? These are the instructions you must follow, try to do it very carefully:
- Include in your diet the consumption of red fruits, such as blueberries, strawberries, wild blackberries and cherries, as they have purifying powers and help improve blood circulation.
- Reduce the amount of salt in your meals. When it comes to seasoning your meals, it is important to keep in mind that a certain amount of salt is added to processed foods in order to preserve them. By abusing salt, fluid retention, fat accumulation, circulation problems and orange peel skin or cellulite begin to be generated.
- Reduce the consumption of bad fats and increase those that are healthy. In order not to overdo the consumption of fats, you should bear in mind that these should only provide 30% of the calories consumed daily. Healthy fats include monounsaturated fats from vegetable oils and polyunsaturated fats found in seeds, fish and nuts, such as almonds, peanuts, hazelnuts, etc. Also, avoid or reduce the consumption of saturated fats from sausages and Tran’s fats that are in processed foods and margarines.
- Do not overdo the consumption of simple carbohydrates and sugar. Simple carbohydrates break down into glucose very quickly. If you want to lose fat from the buttocks, then you should avoid foods that have processed sugar, since they generate very high levels of glucose in the blood.
In addition, this also has negative repercussions on health because they produce spikes in insulin and distribute glucose to the liver and fat cells.
Of course, as is natural, although a balanced diet contributes to the elimination of fat in the buttocks, it is not the only thing you should do, what else do you need to achieve your goal? Let’s see it right now.
What do you need to eliminate fat from the buttocks?
In order to eliminate fat from the buttocks, you must practice a simple exercise routine, which you can carry out from your own home. Among the most recommended exercises are the following:
- The squats. The starting position is standing with the legs apart, placing them parallel to the shoulders. Then, lower yourself little by little, with your arms in front and keeping your back straight. When you find yourself in a squat, return to the starting position. It is recommended that you do 3 sessions of squats of about 15 repetitions each.
- The strides. To be able to perform this exercise correctly, stand with your feet parallel and your body straight. Then step forward while bending your back knee, but without touching the ground. The knee that remains in the front part should be flexed about 90 degrees and not exceed the point of the foot. Similarly, do about three sessions of 15 repetitions.
- Cardio. When the goal is to remove fat from the body, this is one of the essential exercises. The ideal would be to do them, after lunges and squats. Your estimated time should range between 30 and 45 minutes. In general, the recommendation is that the heart rate be low, in other words, that you do not push your body to the limit. The idea is that you follow a rhythm that allows you to finish in the stipulated time.
- Give kicks stand tall with your legs shoulder-width apart. Then, place a clenched fist under your lower chin, just as if you were going to do a squat, and quickly stand up. Next, bend your left leg at your navel and kick with all you might. Repeat this action as many times as you can for about 30 seconds and then alternate with the other leg.
- Back kicks. Get into a squat position on a mat. Then, rest your elbows, forearms and knees on the mat, while contracting your abdomen. Bend your left knee to the back and kick as if you were going to the ceiling. Do about 15 repetitions of this same movement and then switch legs.
- Climb stairs. This is considered an aerobic exercise, whose greatest impact falls on the gluts. Among the most positive aspects we must highlight the fact that it is within the reach of most people.
When we climb a stair, the gluts contract to propel us. Therefore, if you have to choose between taking the elevator and taking the stairs, you already know which the best option for your body is.
Of course, in order to see results, you must be much disciplined and stick to this exercise routine at least three times a week.
If you want a bit of variation, you can include brisk walking, spinning, swimming, and biking down an incline. Now, what other recommendations should you take into account in order to have the buttocks you want so much?
Tips to remove fat from the buttocks
You should know that not everything is about diet and exercises. It is also important that you take into consideration other equally important aspects. For example:
- Find a way to make sure you have the methylation pathways in good shape. These pathways are responsible for regulating hormones in the body, especially estrogen and testosterone. If it is deficient, then it will be responsible for inducing a greater amount of estrogen that would favor the production and accumulation of fat in the buttocks.
- Improve your gut health. You can do this by maintaining healthy bacteria and digestive enzymes, which will help you, process all the healthy nutrients in your food in the best way. At the same time, it helps you burn fat more efficiently.
- Sleep more. By reducing cortisol in the body, the production of estrogen is better combated, and this is achieved when you sleep well. It also optimizes your growth hormone and helps the body repair and recovers better.
- Increase your daily water intake. The more water you drink, the more minerals you will be introducing into your body, which will make it possible for the body to reduce levels of toxicity in the liver and in general.
In this sense, water plays a very important role, since it makes it possible for the detoxification process to take place much more efficiently.
In addition, drinking enough water will help you eliminate excess estrogen, help you not to retain liquids and stimulates the intestine so that you can go to the bathroom daily, which also contributes to the elimination of toxins.
Gaining fat in the gluteal area is a very easy task, but removing it is a very different story. For that reason, you should not give up so easily. Achieving it requires a lot of effort and dedication, but also patience and perseverance.
If you stick to your exercise routine, start a low-fat, high-protein diet, drink more water, and sleep better, in no time you’ll be able to start noticing changes in your body, which will serve as an incentive to continue using the hard road to the body you love and deserve so much.
