Just because you want to lose weight doesn’t mean you have to lose your curves. If you want to shed some fat but maintain your booty, cut your calories, implement an aerobic routine and begin building muscle mass in your buttocks. Not everyone’s butt is the same, so results will vary depending on your genetic make-up and your natural body physique.
Stop eating so much. Keep track of the amount of calories you consume in a day. Eat up to 1,500 calories if you weigh under 200 pounds, up to 2,500 if you weigh over 200 pounds and up to 3,000 calories if you weigh over 300 pounds, states the MOVE! weight loss program. Restricting the amount of calories you eat will cause your body to lose fatty tissue. A pound of fat is equal to 3,500 calories, which means you will need to cut out 500 calories daily to lose a pound a week. Weigh yourself once a week, on the same day, at the same time.
Lose weight but keep your booty by getting active. Implement an aerobic routine that will cause you to burn more calories and increase your metabolic rate. Start an aerobic routine where you exercise at least 150 minutes weekly, according to the U.S. Department of Health and Human Services. Do aerobics that will help you burn the most fat and build buttocks muscle at the same time, such as kick boxing, running, playing football and jumping rope. Start interval training by increasing your speed, during your aerobic routine for short periods of time, to burn the most fat.
Build butt muscle by starting a strength-training routine that focuses on making your booty stronger. As you lose fatty tissue on your butt and increase muscle mass, your butt will appear more lean, fit and attractive. Do squats at least twice a week by standing with your feet spread apart, about shoulder width. Bend the knees and squat to the ground. Perform this 25 times, four times in a row.
Keep a journal that details how many calories you eat in a day and how many you burn from your exercise. Hold yourself accountable to eat the proper amount of calories and attempt to burn between 250 and 500 calories daily. Create a calorie deficit daily to lose the fat in throughout your body while maintaining your booty.
Diane Marks started her writing career in 2010 and has been in health care administration for more than 30 years. She holds a registered nurse license from Citizens General Hospital School of Nursing, a Bachelor of Arts in health care education from California University of Pennsylvania and a Master of Science in health administration from the University of Pittsburgh.