How to Get Rid of a Fat Butt and Legs

Fat develops in many places on the body, including the butt and legs. Excess weight does more than just make it difficult to zip up your favorite pair of jeans; it also contributes to serious health problems such as metabolic syndrome, Type 2 diabetes, fatty liver disease and osteoarthritis. Although it is impossible to spot-reduce only the fat in the legs and butt, that area will respond to the same regimens that burn overall body fat. Be sure to consult your doctor if you suffer from any medical condition or are new to exercise.

Step 1

Eliminate about 500 calories a day from your diet to burn 1 pound of fat a week from your entire body, including your legs and butt. To prevent your metabolism from dipping, Bodybuilding.com suggests varying the amount of calories you eat each day. For example, consume about 1,500 calories one day and 1,600 the next. This will keep your body guessing and burning fat. It will also prevent it from going into starvation mode.

Step 2

Add bursts of high-intensity exercise into your workout. For example, jump rope as quickly as you can for about 10 seconds followed by 30 seconds of a slower paced jump. Or, if jogging, add 30 second sprints every couple of minutes. Intervals such as these boost the intensity of your workout, giving you better caloric and fat burn.

Step 3

Exercise for at least 300 minutes a week. You can split up the workout any way that you like, just make sure you exercise for at least 10 minutes at a time. Alternate vigorous activity such as jogging with moderate physical activity such as walking. Exercises like skiing and stair climbing provide a cardiovascular workout while toning the muscles in your butt and legs.

Step 4

Weight or resistance train for approximately 20 minutes, two days a week. Bodybuilding.com notes that weight training burns calories and fat while speeding up your metabolism. Try an exercise that specifically targets your legs and abdominals such as a duck squat where you hold a dumbbell in both hands and squat down until your knees form a 90-degree angle. Perform up to 12 repetitions.