How to Lose Weight Fast on Your Thighs & Buns

The key component of losing fat on your thighs and buns is to lose fat all over your body. It is not possible to lose fat in only one spot or area on your body. Rather, you need to lose fat across your entire body. By cutting calories and exercising regularly, your body will have to burn fat on your face, stomach, arms, thighs, buns and anywhere else it is storing fat in order to make up the shortfall. You can also improve the aesthetics of your buns and thighs by performing regular resistance training to build the muscles on them.

Instructions

1

Decrease your portions. This is the crux of weight loss -- eating less means fewer calories in, which means your body needs to burn more fat. A reduction of 500 calories a day will result in a 1 lb. weight loss per week, with more if you exercise. So, chew your food more slowly, use smaller plates, and snack on low-calories foods such as fruit in order to reduce your calorie intake.

2

Cut soda out of your diet. Soda is very calorie-dense but does not any nutritional value.

3

Reduce your red meat and processed meat such as steak and salami. Rather, get your protein from lean sources like skinless chicken breasts.

4

Perform regular interval cardio training, with alternating high-intensity and low-intensity work to burn calories and increase your metabolism. Sprinting and rowing in particular will focus on your legs and help build muscle in addition to reducing fat.

5

Perform regular barbell squats. These engage your entire body to some degree, but focus on your legs, particularly your thighs and buns. The fact that your entire body is engaged will make it a cardiovascular exercise, while the focus on your legs will build muscle in them, making them appear more slim as you reduce fat.

6

Speak to a personal trainer about a full-body resistance training program. Resistance training boosts your metabolism, which makes your body burn more calories when you're doing day-to-day activities such as cooking, sitting on the couch and replacing light bulbs.