Ways & How

How to Lose Lower Body Fat in 5 Weeks

How to Lose Lower Body Fat in 5 Weeks

Although the hourglass figure remains the ideal feminine body shape, pear-shaped women are increasingly getting the appreciation they deserve these days. Unlike the 80s when androgyny was the rage, curvy and shapely hips are now very much in, thanks to pop icons like Nicki Minaj, Kim Kardashian, and Meghan Trainor. Curvy and shapely, however, can easily cross over to lumpy and sloppy if you can’t maintain a tight lower body. Fortunately, reduced fat and improved muscle tone in the lower body is achievable in a matter of weeks: The key is to engage and define the large muscle groups in the hips, butt and thighs. Learn how to lose lower body fat in 5 weeks right now.

  1. Ditch calorie-counting and focus on eating healthy. Going hungry or skipping meals just puts your metabolism into starvation mode, which causes it to store fat, instead of burning it off. Forget about passing up on lunch so you can indulge in doughnuts and cupcakes. That might help you lose a dress size or two, but it does nothing to improve your body fat percentage.

    Instead, fill up on lean protein, complex carbohydrates and healthy fats. Stick to eating clean, and the sugar and salt cravings should go away after a week or two. Once that happens, you’ll quickly discover that your body can actually do a pretty good job of regulating hunger and appetite. Also, include more fat in your diet. That’s right. Adding more fat in your diet is going to help you burn off fat stores—well, as long as it’s the right kind. Polyunsaturated fats like omega-3 and omega-6 actually enhance the body’s ability to convert flab into energy. Fish, nuts, olives, eggs and avocados are good sources of polyunsaturated fat. Save saturated fats, trans-fats, and simple carbohydrates for occasional cheat days.

  2. Kick your cardio workout into high-intensity mode. If fat burning is your goal, alternating bursts of high-intensity with low- and moderate-intensity gives you better results in less time. No gym membership? You don’t need a treadmill or a stair master. Jumping rope, cycling, and running are great cardio activities to get started with high-intensity interval training (HIIT). For example, you can start with two minutes of brisk walking, followed by fast running for 30-60 seconds, and alternate brisk walking with running until the end of your exercise session. A typical HIIT session should last 20-30 minutes, depending on your fitness level.

  3. Get into resistance training. And no, ladies, it won’t turn you into a she-hulk. Resistance training burns calories, improves muscle tone, and prevents muscle loss as you lose weight, which is all good. And just like HIIT, it’s not all about lifting weights or using special equipment; squats, leg raises and lunges can sculpt and tone the lower body quite nicely as long you regularly do enough reps with the proper form. If you are looking for low-impact alternatives, Pilates and yoga are great options too.

Most women consider hips and thighs as common problem areas. Unlike men who usually gain weight around the waist and tummy, women are prone to storing fat in their lower bodies, resulting in the so-called pear shape. When trying to lose lower body fat, don’t be discouraged if you don’t see significant results right away. Knowing how to lose lower body fat in 5 weeks will help you lose inches around your hips and thighs soon enough, but give flabby thighs and cellulite a little more time to transform. After reaching your target body fat percentage, your next goal can be to continue building muscle definition in the hips, glutes and thighs.


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