How To Lose Bum and Thigh Fat in Just 2 Weeks

Do you have bum and thigh fat that you’d like to get rid of? We understand. Having killer legs is important and adds to your confidence. Not to fret! All it takes is a little time and planning to get the results you want. 

Before we teach you how to lose bum and thigh fat in 2 weeks, we want to help you understand why fat gathers there.

Fat gathers around both men and women’s bum and thigh areas. Women tend to retain fat in this area much easier than men. When women breastfeed, they need extra calories to do it. With the extra stored fat, a woman’s body can pull from those reserves for energy. It’s the body’s way of storing fuel for biological processes it expects to execute later.

Woman stretching and doing yoga

Now that you know why the fat is there, we can talk about how to get rid of it. Losing bum and thigh fat takes a couple of things:

  • Realistic expectations
  • Planning
  • Consistency

Every person’s body is different. Remember that you can’t copy and paste anyone else’s method and expect it to work for you 100% of the time. Only a plan based on your individual goals and methods will only work for you. Just remember to set realistic goals so as not to get discouraged. 

You may not be able to lose all the weight you want in two weeks, but you can develop habits, routines and plans that will get you there in short time.

Targeting a specific area for weight loss is not possible. The tips we give you are about losing fat on your whole body. As you do that, your bum and thigh fat will decrease, too.

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A healthy weight loss goal is 1-2 pounds per week. For a 2-week period, you should expect to lose about 4 pounds on a stricter regiment. If you plan to lose the maximum amount, that’s a 7,000-calorie deficit over two weeks.

Before you execute any weight loss plans, make sure you consult your doctor. Your primary care physician knows the most about your health history. They can advise you on whether your plan is healthy for you.

Clean Up That Diet!

The most important part of losing fat is your diet. When we say diet, we’re talking about the types of food you eat. It’s not necessarily about restricting foods. It’s about prioritizing the foods that will help you achieve your goals.

When you’re trying to lose weight, you need to be in a caloric deficit. A caloric deficit means that your daily calorie intake needs to remain below the daily recommended intake. To lose the maximum recommended weight for two weeks, the caloric deficit is -3,500 calories each week.

Here is a useful calorie calculator that will help you determine how many calories you should be consuming to stay in a deficit.

If you’re planning to start your journey to lose bum and thigh fat without an exercise regiment, this is how you’d start your plan. From there, you should build meals full of foods that are:

  • High in healthy fats
  • High in lean protein
  • Whole grain
  • Low-sugar
  • Low carb
  • Leafy green vegetables
Spinach and chicken pomegranate salad healthy foods

Stay Hydrated

A part of the diet portion that deserves special attention is hydration. The benefits of hydrating include:

  • Improved cardiovascular health
  • Keeps your body cool
  • Cleanses your internal organs
  • Helps your bones and joints work well 
  • …and so much more.

Hydrating is a fundamental part of our health. Doctors recommend that we drink at least 64 ounces of water each day. Some recommend drinking your weight in ounces of water. You can use water as a tool while you’re losing bum and thigh fat. Drinking a glass of water before you eat can help prevent overeating. 

Avoid sugary drinks like sodas, juices, and energy drinks. You can get caffeine from a cup of coffee with cinnamon. If you are craving juice, try fresh-pressed juice. Watch out for juices that have lots of fruit in them, though. Fruits have a lot of natural sugar. Choose juices that have fruits and vegetables for a well-balanced weight loss drink.

Teas are another good beverage choice. Some have caffeine. If you want a little sweetness, you can add a little honey. The calories in tea are so minimal that you don’t need to count them. It’s a good alternative to water when you want to switch it up. 

Women jumping and posing in gym clothes

Get Your Sweat On!

If you’re want more tips on how to lose bum and thigh fat in 2 weeks, exercise is another big portion of the formula. Cardio and resistance training are your best friends. Cardio aids fat burning and increases cardiovascular (heart) health. Resistance, whether it’s with bands or weights, helps tone and build muscle. 

The more rigorous the cardio is, the better. Jogging, rollerblading, and jumping rope are examples of cardio that will burn the most fat. If those are too difficult, try something less intense. You can start by walking or biking and build your way up. 

Additionally, try finding a HIIT workout on Youtube or find an instructor near you who can help. HIIT workouts are high intensity and only last a short period of time – but trust us, you will feel the burn and notice the results quickly!

Learn To Either Tone or Build Muscle

If you want to take your bum and thighs to the next level, add resistance. You can’t target a single area to lose weight, but you can target those areas to tone. By doing exercises like squats, glute bridges, and lunges with added resistance, you’re toning. 

Weights are going to do more for muscle building. Resistance bands are going to do more for toning. Depending on your goals, you can pick one or you can implement both into your routine. They each have their own sets of benefits.

If you’re lifting heavy weights, you may find yourself gaining weight. That’s normal. Check the measurements of your bum and thighs before and after you start your journey. That’s where you’ll see the most difference in the end.

Let's Make A Plan

The most important part of figuring out how to lose bum and thigh fat in 2 weeks is your own dedicated plan. Each part of this post is something you need to implement. If you’re hesitant about the exercise portion, you can try to meet a caloric deficit based on the food you eat. 

Switch out your unhealthy foods for healthy alternative options. If you want to track calories closely, there are apps that let you track on-the-go. When you add 20 minutes of exercise in a day, that automatically puts you in a deficit. You can track these on an app, too.

Knowing what your desired end result is before you start gives you something to work with. From there, make sure your goals are realistic ones that will suit you and you’re ready to start losing bum and thigh fat in no time!

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