Hello to all you big-booty babes! Welcome to the Better Butt Challenge’s guide on How to Get a Smaller Butt.

First of all, let me begin by saying that having a big butt is not necessarily something you should be unhappy about.

In fact, it might surprise you to learn that..

Far from wanting to get a smaller butt, most women desire a Bigger Butt!

Don’t believe me? As of the time of writing, entering the phrase “how to get a bigger butt” into google returns a whopping 16.3 million search results. People genuinely want to know how to get a larger, fuller butt.

Here’s more proof that a larger butt is in fashion these days – the number of people searching for “how to get a bigger butt” is definitely on the rise:

Google trends


Also, many guys absolutely love a bigger butt. While you may see your booty as gigantic, he’ll see it as voluptuous. Anyway, I digress. My point was to demonstrate to you that having a bigger butt is by no means a bad thing.

However, it is not my business to tell you that you needn’t try to get a smaller butt, if that’s what you would feel happier and more confident with.  So without further ado, let’s look at how to get started.

How to Reduce the Size of Your Butt

I’m going to assume if you want to make your butt smaller then it’s because you might be carrying a bit of excess weight all over. There is no way to ‘spot reduce’ fat, so you can’t really lose weight from just your butt.

how to get a smaller butt

The good news is that there is no limit to the amount of information out there when it comes to weight-loss, and there are countless programs available that you can follow to drop those extra unwanted pounds.

 Step 1: Set Some Goals & Take Stock

Goal setting is going to be your most important process when it comes to your journey for weight loss. If I have any advice at all, it is this: Be specific.

Don’t simply tell yourself, “I want a smaller butt”. Follow the S.M.A.R.T system for goal setting – make your goal:

Specific  (“Reduce my butt size by 2 dress sizes so I can fit into my jeans from 5 years ago”)

Measurable (“reduce my hip/butt measurement by 5 inches”),

Achievable (“I used to be this size 5 years ago so I know I can do it again”),

and consider the

Resources available to you   (“Support of friends, 1 hours after work each day, information online, youtube workout videos”),

and make itMeasuring

Time-bound (“I will achieve this goal by 31st December 2014”).

Don’t forget to take stock on your first day so that you have some starting data to track your progress against. Take full-body measurements so you can see how your weight loss affects other areas of your body, not just your butt.

Another thing that will supercharge your results and keep you accountable is to focus and visualize on the results you want.

Picture the way you want your body to look, even if it doesn’t quite look that way yet! This will help keep you motivated and focused on your goals.

Start Small, and Know the Basics

If you don’t already know the basics about exercise and nutrition, this website is a great resource for giving you the basic no-nonsense facts, and explaining how exercise and food play a role in your body weight.

I highly recommend checking it out. It also has a few calculators where you can calculate your daily calorie food intake requirements if you want to lose weight.

Make Small Changes to Your Diet

Eating to lose weight doesn’t have to be difficult or complex! If you don’t want to count calories, then just follow these simple guidelines and you should start to notice a difference:

  • Avoid heavily processed food such as biscuits, crackers, chips, fast-food, sauces, spreads, chocolates, soft drinks, salts, added sugars, deep-fried foods etc.
  • Stop consuming calories in drinks
  • Get most of your food intake from fresh vegetables, legumes and fruit
  • Reduce your intake of animal products such as dairy and meats

If you follow these principles it is very possible to eat as much as you like and still lose weight.

The main principle here is to consume food (primarily fresh vegetables, legumes and fruits) in a form as close to its natural state as possible.

Don’t forget to pay attention to the way your food is prepared and cooked – go for fresh, grilled, baked, steamed and boiled foods instead of fried or deep-fried.

 Introduce Exercise – Slowly but Surely

Exercise - tennisThe biggest mistake people make when trying to start exercising to lose weight is that they make it painful, unenjoyable or unsustainable.

Introduce changes to your routine slowly so that you’ll make them a habit and stick to them.

This sounds like common sense, but find an exercise that you enjoy – if you hate the thought of going to the gym, but sign up for a gym membership, do you really think you’ll still be going in 2 month’s time?

Try working out at home instead if that appeals to you more, or going for a walk or run outdoors.

Similarly if the idea of home-based exercises screams ‘BORING!‘ at you, then do something you might enjoy more, like playing social sport. The important thing is to do something that you will enjoy and stick with!

From there, it’s just a matter of ramping it up to the point where you see results.

If you want to come up with a specific program or routine to follow this can be a great way of staying motivated.

Try one of our challenges, or, if you specifically want to shape your butt while you make it smaller, try a program such as Brazil Butt Lift which has shown really good results for others.

Stay Motivated and Succeed!

You can lose weight to get a smaller butt overall, and I hope this guide has given you a good overview of what is required to do so.

The hardest part will be to keep your motivation – remember why you want to achieve your goal and focusing on this should give you enough inspiration to get your butt in gear towards a healthier you!

If you liked this guide, please let me know by dropping me a comment in the section below. I’d love to hear about where you are on your journey towards a smaller butt and what has worked/is working for you.

How to Get a Smaller Butt
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