Coach explains why women’s glutes shrink during weight loss
Illustrative photo (Freepik)
Often, when losing weight, women complain that their breasts decrease in size along with losing firmness in their buttocks. Why does this happen, and how can it be prevented?
This question is addressed below by coach and nutritionist Yurii Popko.
Why glutes disappear when losing weight
When women start to lose weight, they often hope to retain their desired shape. However, in many cases, the glutes reduce along with the overall weight loss. Why is that?
Genetics and tissue composition
As with breasts, the composition of the buttocks is determined by genetics. The composition of the buttocks can vary greatly from woman to woman. The main components are fat and muscle. Women with predominantly fat in their buttocks notice significant volume reduction during weight loss. For those whose buttocks consist mainly of muscle, the reduction is less pronounced and the buttocks maintain their shape even with a calorie deficit. Unfortunately, the latter is a minority, so buttocks reduction during weight loss is a common problem.
What can help preserve glute volume during weight loss?
To maintain shape, it is essential to combine weight loss with strength training. Exercises with weights help maintain muscle even during a calorie deficit, which not only better retains volume but also gives the buttocks a desired shape. It is advisable to perform exercises such as barbell squats, weighted lunges, leg presses, Romanian deadlifts, and hip thrusts. For noticeable results, regular workouts and heavy weights are required; light dumbbells of 5-10 kg won’t provide the necessary load.
How to get beautiful shapes?
Building a muscle foundation takes time and systematic training: it can take 2-4 years of dedicated work to shape firm buttocks out of muscle. Only such a shape, built on muscle rather than fat deposits, won’t disappear with each weight loss cycle. It remains stable even with weight fluctuations, and the body looks toned and firm.
