Will I Lose My Butt If I Lose Weight?

The quick answer is YES & NO

YES - if you're overweight you'll lose the fat (not the muscle) off your butt & hips and this will make your butt smaller as you lose fat off your butt area but don't worry about that because you have 3 options to save your butt as you lose weight…

  1. Make sure you exercise. Your butt will still get smaller but by doing normal lower body cardio or interval workouts to lose weight you can at least firm up & round out your butt to make it look bigger as you lose weight (see pic below)
  2. Wait. Once you've lost all the ugly fat off your butt and the rest of your body… You can build a bigger & sexier butt doing this butt workout
  3. Lose weight & Maintain and/or get a bigger butt at the same time. As you lose weight you can do this butt workout or the perfect body plan to not lose so much butt, maintain what you have or make your butt bigger as you lose weight but…

No - if you're not overweight, have a low body fat % or if you're only trying to lose your last 10+ pounds…

Then chances are you probably don't have much butt or leg fat and the little bit you lose won't make your butt look that much smaller since your butt is already mostly muscular, round & firm.

But I'm really scared I may lose my butt as I lose weight!!

If you seriously have doubts about losing weight because you may lose your butt then chances are that you have a butt that only looks good when you wear tight pants and the reason is because…

You have a butt that is mostly a saggy or fatty butt that can only be firmed up & rounded out to look sexy depending on the type of jeans you wear so…

Let me ask you this…

How good does your butt look in a thong or bikini as compared to when you wear tight jeans or spandex?

Take a Look At This…

workouts to get a bigger butt

After losing 23 pounds (11 kilos) you can clearly see the lady in the above photo did lose some of her butt BUT…

Plans to Lose Weight without Losing Your Butt

More Womanly Tips

NowLoss.com Created by Adrian Bryant

Adrian Bryant NowLoss.com

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1-60 of 202 Comments

Hello,my name is Tiffany.I naturally have a big butt(hereditary).It has drastically reduced recently and I stand on the fact that,I was doing cardio workouts unknowingly.I stop immediately when I realised they were the cause.So,I wanted to ask If my butt will grow back since I stopped,I'm overweight by the way.Thanks

June 06, 2018

Adrian Bryant

you didnt lose your butt. you lost the fat around your hip area. go here to get it back

June 08, 2018


When u lose weight does the fat go too your butt and breast ??

March 19, 2018

Adrian Bryant

no. that never happens. fat is storage in certain areas when you eat too much

March 19, 2018


Hi my name is Kayla . I'm 19 years old . My weight is 120 pounds . I'm 4'11 . I would love to tone up my body . I'm curvy in the right places but I would love to tone up . Please help !:)

July 18, 2017


I'm 5'3", I weight 122 pounds, my waist is 29" and my hips are 38". I have a body fat of 27%. Most people that look at me say that I'm fit (but the honest truth is that I never workout at all) so I want to start working out but without loosing my body shape or butt, and while being health conscious about what I eat. what do you think I should do?

June 15, 2017

Adrian Bryant

this plan

June 16, 2017


Hi, I been doing bridges and other butt excercses HOWEVER it made my butt get smaller rather than bigger, though my butt is smaller and I lost fat there the scale has not moved. I am wanting to lose weight but build my butt at the same time.My question is as im building my butt will it get smaller until I have enough muscle to make it look bigger? and will it get drastically smaller as im doing this. im pretty sure most of my butt is from fat. But I love it :/

April 12, 2017

Adrian Bryant

your butt will get bigger (more muscle as it gets stronger) the loss of butt size is from fat loss. start here

April 12, 2017

Malakia dukes

Hello my name is Wendy I'm 33 years old and I'm 5'4 and I have wide hips and a big butt well I have been doing the treadmill every other day and I'm just trying to loose belly fat not my butt or hips I just wanna be firm can u help me with any tips and ways to keep forming loosing what I'm trying to keep??

March 16, 2017


I am 22, I weight 54 kgs or so. And my height is about 5'6-5'7. I am underweight and slim but I got a good body shape I think. I also have a very Lil belly fat which I wanna flatten. My measurements are 34-26-36. I have been told by a few people not to go much of cardiovascular exercises because it will reduce my butt size. I want to know if cardiovascular exercises like walking and running will reduce my butt size.

December 30, 2016

Adrian Bryant

no. cardio will not reduce your butt size (muscle)

Yes. cardio will make you lose fat which may reduce your butt size but since you are already lean it may not be the case fo ryou

December 31, 2016


Hi .
Im 157cm height and 48kg weight.
I attend a gym 5 times in the week, I want to have a sexy butt but without gaining muscles in my thighs, so i stepped away from squats , I started in some exercises and the main was the glute bridge with 5kg weight but now I feel my butt became smaller and not round. Any help please

July 14, 2016


you shouldnt lose that much fat try to lose replace fat with muscle gains tho, if you dont gain muscles you cant gain a round butt
unless you r aiming for an ass covered with fat that means you should gain more weight and it's actually not attractive at all for most people

January 21, 2017


Iam 110 pounds and my butt went saggy what can I do ? please help

June 26, 2016


Hello, I'm 5'4 185lb and I started T25. Will this make me loose my butt completely or just loose the fat as I'm toning that section

May 17, 2016

Adrian Bryant

you'll lose fat but if your butt is mainyl fat then yes that will go away as you lose weight but you can do my butt workouts to maintain what you have as you lose weight

May 17, 2016



I really want to loose weight all over I'm trying so many different things. Plz help me
My height is 5'3 weight is 198 pounds

Plz help me to get to about 140 pounds or even less
My waist is 38/40. I want to be around 30/32

April 18, 2016

Adrian Bryant

start here to get to 140

April 20, 2016


Hi Adrian I'm 19 year old female that's 5'1 and weighs 158.5 pounds. I really want to lose weight and get a bigger butt. But it's being a little difficult since I have polycystic ovaries which is hormone imbalance. What should I eat and what exercises should I do?

April 12, 2016

John rich

Respond to me via email I'm here to help u with your proble. People misconceive these issues and think losing weight losses hip size well that's half true. I'd need a view of your body to determine the right ratio of each exercise that would build your butt and lose weight in other areas so for further diagnosis please email me a side picture and behind picture of you that reveals you bodies natural shape(curves). And I can tell you a workout that should help.

December 05, 2016


I am 5"7 145lb. I've weighed 125 my whole adult life and have always had a really nice butt. Now at 145 my butt is huge( still perky not flabby or saggy) , my husband loves it but I'd like to get back down to at least 130. Is there a way to keep my butt this size while loosing 15-20 lbs?

March 24, 2016

Adrian Bryant

do 1 & 2 here to do that

March 25, 2016


Hello Adrian, I am 193 lbs and I am 18 years old, I'm 5'2 and my measurements are 44-40-46 I want to lose weight but gain an phat ass, how do I do that? Where do I start?

February 24, 2016

Adrian Bryant

start here

February 25, 2016


Im 14 and my butt size is 36 inches I'm well proportioned except for my butt how can i lose my butt and make it like size 34 - 32 (30 would be great)

February 16, 2016

Adrian Bryant

what is your weight and height?

February 17, 2016


I was very curvy. Tight, toned stomach, thin waist, very plump and round buttocks and big breasts. It was all in all very attractive. I also had big thighs so it was the dream body to a lot of people. I then experienced depression and a diet craze which made me want to just drop all the weight on me. I took laxatives and lacked nutrition from food for several months. I suddenly dropped the weight, obviously in a very unhealthy manner. Consequently, i lost my buttocks and breaks as it seems the laxatives just flushed it all out. I want to restore my body just how it was. Do i eat like a monster/exercise to restore it? I need help ASAP i’ve been trying for over a year its really getting to me. Please help me

December 05, 2015

Adrian Bryant

what is your current weight and height

December 06, 2015


I'm a 20 year old female that's 5'5 and weighs 180 pounds. I really want to lose weight, tone my entire body, and get a bigger butt. What should I eat and what exercises should I do?

November 08, 2015

Adrian Bryant

this is your plan

November 08, 2015


I am 15 years old I'm 5"2 &101lbs Iwant a bigger butt and small waist .i have no idea where to start

November 06, 2015

Adrian Bryant

start here

November 06, 2015


Hi Adrian, I am just starting out on this booty building workout plan. I want a small waist and huge round butt. I have large breasts but I want to change the way the rest of my body is shaped. I do not currently exercise at all (last time I went to the gym was 1 yr ago). My question is: how much weight should start off with lifting for butt bridges or hip thrusts? 50 lbs? I have no idea what amount of weight is safe and is good starting point for me. I am 5 ' 4" and about 175 lbs. Thanks!

July 21, 2015

Adrian Bryant

you wont have any idea at first but you will have to experiemnt until you find a weight heavy enough where you can only do 6-12 reps per set

July 22, 2015


Hello Adrian, I'm 5'8 and 160. I look very thin though. I'm a size 12 everyone considers me as being tiny. I never liked being slim. My measurements are 36-34-40. I have narrow hips. After two kids I would really like to tone up and have a thicker appearance. Any suggestions for a busy mom?

May 18, 2015


I'm a 29yr old, single mother of 2, 5'8" & 287lbs. I want to lose weight overall because I'm borderline diabetic. I'd like to be 190lbs. I don't want to have saggy skin while losing fat. I'd want to keep firmness in my breasts, arms, back & belly. I'd like my butt to stay the way it is but I don't mind it being bigger and rounder. It slants at the top. Can't seem to figure out what to do to round it out at the top. I squat too often lol...I want bigger hips and leaner inner thighs. The thigh rubbing is really tearing up my jeans ugh! Lol

March 22, 2015

Adrian Bryant

go here

March 22, 2015


Hi I'm 11st but I want to loose weight from my buttocks I've had 5 kids plus I've been sterilized I used to go swimming but would l love to loose weight again

February 10, 2015


I am 5'1'' and very petite frame, right now I'm about 100 lbs. I struggle physically and mentally with gaining fat and after having two children and desperately trying to have somewhat of a decent figure I am at a crossroads...right now I just look sickly everywhere with an annoying pooch hanging off my stomach. I've lost 25 pounds since my wedding in July. The problem for me is that my body is in starvation mode and I'm finding it difficult to take in 500 calories let alone 1500+ to gain the body I want :/ I take a fit&fun class on fridays which is a mix of zumba dance and some basic full body exercise and yoga stretches at the end...I find it hard to make it to the gym, so during the week I do zumba at home, and squats I do everyday. I am a very active person and so pretty much all day I'm burning and not consuming anything. I get most of my nutrients from coffee and protein shakes. It's not even that I don't want to eat or I don't try to because I do, I get hungry, but then my stomach just turns after a few bites and decides I'm full. This is just all very stressful as my weight is very important to me. So I guess my questions would be 1. How do I get out of starvation mode? Being told to "Just eat" isn't helping anything. Is it just in my head? or is this a legit thing?
2. What can someone who struggles to gain weight do to gain healthy weight..? Do I need to up the protein shakes? How much protein should I take in per day? The shakes I buy are between 25g-30g...
3. If I take whatever the recommended amount of protein for me is, how much should I be working out to benefit from it?
sorry I know it seems like pretty basic stuff, but I'm pretty new to the gaining side of working out. Everyone keeps telling me I'm just too "small" to gain muscle, that it'll never happen. And to be quite honest, I am starting to believe it.

February 07, 2015

Adrian Bryant

see this about starvation mode and go here to gain weight

February 08, 2015

Cheryl Corey

squats is really effective but when you doing squats wear booty wow which help to make butt bigger fast.

January 31, 2015


Hi Adrian,
I'm considered an apple shaped female, I weigh 220 lbs, and I'm 5'3. I know I need to lose weight, but I don't want to lose my curves. Does this sound good: Hiit combined with strength training? How much weight do i need to start with? Should I use hiit lose some weight and then add weights? I just need help.

December 11, 2014

Adrian Bryant

do 1,2 & 5 here to get all a plan to lose weight and get curves

December 12, 2014


Hey Adrian, I had a baby about 7 months ago and I am 5'3 and 188 pounds and everything is jiggly and headed south lol. I would like to lose 50 pounds and tone whole body while lifting chest and butt and build a bigger onion booty lol. Any suggestions?

November 30, 2014

Adrian Bryant

just go here

November 30, 2014


Hi Adrian your awesome !
I have a question I been watching your videos for bigger butts but I have a back problem and knee problem right now I'm doing exercise A on the floor but I don't think I will be able to carry more than 50 pounds on my mid section and I was reading that in order to see results you have to carry at least 100 pounds.
My question to you is will I still see results even though I'm not carrying very heavy weights?
And if I do how often a week would I have to do it?
Thank You!

September 18, 2014

Adrian Bryant

remember HEAVY is relative so what is light for you may be heavy for someone else but if 50 pounds is HONESTLY keeping you in the 6-12 rep range then its relativly heavy but if not...

You can do hill sprints to get a bigger buttt

September 19, 2014

Arianna M Aviles

Hello!! Adrian Bryant, i am 20 years old and am stuck in a dilemma with my body. i have always weighed 136 pounds throughout high school i was thick with legs and ass. And after graduating i had gotten a job so i had money where i decided to get a gym pass. i worked out almost everday, spent lots of money on trainers! ended up loosing 16 pounds, i think i am alot skinnier now. i weigh 124 right now, i am trying to gain weight back simply because i lost all of my butt. i use to feel very confident with my back area. Now i just want to re gain all my old weight back i feel very very insecure. i feel flat very flat back there. I have been trying to gain weight i can see it in my body butt i seem to be gaining weight alot in my stomach area, where as i really want it in my back side. I have looked online for answers, i cant seem to find anything. please help! will i eventually regain my body back/butt back? is there anything i should do? my butt went from being nice and really big, to now being very small. Having a big butt makes me feel great about myself. Please get back to me id appreciate it verry much. Thank you!!!

July 01, 2014


Hi adrian. I'm 22 I'll be 23 in a few week 5`3 and around 250lbs. I've been trying to keep off all of this weight since 2010 when i had my daughter I've been going through a divorce I've lost some weight but every time i loose it i gain it right back and now that I'm finishing with the whole divorce i want to be better for me and my daughter and have a new look i want to loose my back fat, under arm fat, tummy fat well i want to loose all the fat from head to toe but still have a round and firm butty can you please help me. Thank you

May 18, 2014


Hi Adrian :)
I'm 20 yrs old, 5"2, and weigh 98lbs. So apparently I'm underweight, but not because I don't eat enough, trust me I eat plenty. I would like a bigger rounder butt, but I'm worried if I try working out my butt I might lose some weight, which at this point I think is unhealthy. Is there a diet I can use to gain weight, to make up for losing weight while exercising? Or is there something I can do in regards to that? I would also like to keep any extra fat from building up around my tummy, if I am to gain weight. More fat on my boobs would be ok though lol. Any suggestions?

April 16, 2014

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