Help! How to regain fat I lost in my butt?

Fat loss can be relatively fast. Muscle gain is very slow, under the best of circumstances.

You don't get to choose where you lose fat. It comes off from anywhere you store it, in an order that's somewhat individual.

Your actual glutes - which are muscles - have not gotten smaller, at least not noticeably so, in a few weeks, even if you took the worst possible approach (weight loss faster than 1% of body weight weekly, poor nutrition, no exercise = worst way). So, yeah, you've lost fat in your butt, because that's where your body likes to lose fat fairly early in the process.

Unfortunately, your choices in the short run are to stay fat overall (and keep a bigger butt) or give up some butt size for now and try to slowly increase the actual glutes (muscles) over a long time period (months to years) in the future via a good glute-focused strength program and good nutrition (especially but not exclusively protein). A very slow fat loss rate would help encourage muscle mass increase (if in addition to the right nutrition and strength program), as well as shrinking your butt fat more slowly.

If you're significantly overweight, the lose weight, slowly gain glute muscle approach would give you the best odds of long-term good health.

But yes, you can probably gain butt fat back again by overeating and regaining weight.

Sadly, not all things we want are possible, especially not on a short time-scale.

sugaredsapphirespam wrote: »

How do I regain the butt fat I accidentally lost trying to working out?

Hi, so about a few weeks ago I started trying to work out on my glutes hoping they would grow bigger, but I didn’t account for my diet(not taking any supplements or enough protein to make up for fat lost)and so my butt has visibly shrunk. I think I’ve been losing fat there and I can feel it too.

I’ve always had a rather large butt and now I’m panicking, I don’t know what to do and I’m afraid that if I do anything more to mess with my glutes, they’ll get smaller. What do I do? Eat lots of fatty foods to hopefully watch it grow back? Help!!!

If one's butt, or any body part for that matter, is rather large due to a high level of body fat, having it get smaller would be a good thing in my mind.

donuts