How to Get a Bigger Butt: The Ultimate Guide
When you want to know how to get a bigger butt, it’s important to understand that everyone is different. All women know that finding the perfect clothes to wear for your booty type is a task.
Have you ever gone into a dressing room with a vision in mind, then get disappointed after seeing yourself in the mirror and noticing your booty just doesn’t look right? I have!
Let me tell you, having doubts about how great your booty looks is not uncommon. Today we’re spilling the tea on the five great ways to get a bigger butt fast.
This guide breaks down EVERYTHING you need to know.
Bad Booty is here to help you UP your booty confidence and get the booty of your dreams. We’re gonna bust all the myths about growing your bum, so the next time you get dressed, you walk out looking like a snack.
Let’s get into all the tips and tricks on how to get a bigger butt. Take notes on this one, and get ready to have that booty popping!
But real quick before we dive in…
The most popular question we get asked is “how to get a bigger butt fast?” We all want that big perfect booty with as little effort as possible.
I’m sorry to spoil the party ladies but, the truth is unless you get fillers, or some kind of surgery there’s no way to magically wake up tomorrow with assets like Kim Kardashians.
In this article, we break down all the ways to grow your buns naturally & with some help. BUT if you want to REALLY fast-track the process and get the perfect booty. Click here to find out how to get a bigger butt SUPER FAST.
The 4 Types of butt shapes
Before you dive into all the ways to get a bigger butt, you should know about the 4 types of butt shapes and find out which one you have.
Depending on your glute shape, there are different workouts and steps you can take to grow your buns. Knowing what your booty shape is will help you maximize all the juicy booty tips we’re about to give you!
Here’s the 411 on how to get a bigger butt.
How to Get a Bigger Butt with Booty Pills
There are so many different choices of supplements out there that claim to give you a bigger butt, and we attest some of them do work, but others are straight cap.
We’ve done our research on all the ingredients listed in the most popular booty pills, and the scientific proof doesn’t lie.
As you research how to get a bigger butt, it’s important to know what to look for. Here are The Top 10 Ingredients for booty gains that give the results we all want to get a bigger booty.
1. Maca Root
Maca is a natural herb full of nutrients like iron, iodine and it’s known to increase the hormones that naturally build curves and muscle to help you get that hourglass figure.
BONUS is you get a boost of energy sans caffeine.
2. Dong Quai
A popular Chinese herb known to balance the nervous system, help you detox, and help with anti-aging. You can buy Dong Quai in powder, liquid, or dried forms.
3. Saw Palmetto
Saw palmetto is full of antioxidants & is commonly used to lower inflammation and hair loss prevention. It comes in capsules, soft gel, tablets, and although not as common it can also be found ground, dried, liquid extract, or powdered tea.
4. Genistein
Genistein is considered an isoflavone, which turns into protein in the body, helps build stronger bones, and lowers cholesterol. Protein is a huge part of helping build that phat booty, so we fully back this ingredient! You can find genistein in capsule form and supplement with it daily.
5. Fenugreek
Fenugreek is small but magical; the plant grows small pods that contain the golden-brown seeds known to help with muscle building. Studies have shown supplementing with fenugreek helps your metabolism and gives your booty that plump, juicy, lifted look ESPECIALLY when you combine it with some booty-building workouts.
6. Wild Yam
A root that is one of our favorites, for its ability to increase hormone levels that stimulate muscle growth and, helping your metabolism. Wild Yam is an essential ingredient used in anti-aging skin supplements, so this means that not only will your booty grow, but your skin will look amazing!
Subpar ingredients that don’t work
1. Rosehips
A great source of vitamin C, full of antioxidants, and great for your immune system. The name can be misleading because of the word ‘hips’ but, contrary to popular claims, rosehips does not help your hips or butt get any bigger than they already are.
2. Glucosamine
Famous for its support of joint healing, glucosamine is popular to relieve joint pain, and though it doesn’t build ANY muscle a lot of people use it to recover from heavy workouts.
3. Centella
Although it’s often listed in the ingredients list of a lot of booty pills that DON’T work, Centella does have an actual benefit; research has proven that Centella when applied directly to the skin stimulates collagen production and helps get rid of stretch marks.
4. L-Glutamine
L-Glutamine rose in popularity in the fitness community because it claimed to help muscle gain, and burn fat. However, no research proves this is true. But scientists have said that it may help with fatigue and improve recovery time after hitting the gym.
5. Mangosteen
Mangosteen is known for being highly nutritious, packed with antioxidants, and protecting skin from sun damage. But aside from that, there is no scientific evidence that proves it can help with muscle growth – despite the claims.
How to Get a Bigger Butt Mythbusters: 6 myths about booty pills debunked
Booty pills move fat from one place to another
This is one of the most common myths we hear when it comes to how to get a bigger butt. When you gain weight, your fat cells get bigger, just like exercise and weight loss causes fat cells to shrink.
BUT the fat tissue itself doesn’t move from one place to another, fat tissue is connected to a lot of organs and muscles in the body, for that reason it can’t move inside the body.
So any product (or person) that claims a booty pill will move fat from one area of the body to another is straight B.S.!
Pills store fat ONLY on your butt
Much like spot training, gaining weight or storing weight in only one part of your body is NOT POSSIBLE.
Many companies claim that their product will only benefit the booty, but the truth is that if you gain weight it’s an overall weight gain. We recommend you combine supplementing with a good workout regimen and good nutrition to benefit from those booty gains.
I can eat whatever I want
No no, and no, this is NOT TRUE, we’re sure you’ve seen the late-night infomercials claiming that while taking certain supplements you can eat all you want, not exercise and still lose weight.
Unfortunately, scientific research shows that this is not true. If you want to add fat, it needs to be healthy fat. NOT fast food drive thrus!
The more money it costs the better it works
Branding is a very important factor when it comes to the decision-making process when buying a product. This is why many brands spend a lot of money to make their products look appealing, but what is the point of buying a booty product that looks good and doesn’t work?
Normally people buy booty plumping products that look good but don’t do what they promise. When it comes to learning how to get a bigger butt, you need to know what goes into your body. This is why we went and did all the research for you, to give you the best booty supplements out there.
Double dosing will give me faster results
Often, when people search for how to get a bigger butt, they want a shortcut…
ICYMI It’s not uncommon for people to think this way, most people think that skipping a day and taking double the next, or taking more than the daily recommended amount is going to get them faster results.
The truth is that this can do more harm than good in the long run. Double dosing not only doesn’t get you results faster but can end up triggering obesity by overproducing fat cells in your body and slowing down your metabolism.
Other effects of double dosing are insulin resistance which increases blood pressure levels, and epigenetic changes — which can change how your body reads a DNA sequence. For this reason, Doctors and Scientists recommend only taking supplements as instructed to get the booty of your dreams.
Butt pills will make your butt look fake
This is something we commonly hear people ask for a fear of getting undesirable results. Since supplements act on a cellular level, the chances that your new phat booty will look fake are non-existent.
Now that we’ve busted these “how to get a bigger butt” myths, let’s look at some solutions.
Topicals to get a banging booty
There are several methods when it comes to how to get a bigger butt. They aren’t all equal, though
If you google butt creams, you will be flooded with mixed results of what does and doesn’t work to grow your booty. We did the leg work for you, and after extensive research, we can say these are the ONLY INGREDIENTS that work to give you the baddest booty.
Volufiline
Volufiline is a natural plant extract that promotes body volume and provides a cosmetic plumping effect. Studies show that Volufiline stimulates and promotes lipid aka fat storage, to boost the volume of the fatty tissue. This is what will wake up your booty and give it that perky, smooth look.
Voluplus
We all want that internet-famous booty, and Voluplus helps you get just that. Voluplus is a natural ingredient derived from nutmeg, it helps create new cells and store new fat in those cells.
This process will boost the volume of the cells where the new fat is stored. Nutmeg is also known to smooth and tighten the skin so it’ll make that peach soft and juicy!
Pueraria Mirifica
Pueraria Mirifica aka Aloe Vera has been credited with being a miracle plant for thousands of years. Known for its anti-inflammatory properties, aloe is loaded with Vitamin C & E, fights aging, firms the skin, helps with hydration, and helps reduce stretch marks.
As muscle growth happens, the skin stretches and can later develop stretch marks, this is why aloe vera is a key ingredient to look for when buying a booty cream.
Cocoa Butter
Cocoa butter is high in fatty acids, which is why it’s known for its ability to hydrate the skin and improve elasticity. The fat in cocoa butter builds a protective barrier over the skin to hold in moisture, helping with scars, wrinkles, and other marks on the skin.
Hyaluronic Acid
HA aka hyaluronic acid is a gooey magical skin-perfecting potion. Dermatologists swear by it because it’s naturally occurring in your body. Since it binds over one thousand times its weight in water on your skin, it’s able to trap in an insane amount of moisture.
HELLO HYDRATION!
The benefits you get from HA depend on its molecule size, some products contain large hyaluronic acid molecules some don’t.
Although these products WORK to give you the perfect-looking booty. They only penetrate the surface layers of the skin on your tush.
Research has discovered, products that contain smaller HA molecules can seep deep into your skin barrier. Keep your bum bum smooth and plump!
Buttock enhancement procedures, augmentation, and surgeries.
When you want to know how to get a bigger butt, it’s good to know your options. While these aren’t for everyone, they are out there.
Sculptra butt lift filler
Filler has become super popular in the past few years, thanks to our favorite celebrities using it to enhance their looks. Sculptra is a dermal filler used to add volume to a particular area of the face or body.
This injectable is made up of Poly L Lactic Acid, a synthetic version of lactic acid, produced by the muscles after exercise. Since the filler is injected into the deeper layers of your skin on your booty, it helps promote collagen production to strengthen the skin’s structure and volume.
Not a lot of us knew you could get filler on your booty, but how do you think Kylie Jenner went from flat to fat?! DUH she’s used Sculptra!
Emsculpt
If you’re like 99% of the population you’ve most likely seen Emsculpt on KUWTK and Kim K crediting it for helping her get abs without a lot of ab workouts.
Emsculpt is the first approved device by the FDA that ACTUALLY burns fat and builds muscle mass.
Emsculpt contracts the muscles in the target area 20,000 times beyond what is possible on your own, helping you burn more fat and build muscle FASTER read more here.
Velashape
Apparently, a streamlined fit look requires infrared technology and a little bit of suction. The process heats your fat cells to stimulate the production of collagen and promote the reduction of cellulite. The non-invasive procedure leaves your skin tight and smooth for a better-looking booty.
Fat transfer injections aka the infamous Brazilian Butt Lift
The BBL has become the most popular way to get a bigger butt, going up by 90.3% in the last 5 years. It’s simple, the fat you don’t want is extracted out of areas like your thighs, lower back, abs, and hips using liposuction.
Once the fat is removed, it’s processed and purified to inject into your booty. Your surgeon then injects the fat directly into your butt to make those booty gains visible!
Keep in mind that all booties are different, and only 50% of the fat injected stays.
Vacuum therapy butt lift
Before the Emsculpt was finally revealed to the public by name, the vacuum therapy butt lift was all the rage.
This procedure is a non-invasive massaging technique that helps to lift your skin using a machine with suction cups. During the procedure, the suction cups stimulate the middle layers of your skin to increase muscle tone, increase lymphatic flow, and decrease the appearance of cellulite.
While the effects are only temporary, this is definitely something worth trying if you want to avoid going under the knife.
Butt Implants
Butt implants typically add volume and have been known as a safe, and effective way to get a bigger butt.
The implants are placed surgically into the buttocks through an incision in between the butt cheeks. Sometimes this is combined with fat grafting to get the best results.
This is expensive & has the longest recovery time.
Booty banging apparel that accentuates your glutes
Part of knowing how to get a bigger butt is understanding how to accentuate it properly.
Butt Pads
Not all butt pads are created equal so be VERY careful when deciding to buy into this trend.
After doing our research we can say that there’s a good variety of butt pad garments out there. Butt pad underwear is the most popular if you want a round booty, whether you go the thick foam or silicone route, ALWAYS do your research first.
You don’t wanna end up looking like your ass grew breasts instead à la Kim K in that sheer black skirt YOU know the one. 👀
Waist Trainers
Waist trainers are blowing up right now. They give you that snatched look at the waist, an envious hourglass shape, and the perfect posture to make your booty pop!
You’d be shocked, how many people are faking the JLo booty and hips with this trick.
Booty Shorts
Booty shorts are thee perfect way to give your booty the spotlight. Listen ladies, booty shorts are inexpensive, easy to wear, they hug your booty cheeks in all the right places, and my favorite thing it just gives it that extra jiggle, ya know?!
High waist booty leggings – THEE Tik Tok leggings!
Raise your hand if you scrolled your life away during quarantine and saw these everywhere! Same girl same, I saw these leggings everywhere!! I was skeptical at first but, let me tell you the hype is REAL. I bought three pairs and they work!!!
The scrunch part in the back separates the glutes and gives the illusion of a rounder, fuller butt.
P.S. They come in shorts too!
Girdles / Spanx
We know we know! Hearing the word Spanx sounds like the last thing that would make your glutes bigger. BUT don’t knock this popular booty hack just yet.
There are some modern designs out there that give control to your waist and lower abs. With some designs being open in the back, lifting and rounding your glutes to give you a bigger booty fast.
Buying the right clothes for your body type
The sure-fire way to make your booty look bigger is to buy the right clothes for YOUR body type.
First, it’s important to figure out what your body type is. Are you round, hourglass-shaped, inverted triangle, athletic or diamond-shaped?
After you have that nailed down, it’ll make shopping easier. Nailing down the right clothes will make your booty look bigger, and give proportion to other areas of your body.
The chemical makeup of your booty muscles
If you want to know how to get a bigger butt, there’s another myth to bust first.
One common myth about workouts to get a bigger butt is that you should be doing squats every time you work out your lower body. THIS is wrong. I’ve been guilty of this mistake before.
So here’s the intel…
The butt is made of 3 different muscle groups, and there are 4 types of booty shapes. So you’re trying to grow your butt?
Here is everything you should know about the three muscle groups to get a bigger booty, and the essential workouts to get & maintain a perfect & natural looking booty:
Gluteus Maximus
This is the largest muscle on your butt and is responsible for the shape of your booty. The gluteus maximus is what stands out the most whenever you sit and stand. We recommend prioritizing this area when you’re working out.
Gluteus medius
The gluteus medius sits between the gluteus maximus and the gluteus medius on the top side of your buttocks. This muscle is what gives roundness to your booty, starting at the top of the hips.
Gluteus minimus
The gluteus minimus is the muscle that rounds out your butt cheeks at the bottom. And that envious bubble butt shape comes from working out this muscle the right way.
You gotta admit, there’s something satisfying about having your butt cheeks naturally poke out of your shorts in the summer. If you have this problem, it means you’re doing something right.
What Happens to your muscles when you work out?
As we learn how to get a bigger butt in the gym, let’s look at what happens to the body. When we hit up the gym for a good sweat sesh, and place more resistance than normal, our muscles get microscopic tears and produce lactic acid.
What the heck is THAT?!
Lactic acid is released every time you work out. This causes the PH levels in the blood around your muscles to drop. When this happens, new muscle protein forms, the protein helps increase the strength and the size of your muscle. The new protein will keep your muscles from contracting aka getting small.
Fun fact ladies, muscles are made up of 79% water so, this is the most important thing you need besides protein to maintain your strength. Being hydrated keeps the gains you get when you work out.
Ergo, getting that sore feeling after a workout means you did it right.
BUT don’t forget to stay hydrated.
What’s in a Muscle?
Fun fact! According to a study done the average person in North America gets about 20% of their daily water intake from foods that contain it.
Typically the first thing you think of when you hear this question is protein. And although that is correct, your muscles are made out of 75% WATER! Protein comes in second at 18% of what makes up your muscles mass, followed by 5% fats, 1% carbs, 1% vitamins, and 1% minerals.
How your body functions with and without water is scary. So next time you wake up and are headed for the espresso. At least slam a glass of water first.
Your muscles will thank you!
Recovering with Supplements vs Without
Did you go from working out zero times a week to wanting to go back regularly? Well, you’re not alone. When we decide to start up again on workouts, what usually happens is UNREALISTIC expectations.
For your glute muscles to visibly show all the hard work you’ve been putting in, you need to work out consistently for at least a month. And putting the right fuel in your body is essential to help you recover from these sessions.
If you don’t want to scare yourself from ever going back! Incorporate these supplements into your diet, to keep you energized and pumped.
LITERALLY!!!
Omega 3 Fatty Acids
You’ve probably heard the term omega-three fatty acids. But what exactly is this supplement and how does it help you recover from the gym?
Omega 3 has proven to reduce muscle soreness and swelling after an intense workout.
One study found that it also improves range of motion, not only for athletes but anyone who is new to working out. You can buy the capsules in-store and also naturally include them in your diet.
Foods that are high in omega include salmon, oysters, flax seeds, chia seeds, walnuts, spinach, brussel sprouts, and more. These foods are also great healthy fats that will help grow that perfect cherry booty.
BCAAs
What in the world are bcaas?!
That’s what I said when I started working out with a trainer a few months ago, and he told me to take it after every workout.
According to the authors of a study from 2009 Trusted Source. BCAA supplementation can help improve lean mass and decrease the percentage of body fat.
Let me break it down.
Branched chain amino acids are leucine, isoleucine and valine. These are three essential amino acids that your body needs but are not produced naturally, you need to get them from food.
BCAAs, are found in beans, milk, cheese, lentils, and eggs. The more bcaa high foods you consume, the more lean nutrients you get and only store fat in the areas you want, like your booty.
Whey Protein
Protein powder used to be frowned upon by anyone who wasn’t an athlete or bodybuilder. Because no one knew the details of how and when to take it.
In the last 4 years, protein powder and protein shakes have changed a lot. Many of the whey proteins you’ll find now are nutritionally conscious and taste a lot better than their counterpart protein shakes – without sacrificing nutritional value.
Our favorite thing is that many protein powders you’ll find now will be made from foods that have bcaas like peas, hemp, soy, and egg protein.
Creatine
Creatine is the GOAT!
Named the most effective supplement to increase muscle size and strength. This supplement turns into creatine phosphate in the body, which the body uses for endurance and energy.
During high-intensity workouts your body uses adenosine triphosphate to help you power through, unfortunately, this surge of energy only lasts 8-10 seconds. Thankfully, creatine increases your body’s storage capacity of phosphocreatine.
Producing more phosphocreatine than your body normally would during high-intensity exercise means you can last longer. And get better results from your sweat sesh.
Studies have shown, taking creatine for 6 days and following up with 2 grams a day, can drastically elevate your muscle stores. To learn more about how to get a bigger butt with supplements, click here.Why do Women hate creatine?
For many years there’s been a HUGE misconception of, what happens to women’s bodies if they take creatine.
Society standards have long equated feminine attractiveness with being as lean and muscle-free as humanly possible. This idea has shaped our deep-rooted beauty standards of how we should look, what to wear, what to eat, and what kind of workouts to do.
Since creatine supports muscle growth over time, many women have been afraid that taking it will give them a masculine “bulked up” look.
NOT TRUE! Let me explain…
Creatine is a combination of three naturally-occurring amino acids in your body. These amino acids are naturally occurring in our muscles and liver. It has been primarily marketed towards men for a long time, which is where the idea of it giving that “bulked up” look originated.
As creatine is absorbed in the body, it pulls water in with it, which is an essential need for muscle-building. We know. The thought of looking bloated at all or having water retention is a turn-off that has kept a lot of ladies from taking creatine.What you NEED to know
Since male and female hormones are VERY different. It’s highly unlikely that we’ll pack on muscle to the point of looking “bulked up”!
Expert research shows the hormones that promote mass & muscle growth act differently in our bodies as women. So, we shouldn’t fear that we will instantly buff up and stray from our lean feminine physique.
Men as opposed to women, have larger muscle mass and fast-twitch muscle fibers (which help them perform explosive, powerful movements). This is why they typically see quicker results from creatine than women.
So fear not ladies, as long as you’re actively moving your body daily. Creatine can help you reap the booty benefits quicker.
Top 5 workouts for bigger ASSets
After having researched everything else about how to get a bigger butt, we decided not to discard the most important thing to keep your body right. You guessed it, EXERCISE!
Moving your body whether it’s with weight lifting, pilates, yoga, running, and other forms of exercise has been credited as the best way to get fit.
Let’s get into the moves you can do to get that booty of your dreams.
Glute activation moves
Activating your glutes sounds like something obvious. RIGHT?! NO. Most people think that only doing squats or the Stairmaster is enough to help the butt muscles grow.
THIS IS INCORRECT.
For your booty to grow, you need to perform exercises that target all three of the glute muscles. Finding the best moves for glute activation, whether you’re weight lifting or doing bodyweight exercises, is going to be the best way to grow that bum-bum.
Doing moves like cable kickbacks, curtsy lunges on the smith machine, and donkey kickbacks can do a lot more for your butt muscles, than an hour on the stair master.
Moves we love are:
Cable kickbacks
Banded glute bridge
Donkey kickbacks
Banded side to side squats
Weighted walking lunges
Deep Squats
If you do your squats with the correct form and weight, they can be an instrumental part of growing your tush. When it comes to how to get a bigger butt, fitness experts recommend doing squats with a heavy barbell or dumbbell.
This will help you activate your glutes by pushing upwards with your legs into a standing position.
Keep in mind your knees have to be at a ninety-degree angle to avoid hurting yourself and get the most out of this move. There are a few variations of this popular move like:
Barbell Split Squat
Dumbbell Deadlift
Wide Sumo Squat & Dumbbell Sumo Squat
Goblet Squat
We KNOW! You’re scared lifting weights is going to make you look more like a man than a woman. A common misconception many women have, and it’s understandable but incorrect.
Weight lifting has proven to help build muscle (especially your butt muscles), burn fat, and help to keep a slim and toned figure. We recommend starting light and increasing the weight every two weeks to avoid capping out and not seeing results.
Banded good mornings
Elevated Romanian deadlift
Weighted glute bridges: for this move grab a light bar bell or weighted plate. While you hold yourself up with a bench behind your shoulders, and lift up with your hips.
Barbell hip thrust
Build that Booty! 5 Resistance Band Moves
I know you’ve heard of resistance bands, they’re everywhere! Easy to travel with, booty bands don’t take up a lot of space. Even better, they give you that burn that going to the gym would ( when used right).
We know that going to the gym is something that a lot of us are hesitant about right now. But, that doesn’t mean you have to sacrifice the gains. Here’s how to get a bigger butt with safe exercises.
Each of these banded moves will isolate your muscles, targeting the different areas of your glutes.
The banded side steps (our favorite move) will round your booty out. This will firm and grow your gluteus maximus.
The glute bridges help to even out your hips, help you squat better, and overall grow the top part of your booty. Having these bands means you can do these moves anywhere (yes, even if you’re traveling).
I do these moves in sets of 4, 12-15 reps, and I ALWAYS see a difference afterward.
Glute Bridge
Curtsy Lunge
Hip Thrust
Fire Hydrants
Hack your Hormones
The ideal scenario for any woman is to be able to control how their body looks all the time. I know I’d love that, the right amount of fat here, less far there, a bigger booty with the snap of my fingers. There’s a reason we searched for how to get a bigger butt, though.
A girl can dream. BUT WAIT, you can do more than just fantasize about this perfect scenario. YOU CAN control how your body responds on a hormonal level.
You can have the perfect booty!!
Your hormones have a big effect on your mental, physical and emotional health. And the chemical messages your cells send throughout your body can affect your mood, appetite, and weight, among other things. Hormone hacking is a thing.
Here’s how we do it:
Protein, Protein, Protein!
You hear this all the time, and if you’re vegan. We know meat is the last thing you want to think about eating but comes to mind when you hear the word. Let me say it again, PROTEIN people!
Whether you get it from consciously raised farm animals, tofu, or seafood, the bottom line is you need to be eating enough protein with every meal. Studies have shown that eating half your body weight in protein daily.
In combination with a good exercise routine, leads to fat storage in all the right places. It also gives you a leaner physique, and decreases the levels of the “hunger hormone.”
Sweat it out
A major benefit of exercise is its ability to reduce insulin levels. Insulin allows cells to absorb sugar and amino acids from the bloodstream. This then turns them into energy to maintain muscle. But beware, a little insulin goes a long way.
High insulin levels have been linked to inflammation, heart disease, diabetes, and cancer. Workouts like cycling, swimming, rowing, strength, and endurance training have proven to decrease insulin levels.
Cut the sugar & refined carbs
Sugar and refined carbs have been linked to many health problems. Avoiding or minimizing these foods is instrumental to stabilize hormone levels and avoid obesity, diabetes, and other diseases.
Studies show fructose can increase insulin levels and promote insulin resistance. Fructose makes up at least half of most types of sugar (yikes). This includes natural sugars like honey, syrup, high-fructose corn syrup, and refined table sugar (white).
This next statement might break your heart but, refined carbs GOTTA GO!
Things like: white bread, white rice, pasta, cereal, cupcakes, gummies, pretzels, pizza, and our beloved fries promote insulin resistance too! So limiting these foods AS MUCH as possible or cutting them out altogether for a while is your best bet.
By contrast, following a low- or moderate-carb diet based on whole foods reduces insulin levels.
Whole foods include: Brown rice, chickpeas, kidney beans, beef, turkey, lamb, chicken, unsalted nuts, fruits & veggies. These are your best friends to stay lean and get a bigger butt.
Fuel Up!
Eating too much can lead to overweight problems. And eating too little will de-stabilize your hormones! The key here is to find balance.
Doctors recommend the average person eat 1,200 calories a day. One study found that restricting food intake to less than 1,200 calories per day led to increased cortisol levels aka the stress hormone.
The more stress you have, the more crazy cravings, and mood changes. This is a big NO-GO. Although this can vary from person to person, and sometimes you might be in a cutting phase. It all depends on what your goals are, and you should always make sure to eat enough to keep you full, NOT until you feel full.
Remember your body indicates when enough is enough, and just because you have a bunch of food in front of you, DOESN’T mean you have to eat it all.
Healthy Fats
The words healthy and fat combined, just sound contradictory. We know! But it’s simple the more lean healthy fats you include in your diet, as opposed to saturated fats the more this will help you look leaner, and toned.
Including high-quality natural fats in your diet helps reduce insulin resistance and appetite. Medium-chain triglycerides (MCTs) are unique fats that are taken up directly by the liver for immediate use as energy.
MCTs are found in coconut oil, palm oil, and pure MCT oil. Dairy fats and monounsaturated fats like olive oil and nuts also contain it.
Studies have shown that these seem to keep insulin levels stable, based on studies in healthy adults and those with diabetes, prediabetes, fatty liver, and elevated triglycerides. So just because you’re trying to get a bigger booty, DO NOT eat a bunch of bad fats. It WON’T HELP.
Fatty Fish
Fatty fish is the best source of long-chain omega-3 fatty acids and has a HUGE amount of anti-inflammatory properties.
Research done suggests it’s also great for hormone balance, reducing stress, and lowering the cortisol levels in the body aka the stress hormone.
People with a high intake of omega in their diet have shown a significant reduction in insulin and inflammation levels.
High Fiber Diet
Fiber is the unsung hero that keeps your body running the way it should. Not only does fiber help with stable insulin levels, but it also helps with the production of hormones that keep you satisfied longer after eating.
Fiber is attributed to helping you with bloating by staying regular in going to the bathroom, which a lot of people struggle with. Make sure to eat a lot of fiber daily to keep you from overeating.
Get your Snooze on
No matter how many times you hit the gym for a good sweat sesh, how healthy you eat, or how many times you consciously decide to have a protein smoothie, to avoid snacking on something bad.
It all goes down the drain UNLESS you’re getting those 8 hours a night. Your body needs time to heal, and recover not only physically but also mentally.
It’s been proven that not getting enough sleep, wreaks havoc for your hormones, increasing insulin and cortisol.
It also increases the level of leptin in your body (the hormone that indicates hunger and fat burning). Meaning you’ll suddenly crave high-calorie foods, have more appetite and slow down the production of the growth hormone somatotropin.
So make sure you’re getting at least 7-8 hours a night, to ensure your body goes through all five stages of sleep. This will help maintain the best hormonal balance to help you reach your booty and body goals.
And not to mention, a good excuse to tell your man to leave you alone!
Cortisol
Cortisol – the “stress hormone” is much more than just the body’s response to high levels of stress. Most cells in our bodies have cortisol receptors that help with multiple things like:
Blood sugar regulation, Reducing inflammation, Metabolism stability and Memory.
Although cortisol is important for your health, too much of it can cause more than a few severe, and unwanted responses in your body. General signs of too much cortisol in your body include:
- Weight gain, mostly around the midsection and upper back
- Weight gain around your face
- Severe fatigue
- Muscle weakness
- High blood pressure
- Slowed healing
- Irritability
Stress triggers a combination of signals from hormones and nerves. This normally signals to your adrenal glands to release hormones, including adrenaline and cortisol.
This results in increased heart rate and energy as part of the fight-or-flight response. It’s your body’s way of preparing itself for potentially dangerous or harmful situations.
BUT when you’re under constant stress, this response doesn’t always turn off. Being exposed to high levels of cortisol for a long time and other stress hormones destabilizes almost all the processes in the body. Increasing health issues like heart disease, obesity, anxiety, and depression.
With that in mind try to RELAX. There are many ways to take time to check in with yourself in order to keep your stress levels at bay.
The “BOTTOM” Line
There are a lot of key elements in your daily life that will help you find how to get a bigger butt.
Whether you decide to go the cosmetic enhancement route or the natural route. Diet and exercise are the key elements for gaining muscle and getting a bigger butt.
Keep in mind that although these procedures & supplements help, it is unlikely you will see a big difference without making lifestyle changes. We recommend a regular exercise routine, rest, eating clean while including healthy fats and veggies in your diet.
All of these things combined will help you maximize results, to get the booty of your dreams!
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