When fat pockets form on your stomach, hips, thighs or bottom, it's common to want to get rid of them through spot reduction, finds the American Council on Exercise. Although it's not possible to target weight loss toward specific fat pockets, you can get rid of them by losing weight all over. The combination of exercise and a reduced-calorie diet can help you achieve a safe rate of weight loss that allows you to get rid of excess weight, including fat pockets.
Check with your doctor before embarking on a new exercise and weight-loss plan. Relying only on diet to get rid of your fat pockets can result in weight loss that includes the loss of muscle mass. For a more toned and slimmer appearance, use a combination of diet and exercise to reduce body fat.
Cut your calories by 500 daily, recommends the Mayo Clinic, to lose 1 pound weekly and help get rid of fat. Do this by reducing or eliminating the amount of sugar-laden or fatty foods you eat that contribute toward fat pockets and overall weight gain. Skipping sweetened cola, coffee or a doughnut can help you cut about 250 calories, finds Harvard School Public Health.
Consume a diet of healthy foods, especially fiber-rich vegetables, fruits and whole grains that make you feel full and help you avoid overeating, which leads to weight gain.
Opt for water or herbal tea, and drink plenty of it throughout the day. Staying hydrated helps boost your metabolism and makes you feel less hungry so you can lose weight and get rid of fat pockets.
Burn fat in fat pockets faster by engaging in interval training. Perform your favorite form of aerobic exercise for 30 to 60 minutes daily, such as walking, jogging or bike riding. Increase the fat-burning benefits at least three times each week by increasing the intensity of your exercise or going uphill for one minute after each five minutes of normal, moderate intensity.
Increase your body's calorie-burning efficiency and ability to lose fat by building muscle. Perform strength-training exercises at home or the local gym for 30 minutes, two to three times weekly, suggests the University of Rochester Medical Center.
- American Council on Exercise: Why is the Concept of Spot Reduction a Myth?
- Mayo Clinic: Weight Loss
- Harvard School of Public Health: The Best Diet is the One You'll Follow
- Science Daily: Interval Training Burns More Fat
- Georgia State University: Physical Activity
- University of Rochester Medical Center: Lifting Your Way to Weight Loss
Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.