Dieting and regular exercise can reduce undesired fat pockets.
Whether you're dealing with saddlebags, bat wings, love handles, bra overhang or other fat pockets, eliminating them requires a full-body weight-loss approach. Spot reduction, which is the notion that you can reduce fat from selected areas of your body, is impossible. To burn fat and to keep it off, eat a sensible diet and make cardio and strength training part of your lifestyle. When your body fat reduces, the fat in your problem areas will also reduce.1.
Watch what you eat so you can reduce your caloric intake. To lose 1 pound of fat per week, a deficit of 500 calories a day is needed. MayoClinic.com suggests contributing to this by skipping one or two high-calorie items a day, eating smaller servings, and replacing unhealthy, calorie-laden foods with low-calorie, healthy alternatives. For instance, eat a 4-inch pancake instead of a 6-inch pancake, and skip desserts and sugary soda or replace them with strawberries and water.
Work up a sweat with 150 minutes of cardiovascular exercise per week, as recommended by the Centers for Disease Control and Prevention. Cardio burns calories that add to your caloric deficit. It can include jogging, swimming, bicycling, jumping rope, or exercising on a stair climber or elliptical machine. Do the talk test while you're exercising; if you're able to have a conversation, but not sing your favorite song, you're exercising at the right intensity.3.
Integrate interval training into your cardiovascular exercise routine on one or two days. According to study findings at the University of Guelph, interval training can improve your cardiovascular fitness and help you burn more fat, because your body has to work harder. Incorporate short, vigorous burst into your cardio routine. For instance, ride a bike at a moderate pace for two or three minutes, and then speed up to an intense pace for one to two minutes. Alternate between the intensities throughout your workout.4.
Schedule strength training on at least two, nonconsecutive days of the week. Target your major muscle groups with exercises that target multiple joints and muscles for optimal caloric burn and muscle maintenance. For instance, perform exercises, such as pushups, dead lifts, bench presses, bent-over rows, squats and lunges. Incorporate circuit training periodically to optimize fat and caloric burn. Perform one set of multiple strength-training exercises consecutively with minimal rest in between. Combination exercises, such as doing lunges together with biceps curls, or squats combined with overhead presses, can also optimize your results.5.
Target your problem areas with strength-training exercises as part of your strength-training routine. For instance, if love handles are a problem, perform situps and bicycle crunches; if saddlebags are an issue, do side lunges and squats; if your underarms are flabby, target them with triceps dips and dumbbell kickbacks. These exercises can strengthen your muscles underneath the undesired fat, so that when the fat reduces, you'll have a well-defined physique.
- To learn proper exercise form, consider hiring a personal trainer.
- Start exercising gradually to avoid injuries. Depending on your fitness level you might have to start with walking briskly for 15 minutes, three times a week, and one set of each strength-training exercise. Slowly build from here, and gradually extend your exercise duration and intensity.
- Check with your doctor before starting your weight-loss routine to ensure that the chosen regimen is safe and suitable for your physical condition.