How to Get Rid of Hard Fat

Getting in shape can be a long, hard process. Then you get to those last five or 10 pounds of baby fat, and it seems impossible to work it off and drop down to your goal weight. Trimming off fat from "problem areas" like the stomach, thighs and butt requires a number of factors all working in unison to shape your body the way you want. Although difficult, getting rid of hard fat is possible.

Things You'll Need

  • Written exercise routine
  • Exercise equipment
  • Healthy foods
  • Water
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Instructions

    • 1

      Reduce your body fat even further than you already have. This is a separate process from building muscle. "Spot reduction," or trimming fat from just one part of your body, doesn't work. Fat is lost from all over your body, especially with regular aerobic exercise and consumption of several liters of water per day.

    • 2

      Build and tone muscle in your problem areas. For example, if you want to get a flat stomach, focus on crunches and reverse crunches, sit-ups and hip lifts. If you want to lose fat from your thighs and butt, do lunges, dead lifts and squats. Combine these exercises with a solid program of aerobic exercise, which is the best way to tighten up your stomach since it will reveal the muscle underneath.

    • 3

      Maintain a healthy diet. You can work out all you want, but if you're eating candy bars and french fries, you won't see the results you want. This goes double with hard-to-lose fat, which comes off only with a stricter dieting regimen. Stick to foods that are high in protein and fiber, and lower in fat and sugar.

    • 4

      Get adequate rest. Don't work the same muscle groups every day, since your muscles grow while they're at rest. Get seven to nine hours of sleep at night. Alternate workout days to give your body a chance to rebuild.