Fat pockets often show up on the hips, thighs, stomach and buttocks. However, a healthy diet and regular exercise makes it possible to reduce the fat in these problem areas.
Reduce your daily caloric intake by 500 calories, and replace processed foods with only fresh, home made meals. Cut back on white flour, saturated fats and sugar-filled foods, replacing them with whole grains, healthy omega fats and only natural sugars from fruit.
Exercise at least 30 minutes every day to burn calories and reduce overall body fat. Cardio exercise and strength training should be combined to burn 500 calories each day. Running helps reduce fat pockets in trouble areas such as thighs, hips and buttocks -- while building muscle in trouble areas will increase your metabolism and reduce the size of fat in those areas.
Target fat pockets on the thighs, buttocks and hips by performing frequent leg exercises. A resistance band can be placed around the ankles and then one leg lifted to the side to tone your outer thighs. Squats and lunges are very effective at toning the entire legs, and also your hips and buttocks.
Reduce fat pockets on the stomach and sides by performing regular abdominal exercises. Crunches are excellent at toning the upper abdominals, while laying on your back and moving your legs in a bicycle-like motion works to tone your lower abs. Side crunches, where you aim your legs to the side and perform crunches for each side, help reduce stubborn love handles.
Decrease fat pockets on your arms with daily arm exercises. Bicep curls are an effective way to tone the front of the arms, creating a lean, muscular look. To reduce fat pockets on the backs of the arms, stand with your hands around one dumbbell above your head and slowly bend and straighten your arms.