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Moderately Easy Things You'll Need Introduction Shapely muscles are hidden under your excess body fat. Stockbyte/Stockbyte/Getty Images Whether you have saddlebags, love handles, bra bulge, a double chin, or bat wings, reducing excess fat requires a full-body approach. Spot reducing fat by super exercising your problem area doesn't work. (See References 1, p. 15) You'll only strengthen the muscle under the fat, but won't reduce the fat above the muscle. To accomplish this, integrate a healthy diet, cardio and strength training. This combo can accrue the caloric deficit that's needed to reduce your weight. When your body fat reduces, your muscle tone will show, and you'll have a well-defined physique. Step 1 Change your diet and eating habits to reduce your caloric intake. Understand that it takes a deficit of 500 calories a day to lose 1 pound in a week. Part of this can come from dietary changes. For instance, eat fruit to satisfy a sweet tooth; instead of eating high-calorie desserts every day, eat only one dessert a week; reduce your portions by 10 to 15 percent; and limit sugar, salt, alcohol, and saturated and trans fats. (See References 2 and 3) Step 2 Eat foods from all the food groups to make sure your body gets the nutrients it needs to function while you're losing weight. Include a variety of fruits and vegetables in your diet; get whole grains from foods like brown rice and whole-wheat bread; consume reduced-fat dairy products, such as low-fat milk; eat healthy protein from fish, poultry, nuts, and beans. (See References 4) Step 3 Perform 150 to 300 minutes of moderate cardio each week to burn calories. (See References 5) Consider playing tennis, going jogging, swinging walking poles back and forth during a bri... ...muscle&hl=en&sa=X&ei=W1zZUunhFsT8oAS1hoLYAw&ved=0CFwQ6AEwBA#v=onepage&q=spot%20reduce%20fat%20above%20muscle&f=false] American Council on Exercise: Trimming Off the Fat [https://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2672] Centers for Disease Control and Prevention: Healthy Eating for a Healthy Weight [http://www.cdc.gov/healthyweight/healthy_eating/] Harvard School of Public Health: Healthy Eating Plate and Healthy Eating Pyramid [http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/] Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need? [http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html] American Council on Exercise: High-Intensity Interval Training [http://www.acefitness.org/fitness-fact-article/3317/high-intensity-interval-training/] User Bio