Scientific research doesn’t support the idea of losing fat from a particular place. This is also known as spot reduction. It is a lie.

Working out a particular muscle area doesn’t dissolve the fat from that region by priority. Rather, a person’s distribution of fat is determined by the mysterious workings of their body. To reduce fat in a specific spot, overall fat has to be reduced.

This doesn’t render targeted exercises useless; what you can do is build and tone a particular muscle group. It means the muscle grows in that place but the fat doesn’t necessarily disappear from it.

Summary

Muscle is an obedient dog. Muscles respond to directed exercise; bulk and tone happen in the places where you exert yourself.

Fat is a lawless cowboy. It cannot be tamed. In contrast to muscle, fat is wild and runs free; it has a secret agenda and reduces according to an overall body distribution plan.

Recommendations

Your problem then becomes that of losing fat overall.

The solution? It’s the usual: diet and exercise.

Eat less. Use portion control. Be less of a hog. Consume protein, fat and carbohydrates in a healthy ratio. Protein:fat:carbohydrates at 20:20:60 is a simple, approximate guide.

Exercise more. Make sweat. Jump around. Burn energy. Go to a gym.

References

1. Healthline. (2018). Is It Possible to Target Fat Loss to Specific Body Parts?. [online] Available at: https://www.healthline.com/nutrition/targeted-weight-loss [Accessed 12 Jan. 2018].
2. Yale Scientific Magazine. (2011). Targeted Fat Loss: Myth or Reality?. [online] Available at: http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/ [Accessed 12 Jan. 2018].
3. Nutrient Reference Values for Australia and New Zealand. (2017). Recommendations to Reduce Chronic Disease Risk. [online] Available at: https://www.nrv.gov.au/chronic-disease/summary [Accessed 12 Jan. 2018].