Focus on thighs and butt

Through a combination of losing weight in general and exercising specific muscle groups you can tone all round, and sculpt certain areas to make them firmer and more defined.  Building muscle in the area helps you to lose weight on your thighs and butt in two ways: by improving your body's ability to exercise and burn fat, and by sculpting the muscles into a good shape that is revealed more as you lose weight.
Here are 10 tips that may help you lose weight on your thighs and butt.
1. Drink water
Drinking water is the cornerstone of any good diet, and is essential if you want to lose weight on your thighs and butt, and anywhere else. It will improve your metabolism, give you more energy, keep you more alert and improve your skin tone and complexion.
2. Watch your carbohydrates
You do need some carbohydrates to give you immediate energy, but a reduced carbohydrate diet is a great way to lose weight on your thighs and butt, especially if this is where your body normally stores its fat.  Remember though that if you reduce your carbohydrate intake too much your body will start to think it is starving and will start to reduce its use of fat as fuel, and will start to burn muscle instead.  Carbohydrates should be just under a third of all you consume.
3. Make them good carbohydrates!
Eat brown bread (not more than one slice per meal), wholegrain cereals and muesli. Look for items which say 'Low GI' or 'Low Glycaemic Index' - these grains release their energy more slowly over time. This prevents the 'mid morning slump', causes you to retain less of the carbohydrate as fat and can even lower your risk of diabetes.
4. High protein, low fat
Remove fat from bacon, steak, chicken, etc. Always remove chicken skin, and avoid fried foods. Make sure you get a bit of protein with every meal.
5. Eat vegetable proteins
These are often low-fat and come in many forms.  Beans and lentils are a good place to start, as they're easily available and easy to cook.
6. If you have to eat fat, make it good fat
Use pure olive oil on your salad with red balsamic vinegar instead of creamy dressing. You're looking for poly-unsaturated fats, or 'Omega-3 oils'. These oils are broken down and used by the body for many things, including protein synthesis - an essential part of the muscle building process. Avocados and oily fish like tuna and salmon are very rich in these, but eat sparingly!
7. Get your heart beating faster
Start some cardio exercises, no matter how unfit you are. Make sure you're healthy enough to start exercising, and then start walking briskly or jogging. Buying a bicycle is also a great way to lose weight on your thighs and butt, because you'll be working a lot of those muscles and it’s very easy to start riding.
8. Pick up the pace
Once you have a basic level of cardio fitness going, consider joining an aerobics class or taking up a martial art. These will incorporate fitness and muscle building, and are generally good full-body workouts. You should focus on building core strength at this point - speak to anyone at a gym to give you a few good exercises for this.
9. Pump some iron
There's never a bad time to start some weightlifting. Whether you're a man or a woman, you can reap great benefits by getting your muscles toned up.
10. Get serious
If you want to lose fat on your thighs and butt, you're going to have to be in good shape in general. The only way to do this is to make exercise a part of your life.  Get a trainer at the gym to help put together a training programme for you.

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