You can quickly lose fate around your thighs and hips. Losing weight can be difficult, even frustrating. Especially when trying to lose weight around pesky trouble spots like the thighs and hips. It can become maddening to perform hours of exercise in those problem spots and not see results.

You can lose fat around trouble spots like your thighs and hips, but first you must understand how fat loss works. Fat is nothing more than a fuel storage mechanism for your body. Like a gas tank, fat stores energy that can be used at a moment's notice. Energy in fat is measured in calories. One pound of fat contains roughly 3,400 calories. That means if you burn an extra 3,400 calories of energy above what your body needs to survive, you will lose one pound of fat.

Fat loss, unfortunately, cannot be pinpointed. You can't choose an area of your body and burn the fat away in that specific location. You must think of fat loss as a global effect. Your body decides from which location it consumes fat; you have no say. The best offense against unwanted fat is to burn more calories than your body requires, a lot more. Your body will take the extra calories from fat and you will see your body trim and tone up. As for those trouble spots like the thighs and hips, you must be patient. If you don't see improvement in those areas right away, just remember that, if you are diligent in your exercise and healthy dieting, your body will get around to burning the fat away around your thighs and hips.

Here are three quick ideas to help you burn more calories every day:

1. Quit eating carbohydrates after 4:00PM. It has been clinically proven that eliminating carbs altogether from your diet can be harmful to your health. It is better to limit carbs rather than eliminating them altogether. An excellent way to limit your carb consumption is to cut yourself off at 4:00. That means no breads, no cakes, no candy, and no soda after 4:00.

2. Drop sugar sodas from your diet. Some studies show that nearly a third of American's daily calories come from sugar sodas. Some doctors even claim that one can of soda a day can significantly increase the risk of metabolic syndrome. Drop sugar soda altogether. If you must have soda, drink diet soda rather than sugar soda.

3. Move more. Every calorie you burn above what your body needs will be taken from fat. If you want to burn away the fat, you must increase your activity every day. Evaluate your current daily activity level. Rate your activity level between 1 and 10. Do you feel you are at a level 1 (sedentary)? Or a level 6 (moderate exercise 3 times a week)? Once you have determined your activity level, notch it up by one level every 2 weeks. If you walk every morning, try a jog. If you jog every morning, try a run. If you run twenty minutes a day, try running for 30 minutes a day. If you run once a week try running twice a week. Within a couple of months you will see big results in your fat loss.

Above all, be patient. It is not unusual to start an exercise and dieting program and not see satisfying results for a few weeks. Don't get discouraged. Remember, if you are moving more and consuming less calories, your body has to lose fat, it has no choice. Be patient. If the fat does not come directly off from your thighs and hips right away, stay the course; your body will get around to it. In the meantime, you may be pleasantly surprised at fat loss and toning in other areas of your body along the way