Eat a low-calorie diet rich with nutritious foods, such as lean meats, vegetables, fruits and whole grains. Don't give in and follow a fad diet, as healthy weight loss is a lifestyle change and not a temporary diet. The Centers for Disease Control and Prevention, or CDC, states that fad diets can limit healthy calorie intake, which may cause you to loose weight but in an unhealthy way. Monitor the amount of calories you consume, and if you have a goal of loosing up to 2 lbs. of fat per week, you'll need to reduce your daily caloric intake by 500 to 1,000 calories, according to the CDC.
Perform at least 150 minutes of moderate cardiovascular exercise per week, or 75 minutes of intense cardiovascular exercise per week in conjunction with a reduced calorie diet to loose body fat and maintain your weight. An example of moderate cardio exercise include brisk walking, casual biking and even yard work, while intense cardio exercise include jogging, jumping rope or swimming. Cardiovascular exercise calls upon stored fat cells to give the body energy for the task at hand, thus emptying fat cells throughout your body; including your fat pad.
Engage in strength training several times per week to build muscle mass and strengthen your body. Strength training is any exercise that isolates a group or several groups of muscles and uses external weight, such as dumbbells, to fatigue the muscles. Not only does strength training build muscle fiber, but also helps promote strong bones as well as increase your mental focus.
Perform lower abdominal exercises, such as leg lifts, at least three times per week to strengthen and develop your lower abdominal muscles. While performing abdominal exercises alone will not rid your fat pad, in combination with a healthy diet, cardio and strength training you can reduce the size of the fat pad and other fat deposits throughout your body.