As Gwyneth pointed out, lifting weights will help to tone and build muscle, resulting in greater fat loss.

Spot reducing just doesn't work - doing all the leg exercises in the world won't make you lose fat faster in that area if that is not where you were destined to lose it next. We all have our 'trouble spots' where the fat vacates last - for women it tends to be the butt/thighs and hips, for men, the mid section.

As for high fat not resulting in lower body fat, there are many of us here who certainly prove that theory wrong I've lost over 25% BF eating fat and protein and restricting my carbs. By not eating carbs we are forcing our bodies to use our stored body fat for fuel - the end result is less body fat, no? Yes!

Nat