Trying to Spot Reduce Fat: Is it Useful?

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If you ask anyone, there’s likely something about their bodies they want to change. Whether it’s the stomach, thighs, or love handles, the ability to effortlessly remove fat in certain areas is well desired. Since fat loss isn’t easy, it’s common to see spammy and near predatory ads claiming you can “eat this” or “do this work out” to target fat loss. So, is it possible to spot reduce fat, or are you wasting your time? Let’s find out.

What is Spot Reduction?

It’s common for someone to want to wish away the fat in a specific part of their body. Spot reduction refers to the removal of fat in a certain area without losing weight anywhere else. Also called targeted fat loss.

Methods of spot reduction target certain body parts, and typically offer a “quick fix” to reduce the fat in the area. These methods usually involve exercises, taking supplements, or eating certain foods. Back in the 1950s, people tried to achieve targeted results using a vibrating belt machine.

Spot reduction exercises work the muscles close to the desired fat-loss area. Many believe that muscle will burn the fat closest to it while exercising. For example, doing ab crunches in an attempt to reduce belly fat.

It should be noted, targeted fat reduction is not the same as targeted muscle toning. Getting muscle definition in a certain area is completely possible through exercise and overall weight loss. Strengthening the muscles doesn’t require weight loss at all.

Why People Try to Spot Reduce

These “quick fixes” draw attention by feeding on the insecurities of the audience. One could have been trying to reduce fat in particular areas unsuccessfully. Spot reduction assures them that they can reduce the fat and get the body they want simply with exercises or other gimmicks.

Usually, the person trying to spot reduce fat is unhappy with how that specific part of their body looks. They may be trying to look like someone else or fighting to regain the figure of their younger self. Also, some people have disproportionate fat stores, such as an abundance of fat stored in the thighs or stomach they may wish to change.

Lastly, some people are programmed from a young age to hate specific parts of their bodies. The media and people in their lives may make them feel like losing weight in certain areas makes them more valuable. They may have little fat to lose but become obsessed with reducing the area further.

Is it Possible to Spot Reduce?

So, the million-dollar question. Is spot reduction actually possible? Although there are a few small studies claiming that spot reduction is real, these studies were very limited in the participants. Larger scale research has majorly debunked it. In reality, fat loss doesn’t work this way at all.

So, how does burning fat work? Fat is stored in the body as triglycerides. When the body needs energy, fat gets broken down into free fatty acids and glycerol. The free fatty acids and glycerol go into the bloodstream, where the muscles can access them from any part of the body.

This means that the energy used isn’t specifically from the area being exercised, and you cannot choose where your body burns fat.

Can Spot Reduction Be Harmful?

Trying to spot reduce not only wastes time but also encourages people to leave out certain muscle groups when exercising. This is a lost opportunity, considering muscle definition and growth will create a higher metabolism and stronger body. Fortunately, targeted fat loss workouts do provide a bit of exercise, and the calories burned will help with overall weight loss. However, it would be more productive to train the entire body and aim for full-body fitness.

What’s really pitiful about the promise of spot reduction is the disappointment. You expect results that don’t come and feel defeated. You feel like it’s beyond hope which can lead you to give up entirely. In reality, you’ve simply been given some bad advice.

Another harmful practice is the use of waist trainers to shape the body. While using a waist trainer, damage can be done to the internal organs. Also, the results of waist-cinching are often short-lived.

What Can You Do if You Can’t Spot Reduce? Muscle Definition!

Since spot reduction can’t be done, we need to focus on what we do have control over. We can exercise and eat a healthy diet for total weight reduction, and work to tone the areas and strengthen the muscle underneath. We can focus on the non-scale victories that we have along the way as well.

There are also surgical options. Surgery can be very effective, but costly and have negative effects on the body. Please, if you do decide to get body-altering surgery, fully research the common complications for that procedure. And go to a surgeon where you live. This way you can see them again quickly if something goes wrong in recovery.

The last thing you can do is learn to love your body. Even though it has imperfections, it works hard to keep you healthy and moving. Everyone has flaws, but learning to be confident alongside them is truly beautiful!

In Conclusion

Many people wish to remove fat in specific areas of their bodies. But spot reducing fat has not been proven possible. One can, however, reduce overall body fat by exercising and eating a healthy diet and increase muscle definition for a more toned look.

Not to sound cliché, but if it sounds too good to be true, it probably is. There’s no easy way to reshape your body fat. Next time you see an ad about how to lose fat in your face or belly-slimming weight-loss teas, think twice before clicking the link. You’ll be saving yourself from crushing disappointment.

“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't.” – Steve Maraboli, Life, the Truth, and Being Free Click To Tweet

Are there any unusual or funny methods for spot reduction that you’ve heard of before? I’d love to hear them. Let me know in the comments!

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References:

• https://www.healthline.com/nutrition/targeted-weight-loss
• https://www.livestrong.com/article/360074-waist-cincher-training/
• https://www.insider.com/can-you-target-weight-loss-2019-1
• Featured image credit: Zania Studio/Alvago/Shutterstock.com