Many people aim to lose fat in specific areas, such as the belly, thighs, or arms. This concept, known as spot reduction, suggests that you can target fat loss in particular body parts through specific exercises. However, scientific research has consistently debunked this myth, showing that fat loss occurs uniformly across the body rather than in isolated regions.
Why Spot Reduction Doesn't Work ?
1. Physiological Reasons:
- Triglycerides Breakdown: Fat stored in cells is in the form of triglycerides. To be used for energy, triglycerides must be broken down into glycerol and free fatty acids. These components enter the bloodstream and are transported to muscles throughout the body for use as fuel. The body does not selectively use fat from the exercised area but rather from fat stores distributed throughout the body [1].
- Genetic Factors: The body’s decision on where to take triglycerides from is influenced by genetics, hormones, and individual physiology. This means that even if you target a specific area with exercises, your body will pull fat from wherever it is genetically predisposed to do so, not necessarily from the exercised area.
- Tennis Player Study: A 1971 study on tennis players showed no significant difference in fat thickness between their dominant and non-dominant arms, indicating that localized exercise did not reduce fat in specific areas [2].
- University of Connecticut Study: In 2007, a study found that participants who performed resistance training with one arm did not experience localized fat loss in that arm. Instead, fat loss was generalized across the body [2].
What Should I Do To Lose Fat Where I Want ?
To lose fat from a specific area, you need to be in a calorie deficit for a sufficient amount of time until your body decides to use fat stores for energy, including the desired area. While this might not be the answer you were hoping for, if targeted fat loss were possible, everyone would do it. The key is maintaining a calorie deficit until it happens, meaning you must consume fewer calories than you burn [3].
Check my other article to know more about how to achieve calorie deficit.
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