Can you target fat loss? The answer according to research

November 05, 2021

Can you target fat loss?

Most people want to change a certain part of their body. Even celebrities who are known for their tight, toned bodies often complain about “problem areas” such as their thighs, butt or arms. It’s no wonder, then, that so many people are interested in targeting specific body parts for fat loss.

Resorting to “spot reduction” to reduce your body area is popular, but unfortunately, it doesn’t work. When our body burns fat, it can come from any part of our body. While doing certain exercises can help you gain muscle in a certain area, it won’t necessarily reduce fat in the same area.

The best way to get slimmer thighs or a smaller stomach is not spot reduction. Instead, the key is to reduce your overall body fat by losing weight with Ideal You. Our program will help you shift your metabolism from fat storage to fat burning…allowing you to lose life-changing amounts of weight quickly and sustainably.

What is Spot Reduction?

Spot reduction is any type of targeted exercise designed to get rid of fat in specific areas of the body. For example, a person can do a lot of triceps exercises to get rid of fat on the back of the arms (also known as “bat wings”) or a lot of core exercises to get a smaller stomach.

The theory behind spot reduction is that by doing certain exercises, you can build muscle and reduce fat in a specific area. This idea appeals to many people, especially those who tend to carry pockets of fat in places like thighs, hips, buttocks, stomach and arms.

We know that certain types of fat, such as visceral fat around the abdomen, are more abundant dangerous. So it makes sense that you can reduce that type of fat. Alternatively, you may simply not like the way part of your body looks and want to slim it down by building muscle and losing fat in that area.

Why doesn’t Spot Reduction work?

Although spot reduction is popular, there is no evidence that it actually works. To understand why, you first need to know how the body burns fat.

Our body stores fat in cells in the form of triglycerides. In order to enter the bloodstream and be used as energy, these triglycerides must be broken down into free fatty acids and glycerol. When our bodies need energy, such as during exercise, these free fatty acids and glycerol can come from anywhere in the body. In other words, if you do an arm workout, your body can break down the fat cells in your legs to give you energy.

Scientific studies have shown that spot reduction simply does not work. In a study involving 40 overweight and obese women who performed core training for 12 weeks; no effect on belly fat loss, especially when compared to dietary changes alone. Similarly, a study of 24 people found that 6 weeks of abdominal training had no effect belly fat.

It’s not just core workouts that don’t work for targeted weight loss. In a 12-week study involving 104 participants, a training program that included upper body resistance training resulted in some fat loss. However, this fat loss was generalized to the entire body, not the arms.

Although there are some small studies that have shown that there may be some fat growth in targeted areas, most scientific research supports the principle that spot reduction ineffective to burn fat in certain areas of the body. Instead, when people exercise, any fat loss they experience tends to occur throughout the body, not just in one specific area.

The important thing is that while you may not be targeting fat loss or shrinking a specific area, you can do exercises to tone the area. For example, if you want to tone your hamstrings, you can do exercises that target your hamstrings and quads, such as squats and lunges. This can help strengthen these muscles, but if you want to see definition, you need to lose weight through a healthy diet.

How can I reduce fat?

Although spot reduction is a myth, there are ways you can lose weight and reduce the size of your “problem areas.” The best way to do this is through a healthy diet. Remember: solitary exercise not effective for weight loss. If you really want to get rid of extra pounds, you need to change the way you eat.

There are many diets that promise you rapid weight loss. Many of these diet plans are fad diets which rely on you drastically cutting calories or changing your diet in a way that simply isn’t sustainable in the long run.

Ideal You are different. With our program, you can eat real food that you buy at the grocery store. Your menu will include lots of lean protein, healthy fats, and fiber-filled fruits and vegetables. As part of our program, you will receive a structured meal plan designed to meet your specific needs. We will never ask you to buy or eat nasty diet shakes or bars or expensive pre-made meals.

You’ll also get all-natural food-based supplements to help shift your metabolism from fat-storing to fat-burning, and weight loss journal so you can track your food. By focusing on all the factors that can affect your ability to lose weight, from sleep to hydration to stress, we’ll empower you to lose life-changing amounts of weight. When you follow our program, you’ll find it’s a sustainable lifestyle that keeps the weight off over time.

Our customers have had many good luck With Ideal You, losing unwanted weight and returning to a healthier lifestyle. We are proud to have helped so many people in Michigan reach their ideal weight. If you’re ready to take charge of your life, we’re here to help.

Say goodbye to dieting and exercise with Ideal You

It’s tempting to buy into theories like spot reduction that say you can lose weight in a certain area with “one simple trick.” The reality is that losing weight is much more complicated than simply lifting some weights or cutting your calories. No matter how much exercise you do to reduce blemishes, you can’t target fat loss.

What you CAN do is lose weight all over your body with Ideal You. We understand how difficult it can be to lose weight. Our goal is to make achieving your ideal weight as simple as possible using a combination of real food, all natural supplements, weight loss coaches and a food journal.

If you are ready to start your weight loss journey, we are here for you. Book your free weight loss consultation with us today! Lansing, Livonia, Grand Rapids, Ann Arbor or Sterling Heights locations by calling us at 888-488-7258. You can also fill our online contact form to schedule a consultation at a location of your choice.



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