Exercise
May 4, 2010
Of all the emails I receive, the most common question asked is, “How can I reduce my (fill in the blank with a given body part).” Whether it’s the belly, thighs, butt or any other problem area, my answer is always the same: Sorry, but you can’t spot reduce!
Simply stated, there is no way to dictate what area of your body you lose fat from. It’s a physiologic impossibility. All the sit-ups in the world won’t give you a flat stomach; no amount of lower body exercises will directly diminish the size of your thighs. In reality, trying to eradicate your problem areas with targeted movements is literally an exercise in futility.
A recent study conducted by Redman et al. (2007) demonstrated the senselessness of trying to spot reduce. Thirty-five overweight subjects were placed into one of three random groups: a control group who ate their normal diet; an energy restricted group who reduced calories by 25%; or an energy restriction plus exercise group who reduced calories by 12.5% and increased energy expenditure through exercise by 12.5%. After six months, results showed that although fat depots were reduced by approximately 30% in men and 25% in women in both the calorie restricted and the calorie restricted plus exercise groups, the distribution of the fat depots were reduced equally throughout the whole body. This study used both dual energy X-ray absorptiometry (DEXA) and multi-slice computed tomograpy (CT) to evaluate fat mass, adding to the validity of results.
In order to appreciate why spot reduction doesn’t work, it is necessary to understand how fat is synthesized. When calories are consumed in abundance, your body converts the excess nutrients into fat-based compounds called triglycerides, which are then stored in cells called adipocytes. Adipocytes are pliable storehouses that either shrink or expand to accommodate fatty deposits. They are present in virtually every part of the body. There is a direct correlation between the size of adipocytes and obesity: the larger your adipocytes, the fatter you appear.
When you exercise, triglycerides are broken back down into fatty acids, which are then transported via the blood to be used in target tissues for energy. Because fatty acids must travel through the circulatory system—a time-consuming event—it is just as efficient for your body to utilize fat from one area as it is another. In other words, the proximity of fat cells to the working muscles is completely irrelevant from an energy standpoint. Since the body can’t preferentially use fat from a particular area, it simply draws from adipocytes in all regions of the body including the face, trunk and extremities.
Bottom line: When you exercise, fat will be burned globally throughout your body. Some areas will be more sensitive to fat loss than others, but over time you will lean out even the most stubborn problem areas provided you stay regimented with your exercise routine and maintain a caloric deficit.
Stay Fit!
Brad
Redman LM, Heilbronn LK, Martin CK, Alfonso A, Smith SR, Ravussin E; Pennington CALERIE Team. Effect of calorie restriction with or without exercise on body composition and fat distribution. J Clin Endocrinol Metab. 2007 Mar;92(3):865-72
Sorry, the comment form is closed at this time.
Entries (RSS)
As A personal trainer and health buff, I can tell you that aside from surgery there is no such thing asd spot reduction
Jane Savoie
Comment by Jane Savoie — April 2, 2011 @ 7:01 pm
“Simply stated, there is no way to dictate what area of your body you lose fat from. It’s a physiologic impossibility. All the sit-ups in the world won’t give you a flat stomach; no amount of lower body exercises will directly diminish the size of your thighs.”
Can you blame people for buying into the myth of spot reduction? TV and magazines bludgeon the public with promises that are quite contrary to the reality you’ve stated in your post. And which of us haven’t been guilty of wishful thinking? Nice post.
Michael M
Zionsville, IN
ACE Certified Personal Trainer
Comment by Jerry — April 4, 2011 @ 2:52 pm
True, spot reduction is a myth, but we would not have 3/4 of the existing weight loss market without it. We will not get rid of it until we also stop making the connection of weigh loss with muscle development, at least for the guys. They both occur in the same body at the same time, but there’s not much scratch to be made today with bold truth telling. The blur between the two subjects often inadvertently sustains the myth. Stubborn fat can be reduced, and replaced with muscle mass over time with a specific set of approaches that are healthy and balanced.
The myth is further sustained when individuals notice the way they uniquely lose weight. Most of us are tempted to lose it quickly to be ready for Spring or a wedding, but crash loses make it more obvious where those loses will occur. For the extremists among the women, many worthwhile curves are permanently devastated, and they will not fill back in with the same amount of grace.
In a word, spot reduction happens all the time, but you can’t control it.
The good, free news that I can’t find a way to sell to you is that enough balanced exercise will ultimately shrink any area you wish. However, the bad news is that the best overall regimen to follow closely imitates the motions and tasks of a very hard working farm hand for many hours each day.
Comment by Elisa Bennard — April 5, 2011 @ 9:06 pm
I don’t blame people for wanting to reduce certain parts of their bodies. I was once that way too. It was later that I learned that the only way to lose all my fat was through consistently doing routines that involved both cardio workouts and some sculpting work. I guess the problem today is that many people are looking for quick miracle fixes and not many are willing to work hard for the type of body that they want.
Comment by Tom McKenna — April 5, 2011 @ 11:27 pm
Great article Brad.
I have a fitness equipment website and this is one of the most frequent questions I am asked. People seem to want to find a quick fix for that one trouble spot on their body and it is pleasing to see that you have confirmed what we have been saying for some time… you cannot spot fix. Like you, we advise that exercise and diet are the key here and you need to do both if you want to see real results. Sometimes though this is not the answer people want to hear!
Keep up the good work, I am enjoying reading your articles.
Gail
Comment by Gail — April 12, 2011 @ 8:52 am
Hi! I just told my sister about this article. She brought this “fat-burner” cream that supposedly targets the abs and thighs. It’s outrageous how many women buy this myth of spot reduction. Thanks for the great read.
Comment by Cherie — April 18, 2011 @ 12:01 am