Dr. Ahmed Have you ever stared in the mirror and looked at your belly, maybe pinched it a little bit? Well, you are not alone.
Many people desire a flat stomach or defined abs, and sometimes this desire can turn into temptation.
People look for quick fixes or some exercises that target the belly fat and promise to somehow melt it. However, is there any truth behind targeted fat loss?
Actually, the answer is NO, and it is backed by scientific evidence. Even though the term ‘targeted fat loss’ can sound promising, our bodies just do not work in that manner. So, keep reading to learn why.
Spot Reduce Belly Fat: Why It’s a Myth?
People often think that exercising a certain body part, like doing crunches for belly fat, will burn fat in that exact spot. It feels that way because you feel the muscles working and burning. But in reality, that is not how fat loss works.
Our bodies store extra energy as fat all over the body, and where it is stored depends on aspects like your genes, hormones, age, and sex.
When your body needs energy, it releases fat from various areas, not just from the spot you are working out.
So even if you are doing a lot of ab exercises, your body might burn fat from your arms, legs, or back instead of your belly.
Why Spot Reduction of Belly Fat Doesn’t Work, According to Science
Numerous scientific studies have consistently demonstrated the ineffectiveness of spot reduction. Here are a few key reasons why:
Fat mobilization is systemic:
As mentioned earlier, fat breakdown (lipolysis) and release are hormonal processes that affect the entire body.
Enzymes like hormone-sensitive lipase (HSL) and lipoprotein lipase (LPL) play crucial roles in this process, and their action is not localized to the area where you exercised.
While exercise increases blood flow to the working muscles, this increased circulation actually delivers oxygen and nutrients, and not the initiation of fat removal. The fatty acids being used as fuel come from all over the body.
You lose fat when you burn more calories than you eat. Doing exercises like crunches can help, but they do not burn a lot of calories compared to full-body workouts or cardio.
Also, just because you are working out a certain area, like your abs, does not mean you will lose fat there specifically. Fat loss happens all over your body, not in one targeted spot.
Scientific Studies Show Spot Reduction Doesn’t Work:
Studies have repeatedly shown that doing exercises for a specific body area, like your thighs, arms, or belly, can make the muscles in that area stronger and more toned, but it does not lead to fat loss just in that spot [ref].
So, generally, science believes that spot-reduction is a myth as there is more evidence against it than in support of it.
However, one study from 2023 has shown that aerobic endurance training of the abdominal region did lead to weight loss in obese adult males [ref]. We definitely need more evidence to show that spot reduction exists.
Why Reducing Overall Body Fat Is Crucial for Losing Belly Fat:
While you can not specifically target belly fat for reduction, the good news is that overall fat loss will inevitably lead to a reduction in belly fat, both the subcutaneous fat you can pinch and the more dangerous visceral fat that is deep in the abdominal cavity, surrounding your organs.
Visceral fat is a major health concern. Unlike subcutaneous fat, which is primarily stored just beneath the skin,
VF is metabolically active and secretes hormones and inflammatory substances that can contribute to a range of health problems.
It can cause higher levels of LDL cholesterol and TGs, as well as increased blood pressure.
High risk of type 2 diabetes: It can interfere with insulin sensitivity, making it harder for your body to regulate blood sugar. Visceral fat can contribute to the accumulation of fat in the liver.
The good news is that visceral fat is often more responsive to overall weight loss than subcutaneous fat.
When you create a consistent calorie deficit through a combo of a healthy diet and regular exercise, your body will start to tap into its fat stores for energy, and this includes visceral fat.
The Winning Strategy: Focus on Overall Fat Loss
So, if spot reduction is a myth, what does work for reducing belly fat and improving overall body composition?
- Prioritize a healthy diet:
Losing fat starts with what you eat. Stick to natural foods like fruits, veggies, lean meats, and whole grains.
Try to avoid processed snacks, sugary drinks, and too much unhealthy fat. The key is to eat mindfully and stay in a steady calorie deficit.
- Engage in regular cardiovascular exercise:
Doing things like running, swimming, biking, or walking briskly is great for burning calories and keeping your heart healthy.
Try to get about 150 minutes of moderate or 75 minutes of intense exercise each week.
- Incorporate strength training:
Exercises like running, swimming, biking, and brisk walking are great ways to burn calories and strengthen your cardiovascular system. Try to get at least 150 minutes of moderate or 75 minutes of intense cardio each week.
- Manage stress:
Long-term stress can raise your cortisol levels, which may cause more fat to collect around your belly. To help manage stress, try doing yoga, meditating, or spending time outdoors.
- Get enough sleep:
Proper sleep is crucial for hormone regulation, including those that affect appetite and metabolism. Aim for 7 to 9 hrs of quality sleep per night.
- Be Patient and Consistent:
Sustainable fat loss takes time and effort. Don’t get discouraged by slow progress. Focus on making consistent healthy choices, and the results will eventually follow.
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