Can You "Target" Where You Lose Weight?

 

I participate in many Groups on Facebook related to weight loss and one of the most common questions I see is something like "How do I lose weight off my butt/gut/thighs/etc?" Is it possible to target certain parts of your body for weight loss? Are there diets or exercises or supplements that will help?

The short answer is "no". This is not what people want to hear of course, and that gives rise to screen after screen of scammers promising that it is possible. Its not. Often called "spot reduction", it is heavily promoted because the demand is so strong. But there is not much evidence to support the idea that it works.

To understand why spot reduction may not be effective, it is important to understand how the body burns fat. The fat in your cells is found in the form of triglycerides, which are stored fats that the body can use for energy. Before they can be burned for energy, triglycerides must be broken down into smaller sections called free fatty acids and glycerol, which are able to enter the bloodstream. During exercise, the free fatty acids and glycerol used as fuel can come from anywhere in the body, not specifically from the area that is being exercised.

A large number of studies have shown spot reduction to be ineffective. For example, one study in which 24 people who only completed exercises targeting the abdominals for six weeks found no reduction in belly fat. Another study that followed 40 overweight and obese women for 12 weeks found that resistance training of the abdominals had no effect on belly fat loss compared to dietary intervention alone. A study focusing on the effectiveness of upper body resistance training had similar results. This 12-week study included 104 participants who completed a training program that exercised only their non-dominant arms. 

Scientific evidence shows that spot reduction is not effective and that fat loss tends to be generalized to the entire body, not the body part being exercised.

What does work? Consuming fewer calories than you burn each day will eventually result in weight loss. Couple this with a program of healthy protein and strength exercises and you will see results. As one example, here is what John's Hopkins Medical School suggests for losing belly fat. And remember, you didn't gain the extra weight over a weekend. Don't expect to lose it that way either.

As for all the incredible products and programs that people are willing to sell you, don't expect them to slim down anything except your wallet.