Many people’s desire is to eliminate fat from areas such as the belly, buttocks and legs, but is it possible to do this in isolation?
Who hasn’t wanted to lose fat right in the area that bothers them the most? Whether it’s the belly, thighs or arms, the promise of localized fat burning is widely advertised, especially in advertisements for “miracle” products and exercises.
However, this idea is nothing more than a myth…
Why can’t you burn “localized fat”?
Our bodies cannot direct fat burning to specific areas. Instead, when we exercise or reduce calorie intake, the body accesses its fat reserves across the board, mobilizing stored fat in different regions.
In other words, while exercises focused on specific areas, such as sit-ups and squats, are great for strengthening muscles, they don’t necessarily result in fat reduction in that region.
Why is fat burned across the board?
Body fat is stored in cells called adipocytes, both subcutaneously (just under the skin) and viscerally (around organs).
When the body needs energy, it converts triglycerides (a type of fat) into fatty acids and glycerol, which are transported through the bloodstream to be used as fuel by muscles. This process occurs indiscriminately, without prioritizing a specific area.
Studies confirm that localized reduction does not work. A recent study, which pooled data from 13 studies with more than 1,100 participants, concluded that training muscle in a specific area does not reduce fat in that region.
An example of this is a 12-week study that compared people who did abdominal exercises with a group who only changed their diet. Both had similar fat loss, but without significant differences in the abdominal region.
Why do we store and lose fat differently?
Genetic, hormonal factors, and even age influence how and where we store fat. This means, more or less, for example, that if your mother tends to accumulate fat on her hips or belly, it is likely that you have this tendency too.
Additionally, women generally have more subcutaneous fat due to the biological need for reserve for pregnancy and breastfeeding, while men tend to accumulate more visceral fat.
As the years pass, these differences become even more evident. During menopause, for example, many women notice an increase in abdominal fat due to hormonal and metabolic changes.
What about supplements and “miracle” pills?
Even pills and supplements that promise to burn localized fat lack scientific evidence. Studies conducted by the University of Sydney analyzed more than 120 placebo-controlled studies and concluded that dietary and herbal supplements do not produce significant reductions in body weight. Therefore, relying solely on these products can lead to unrealistic expectations and even health risks.
How to achieve your goals effectively?
While we can’t choose where to shed fat, exercise helps burn total fat and preserve muscle mass. This, in turn, increases the metabolic rate, meaning the body begins to expend more energy even at rest.
For noticeable body changes, combine a healthy diet, adequate sleep, and exercises that promote muscle strengthening and calorie burning, such as resistance and cardiovascular training.
Remember: sustainable fat loss happens in phases. Small changes in your lifestyle, combined with time and consistency, are true allies in transforming your body and maintaining health.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
