What is it?
Spot reduction is the attempt at losing fat in a certain part of your body by working that region. A classic example of this is doing crunches and hoping for fat loss in that area, followed by sexy abs.
I’ve had a lot of people ask me how they can get rid of the fat on this or that part of their body.
Unfortunately, that’s just not how the body works. We can’t choose where we lose fat; no matter how much attention you give to those crunches or what those late night infomercials tell you.
There are two types of fat storage in our body made of fat cells whose sole purpose is to store energy as fat.
Visceral fat is the fat which surrounds your organs as a form of protection, and
Subcutaneous fat which is the fat beneath the skin, and accounts for 80% of all body fat
Fat distribution varies between gender; with men storing more fat around their mid section (apple shaped) and women in their gluteal region (pear shaped). Generally speaking, the first place the fat is stored is the last place it is lost. So for men and women the last place they will lose fat is most likely to be the mid section and gluteal region respectively.
To burn fat, eat at a caloric deficit, consume a well balanced diet with high protein foods and good fats to optimize the thermic effect of food (energy you burn to digest, absorb and distribute nutrients in your body) and lift weights to increase muscle mass; as muscle metabolises at a higher rate than fat.
So there you have it. Spot reduction doesn’t work and there is little that can be done to influence the distribution of subcutaneous fat. Decreasing fat stores throughout your entire body through hard work and commitment to your fitness and diet regime is the only way to go.
Hard work and commitment.