Targeted and successful weight loss -
An example of spot reduction is exercising the triceps in order to get rid of excess fat on the back of the arms. This theory of targeting specific body parts is popular, leading many people to focus only on troublesome areas, rather than exercising their entire body.
Burning fat using this method can be particularly appealing to those who have had a hard time losing weight in the past or failed to get the results that they wanted using other methods.
There are countless reasons why people want to lose weight , including improving health and reducing the risk of chronic diseases like heart disease and diabetes 1 , 2.
Some people tend to carry excess weight proportionately, while others hold onto weight in specific areas like the butt, thighs or belly. Gender, age, genetics and lifestyle all play a role in weight gain and the accumulation of stubborn areas of body fat.
For instance, women have a higher percentage of body fat than men do and tend to store excess fat in the thighs and butt, especially during their childbearing years. However, during perimenopause and menopause, hormonal changes can cause weight to shift to the belly region 3.
On the other hand, men are more likely to put on pounds in their midsections throughout their entire lives 4. Weight gain can be very frustrating and cause many people to look for easier alternatives than going on a diet or increasing their activity levels.
This method appeals to the belief that working the muscles in problem areas is the best way to burn the fat in that specific spot. Although targeting fat loss in specific areas of the body would be ideal, the theory of spot reduction has not been proven effective by scientific studies.
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. Aside from not correlating with how the body burns fat, a number of studies have shown spot reduction to be ineffective.
For example, one study in 24 people who only completed exercises targeting the abdominals for six weeks found no reduction in belly fat 5.
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 6.
A study focusing on the effectiveness of upper body resistance training had similar results. This week study included participants who completed a training program that exercised only their non-dominant arms. Researchers found that although some fat loss did occur, it was generalized to the entire body, not the arm being exercised 7.
Several other studies have resulted in similar findings, concluding that spot reduction is not effective for burning fat in specific areas of the body 8 , 9 , One study in 10 people found fat loss was higher in areas close to contracting muscles Another recent study including 16 women found that localized resistance training followed by 30 minutes of cycling resulted in increased fat loss in specific areas of the body Although findings from these studies warrant additional research, both had potential reasons for conflicting results, including measurement techniques and a small number of participants.
Despite these outlier studies, most scientific evidence shows that it is not possible to lose fat in one specific area by exercising that body part alone. Although spot fat reduction is most likely to be ineffective at burning fat in specific body parts, targeting troublesome areas by toning the underlying muscle can have beneficial results.
Although spot reduction may not be the best use of your time, many evidenced-based methods can help you lose fat and tone your entire body. For example, high-intensity workouts and exercises that engage the entire body have been shown to be most effective at shedding pounds High-intensity training, whole-body movements and cardiovascular exercise are very effective for losing weight and toning up.
For example, low-impact exercises like swimming and walking have been shown to be extremely effective for weight loss and are easy to do 18 , 19 , While increasing overall activity and adding new exercises to your daily routine is important for weight loss and your overall health, following a healthy meal plan is key when trying to shed body fat.
Studies have shown that exercise alone is not effective for weight loss unless a conscious effort is made to control calorie intake and make healthy food choices 21 , To lose weight and keep it off , combine the following diet tips with an exercise routine:.
Following a healthy meal plan that includes lots of fiber, healthy fats and protein in controlled portions is a great way to slim down. Eating healthy, minimally processed foods is the best way to do this.
Maintenance can set the stage for more weight loss later if needed. Some people may find weight loss medication helpful, especially if they have a lot of weight to lose or are struggling even after adopting healthy habits.
Doctors may prescribe medication to help people with obesity, for example. But other people might not need it or may be at higher risk for side effects.
You may want to try a nutrition app that helps you plan meals or track your eating. The USDA also has a free nutrition calculator called MyPlate.
It offers personalized recommendations for how much to eat based on your age, sex, height, weight, and activity level. The National Institute of Diabetes and Digestive and Kidney Diseases has a body weight planner that helps you create eating and exercise plans to help you reach your goal weight.
One of the best ways to achieve progress in weight loss is by setting goals. The most effective goals are specific, meaningful, action-based, realistic, and timely. The best way to lose weight and keep it off long term is to lose no more than 1—2 pounds each week.
You can use various tools like apps, journals, photos, and support from others to move toward your goals and track your progress. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. When can you expect to see results after embarking on a weight loss journey?
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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. How Do You Set Weight Loss Goals? Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Jennifer M.
Edwards on December 14, Starting goals Monthly weight loss 3-month goals Weight loss medications Tracking weight loss Takeaway Setting realistic goals and tracking your progress are effective ways to reach a healthier weight.
Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.
If you consistently achieve a particular goal, add a new goal to help you continue your pathway to success. Reward yourself for your successes! Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath.
Rewards help keep you motivated on the path to better health. Treatment for overweight and obesity Common treatments for overweight and obesity include losing weight through healthy eating, being more physically active, and making other changes to your usual habits.
Choosing a safe and successful weight-loss program Tips on how to choose a program that may help you lose weight safely and keep it off over time. Prescription medications to treat overweight and obesity If lifestyle changes do not help you lose weight or maintain your weight loss, your health care professional may prescribe medications as part of your weight-control program.
Bariatric surgery Weight-loss surgery, also known as bariatric surgery, is an operation that makes changes to the digestive system. Body Image Creating a positive body image through healthy eating habits. Strategies for Success Find resources to help you lose or gain weight safely and effectively.
Weight Management for Youth Address weight issues in children and teens with healthy guidelines, links to interactive and skill-building tools, and more. What you should know about popular diets Learn how to evaluate claims made by weight loss products and diets.
Find information to choose weight loss strategies that are healthy, effective, and safe for you. Skip directly to site content Skip directly to search.
Español Other Languages. Losing Weight. Español Spanish. Minus Related Pages. Getting Started Losing weight takes a well-thought-out plan. Step 1: Make a commitment Whether you have a family history of heart disease, want to see your kids get married, or want to feel better in your clothes, write down why you want to lose weight.
Step 2: Take stock of where you are Write down everything you eat and drink for a few days in a food and beverage diary.
On This Page. Step 1: Make a commitment Step 2: Take stock of where you are Step 3: Set realistic goals Step 4: Identify resources for information and support Step 5: Continually monitor your progress.
Step 3: Set realistic goals. Focus on two or three goals at a time.
Despite Earth-Friendly Energy Solutions made by some popular workout techniques, fitness ssuccessful and Glycemic load and food cravings, spot reduction — the idea that you can target weight successfkl in a specific area xnd your seight, such as sucfessful belly or thighs, weigght certain succesaful or exercises — isn't a Targetdd Clean power technologies. Here, Carvajal and other Macronutrient Optimization Tips explain how Targeted and successful weight loss loss actually works and successfl best course of action if you really want to trim your waistline or slim your thighs. To understand the process of losing weightweight loss specialist and board-certified cardiologist Luiza Petre, MDsuggests thinking of your body as a furnace that needs fuel energy to burn perform its functions. When we ingest excess energy, our bodies store it as fat, and we gain weight. When we burn more than we ingest, though, our bodies draw from that fat store, and we lose weight. Basically, successful weight loss comes down to eating fewer calories and exercising to burn more energy. That's because a pound of fat is equal to about 3, calories, according to the Mayo Clinic. Mayo Clinic offers Carb counting when dining out in Arizona, Florida and Minnesota and at Zuccessful Clinic Health System locations. Qnd of fad diets, Targeted and successful weight loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits. How do you make those permanent changes?
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