Whenever I hear this term my eyes roll back into my head. It isn’t on purpose – it’s just my natural response. I thought that the myth of spot reducing had well been dismissed. But when I heard from a fellow fitness friend that he believed it was possible, I realized it’s something that definitely needs to be discussed.
Spot reduction is not possible without surgical intervention.
You can go in and have plastic surgery to suck the fat out of your thighs, arms, back, abdomen. So in that sense, it is very much possible. However it’s quite expensive and definitely has it’s downsides.
You can’t crunch your way to a flat stomach and you can’t squat away the fat on your butt and thighs, despite what all of the pins on Pinterest may tell you. The only way to reduce fat in a specific area is to reduce fat all over your body.You can sculpt the muscle underneath it, but you can’t will fat away from one area. If it worked that way I would have a perfectly flat stomach and no bingo wings that keep waving when my arm stops.
You can wear waist trainers and thermal belts to sweat away the water in a certain area, but even then the moment you get dehydrated at all again your body is going to put water right back. But the only way to get rid of the fat rolls on your back and the spare tire around your waist is to actively lose fat all over your body.
People hold onto this because they love the idea of a quick fix. Doing a hundred crunches a night is a lot easier than actually changing their life. But that’s the truth of the matter. If you want to change your body, you’ll need to change your lifestyle. There are no quick fixes.
But if you’re ready to finally get the fat off, here are my top tips:
- Lift Weights
This will always be my number one recommendation. You need to build muscle and it needs to be a priority. Muscle is very energy hungry, so the more muscle you build the quicker your metabolism becomes. It is the best way to get the fat off, hands down. A consistent lifting schedule will turn your body into a fat burning machine. It will also increase your strength, improve your mood, and give you a hot, sculpted body under the fat.
- Increase your cardio
I hesitate to say this because I feel like so many people overdo their cardio to attempt to make up for bad eating habits. But along with lifting weights, cardio will get your heart pumping and use the energy your body has stored, aka fat. I will leave this disclaimer: you cannot outrun your fork. You can’t ‘make up’ for eating crappy by going on a 3 hour run. It is something that you have to put on your schedule and consistently do. Going on a run once and not sweating again for three weeks will get you nowhere. You have to be, you guessed it, consistent.
- Eat with Purpose
Another disclaimer: eating too little will cause your body to consume it’s muscle and slow your metabolism. Your body needs fuel. Eating only 1200 calories a day will do nothing but destroy you body’s fat burning abilities. You can’t expect your car to run when the gas is gone, so you can’t expect your body to function when it doesn’t have enough food.
That being said, track your food for a week or two. Don’t change the way you eat, just try to take an honest inventory. Then when you see how much you’re eating, you can go from there. You may find you’re eating too little or too much. Use a macro calculator to figure out your calorie and macronutrient needs (I really like this one). You may find you need to eat more to get your metabolism going again. You may find that you need to cut back. But you need to make a conscious effort to find out where you want to go and make a plan on how to get there.
None of these are mind blowing. None of these are quick fixes. But when used together properly, these are the things that will change your mind and body for the better.
There are parts of my body that I can’t stand. I wish there was a way to focus my energy into one are to get rid of it. My sagging mommy tummy would be at the very top of that list. But since I can’t, I’m putting in the work and changing my body completely. It takes effort and consistency, but if you stick to it you’ll be completely amazed at what you can do.
Have you been struggling with the concept of spot reducing? Did any of the information here surprise you? I’d love to hear from you!