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I hear it all the time. “How can I lose weight from my stomach?” “How can I reduce my love handles?” “I want to lose weight in my thighs.” “I’m okay with my body except for my [fill in the blank]. How do I lose that?”

Spot Reduction is a Myth

Kristen is a Certified Cize, Insanity and PiYo Instructor and offers fitness classes on Abaco.
Kristen is a Certified Cize, Insanity and PiYo Instructor and offers fitness classes on Abaco.

I hear it all the time. “How can I lose weight from my stomach?” “How can I reduce my love handles?” “I want to lose weight in my thighs.” “I’m okay with my body except for my [fill in the blank]. How do I lose that?”

You will even find people doing a million sit-ups in order to lose weight from their stomach. Or some will take part in squat challenges to lose weight in their thighs. You name it.

The idea of losing weight from a certain spot only is called “Spot Reduction,” and while it would be incredible to choose where you lose weight from, it is not possible. Spot Reduction is a myth.

Sorry to tell you, there is no magic way to lose weight from one body part only. You will set yourself up for a huge disappointment if you go into any diet or workout program thinking that you can pick and choose which body parts you lose weight from. So before entering any weight loss program, make sure that you understand this fact completely. Yes, you can do workouts to tone certain areas, but exercising a certain body part does not mean you will lose fat from there.

There are many things you can do for fat loss, but remember that fat loss will be all over your body. However, that does include the area you specifically want to lose weight in, so in the end, you will lose from that area as well as all over your body.

As with any fat loss program, a healthy diet is key. There is no magic pill or shake. It’s not drastically reducing your calories or completely cutting out a specific food group. It takes dedication to a healthy, balanced diet. Eating small portions of healthy foods from every food group. (For more information on this subject feel free to contact me.)

Exercise is also important. Not only should we concentrate on calories in, we need to focus on calories burned as well. Calories are burned during any form of exercise. I always tell people who want to begin exercising to find a form of exercise that you enjoy and do that. Start with 3 times a week and gradually increase to 5-6 days a week (always give yourself at least one rest day to allow your body to recover.)

While you may want to start with something simple like walking, you eventually want to get into some strength training workouts as well. You can do that with weights, resistance bands, or just your own body weight. However you choose to go about it, building muscle is important. Not only is muscle important when it comes to toning your body, muscle also helps with burning more calories. The more muscle you have, the more calories your body will burn throughout the day. (For more information on exercising feel free to contact me.)

While Spot Reduction is not possible, it is possible to lose fat, gain muscle, and tone up your entire body, including the area that you specifically want to work on.

What Do You Think?

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About Kristen Pearce

Kristen Pearce
I am passionate about health and fitness. I am a certified Insanity, PiYo and Cize Instructor, and I offer classes throughout the week in Abaco. I host Nutrition Challenges a few times a year that are open to all.

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