We all know that to lose weight, we need to burn more calories than we consume. But what if you want to lose fat in a particular area? Like waistline, thighs, butt, Is that even possible? The answer is NO – this excess stored body fat can be reduced overall but not spot reduction. Spot reduction or loss of fat in a specific area of the body would be ideal but this 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 cells is found in the form of triglycerides that can be used for energy. To give energy to the body triglycerides must be broken down into smaller sections called free fatty acids and glycerol. Which can enter the bloodstream. So while exercising, glycerol and fatty acids are used as energy which can come from anywhere in the body, not specifically from the area that is being exercised.
The Different Types of Fat
There are four types of fat: visceral, subcutaneous, brown, and white.
Visceral fat is the type of fat that surrounds your organs. It’s also the most dangerous type of fat, as it’s been linked to heart disease and other chronic health conditions.
Subcutaneous fat is the type of fat that lies just under the skin. While it’s not as dangerous as visceral fat, it can still lead to health problems if it’s in excess.
Brown fat is a type of “good” fat that helps to burn calories. It’s usually found in babies and young children, but adults can have it too.
White fat is the most common type of fat in adults. It doesn’t have any known health benefits and is the type of fat most people are trying to lose when they diet.
Is there any difference between weight and fat loss?
Well! Both weight loss and fat loss help you drop kilos and fit into your old clothes. However, if we compare from the perspective of health, fat loss is far better than weight loss due to some scientific facts behind it. Weight loss means water and muscle loss which may be detrimental to one’s health. In contrast, fat loss can help decrease the risk associated with chronic diseases, and inflammation, reduce muscle mass loss and help you maintain the loss as well but spot reduction is next to impossible as per the studies.
Ways to Reduce Fat
If you’re looking to lose fat, there are a few things you can do to help. First, try to reduce your overall calorie intake. This can be done by making healthier choices when it comes to food and drinks, and by being more active.
Second, focus on reducing the amount of fat you eat. This means choosing leaner cuts of meat, avoiding high-fat dairy products, and cooking with healthy oils.
Finally, make sure you’re getting enough exercise like cardio, and whole-body workouts. This will help to boost your metabolism and burn more calories. If you combine these three things, you should see results in no time.
Dr. Jain says, “Healthy weight loss happens with a healthy mind and body. However, fat loss is healthy weight loss because as per studies a higher percentage of visceral fats leads to higher chances of comorbidities like obesity, diabetes, and cardiovascular diseases. So be smart, not crazy, to choose Fat loss instead of spot reduction.