IF YOU'RE LOOKING to lose weight, you might be targeting a specific part of your body. Maybe you're struggling with getting rid of a beer belly, some love handles, or unwanted fat in your chest.
And you're doing all the right things—being mindful of what you're eating, staying consistent in the gym, drinking enough water, and getting a good night's sleep—yet you're still not seeing the results you're looking for. You might have lost weight, but not in the spot you were hoping.
Raising the question: How does fat burn off? Is there a specific place where fat comes off the body first? Is targeted weight loss even a real thing?
We talked to the experts and dove into the research. There are answers.
Where do you lose weight first?
The answer is different for everybody.
"Different people lose body fat from different places at different times. Some people may lose from their abdomen, while others may lose from their thighs," says Fatima Cody Stanford, M.D., M.P.H., an obesity medicine physician at Harvard Medical School and a Men's Health advisor. "It is difficult to predict where a person will lose fat from first."
Fat loss all comes down to genetics, studies show, and also gender.
Men commonly lose weight through their trunk and glutes first, says Jeffrey Crespin, M.D., M.B.A., a gastroenterologist and obesity medicine specialist. In fact, a study published in The Physician and Sports Medicine found that men are more likely to lose weight around their trunk area first than women. (The study is small, though, so more research needs to be done to confirm its findings.)
Can you train to lose fat in a specific spot?
Unfortunately, there's no such thing as "spot training" or "spot reduction." It's a myth that you can train one specific spot on your body enough to lose fat in that area. For example, you may try to do a ton of crunches and sit-ups in an attempt to lose fat from your abdomen.
Training specific areas of the body, like doing bicep curls for your arms or crunches for your abs, will help you build muscle in those spots, but these exercises won't help you lose weight in those areas.
“All the crunches in the world won't spot-reduce your waistline,” says MH Fitness Director Ebenezer Samuel, C.S.C.S. "Instead, those exercises are helping you gain more muscle, creating a more toned appearance overall."
The best way to achieve the physique you want is to maintain a healthy diet, stay consistent in your exercise plan, and talk to your doctor or dietitian to help you tailor a routine more towards your specific goals.
How do I start losing weight?
Weight loss is (mostly) about one thing: calories in verses calories out, meaning you're burning more calories than you are taking in. That starts with incorporating a healthy exercise and nutrition regime.
According to the US Department of Health, adults should aim for 150 to 300 minutes of exercise per week. It's important to incorporate both strength training and cardio exercise. Strength training builds and preserves muscle mass, which supports our joints and longevity. Not sure where to start? Try out our 12-week program tailored to beginners.
Cardio exercises are vital for your heart health, and help you burn calories by increasing your heart rate. Plus, there's so many options that it's easy to find something you enjoy. Activities like running, rowing, biking, walking, skiing, or hiking all elevate boost your heart health and calorie burn.
Nutrition plays a vital role in fat loss as well. Maintaining hydration, eating in a calorie deficit, and consuming a protein-rich diet are key practices that can aid in weight loss. Of course, consult with a healthcare professional such as a doctor or dietitian to tailor your approach to your body's specific needs.
