You probably see many posts or videos on social media claiming a reduction in belly fat in 7 days, or drink this to reduce belly fat overnight. First, spot reduction is known as losing fat from a particular body part. The question here is, is it possible to make a spot reduction?
First, we must understand that our body is a single interconnected unit; it does not work in isolation. When our body starts losing fat, it does so from the entire body, not just a single body part, as most of the so-called “fitness gurus” claim. As you know, our body needs energy to perform functions such as digestion, walking, running, and other essential functions such as eye movement, breathing, etc. So, when we go on a caloric restriction diet or start working out, our body converts fat (fatty tissues) and glycogen stores (the storage form of carbohydrates in the body) into energy and uses it. When our body converts energy from adipose tissues, it not only uses fatty tissues around your belly area for energy but also from your whole body, including the belly. In simple terms, biologically, it is impossible to make spot reduction. And please remember that there is no diet or exercise to reduce fat, only from the belly, hips, and arms.
A study named ‘regional fat changes induced by localized muscle endurance resistance training’ conducted on young males and females found that training a single body part did not result in fat loss covering that body part. In this study, participants performed a lot of leg presses on one legal and did nothing on another leg 3 times per week for 12 weeks. This study measured the change in fat mass in the leg doing all the leg presses and also measured overall fat mass changes in the whole body. After 12 weeks, the entire body had a fat loss reduction of 1.5 pounds, but no fat mass changes were found in the trained leg. In other words, even 12 weeks of training on one leg did not result in fat loss in that particular leg.
Belly fat is more common in men than women because, genetically, men are more likely to store fat around their belly area when their weight increases than their counterparts. Women are more likely to store fat around their hips, arms, and legs. That’s why you see more men with belly fat than women. These areas are called problem areas, and it takes more time to lose fat from this part because the fat stored here becomes rigid over time. To lose fat from your whole body, you must focus on calorie restriction and resistance training. Please do not waste money on fat-loss supplements such as apple cider vinegar. Why? I will cover these supplements in my upcoming posts.
When it comes to best exercises to lose belly fat t, you often hear people saying to do situps, crunches, or leg raises if you want to lose belly fat. Sorry, but it is entirely BULLSHIT. Abdominal workouts alone do not help you lose belly fat. Whoever is saying this is completely lying. I am not saying that you should not do these exercises; they have their own place. But these exercises have nothing to do with belly fat. Many studies have proved that even if you perform these exercises for 6-8 weeks with no reduction in total calorie intake, you will not get a flat belly. I advise doing these exercises once a week if you are a non-athlete for not more than 15-20 minutes but not intending to lose belly fat. These exercises help strengthen your core muscles, but there are some controversies regarding situps and crunches that I will cover in the future.
Conclusion- If you want to lose fat in your overall body, my advice is to work hard, increase your overall activity, create a calorie restriction, and, most importantly, be patient. There are no foods that burn belly fat.
Jobanpreet Singh
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