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Can You Spot Reduce Fat?

By Genevieve Cunningham

Weight loss seems like a dream to many people. We want to lose weight. We try to lose weight. But finding success is often elusive. No matter what we do, it feels like the weight won't drop. And if we have a very specific goal in mind -- something like losing weight around the middle -- success can seem even further away. Why? Because losing weight in a specific spot is more dream than reality. So are we setting ourselves up for failure with these specific goals? If you're interested in spot reduction on your body, take a look at whether that's possible, plus some tips to help you finally find success. 

You Can't Lose Weight in One Spot

If you're trying to lose weight in one spot -- the stomach or the legs or the arms -- you're probably not going to see quick results. The harsh truth is that spot reduction really isn't possible. We don't only gain in one area of the body -- even if it seems like it -- and we don't lose in one area either. Setting a goal to lose only in one spot can be frustrating, and a better approach may be to take the focus off of your weak spots and put it on getting fit and healthy instead.

You Can Strengthen Certain Muscles

If you truly are self-conscious about one specific area of your body, there are steps you can take to feel a bit more confident. While you can't lose weight in a specific area, you can certainly target the muscles in a specific area. If you're self-conscious about your legs, work on overall weight loss and then target the legs with weights. With this approach, you'll build strength. You'll also set yourself up to see massive changes in the structure and appearance of your body when the weight finally begins to fall away.

Losing Overall Body Fat is Key

If you really want to find success, focus on how much weight you need to lose to be healthy. Then change your diet and exercise regularly to meet that goal. Don't worry about having perfect legs or the flattest stomach. You can make your goals more specific later. For now, focus on feeling good and getting healthy and losing weight as a whole. Over time, you may find that the specifics matter a lot less when your body feels better from the inside out. 

Spot reduction doesn't usually work, and it's probably best to avoid setting a goal that is extremely specific to one area of your body. Instead, improving overall health is your best bet. With a plan, some patience, and plenty of consistency, you can improve your body and mind for better health and happiness in your life. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Escondido, Calif.

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