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Spot Reduction Of Excess Fat- How True? | Healthier Ways To Reduce Fat

The spot reduction of fat in the body is not an easy task and definitely, not healthy as well. With right wisdom to select between myths and facts, it is advisable to make wise choices with a balanced diet and physical activity that helps.

Table of Contents

What is Spot Reduction?

Spot reduction denotes the targeting of a specific spot or area in the body for reduction through exercising specific muscles of that spot.

Is spot reduction of excess fat – Fact or myth?

Spot reduction though sounds awesome, it is, in reality, a misconception. It may sound good theoretically but it is difficult to reduce excess fat only by spot reduction.

The fact is, in order to effectively lose fat from any area of the body, there has to be a healthy diet plan coupled with different types of aerobic exercises and resistance training.

Exercise and Weight loss myths and facts

Eating less can help you lose weight quicker

An active healthy lifestyle is more important than focussing on calories alone.

Follow a strict exercise regime, cut down on the junk foods and beverages and try to eat a balanced healthy meal every time you feel hungry.

This will help not only to lose unwanted weight but also help to maintain your weight goals in the long run.

The more you sweat, the more calories you burn

Sweating is a kind of thermoregulation adopted by the complex human body to cool itself when it senses a rise in temperature.

Unfortunately, it’s a common myth that how much drenched you are after a workout is an indication of how many calories you have burnt.

You may not have burnt many calories but if the gym’s air conditioning system is down or if it’s a particularly hot and sultry day, then obviously you would sweat more!

You need to work out for long hours to benefit from exercise

Nothing can be more wrong than this assumption! Though the number of calories you burn by having a longer exercise regime may increase, it is not necessary that you have to sweat out for long hours to reap benefits.

Studies have shown that spending just 30 minutes a day in moderate to vigorous exercise is sufficient to promote cardiovascular well-being.

Experts recommend at least 150 minutes a week and this can be distributed throughout the week as short segments of active workouts.

No need to worry about belly fat when you can crunch it away!

This is a very common misconception that abdominal fat can be miraculously melted away just by doing many sets of crunches.

Crunches need to be part of a much meticulously planned exercise regime incorporating core strengthening and resistance training.

Abdominal crunches can help to tone the muscles of the mid-section but do not contribute much to either calorie expenditure or belly fat reduction.

 

Diet myths and facts

There are a number of myths and facts about eating habits.

1. All carbohydrates are fattening and need to be avoided

Many weight loss enthusiasts have a common misconception that they need to avoid all kinds of carbohydrates, big and small, to protect their body from extra calories.

The kind of carbohydrates that need to be avoided are refined carbohydrates found in refined sugar and grain products. These include pastries, polished white rice, white bread, white flour, sweets, snacks, pasta and all foods with added sugars. These are the foods that should be avoided to avoid undue weight gain.

On the contrary, high carbohydrate foods such as whole grains, unpolished rice, whole grain flour, whole fruits and starchy vegetables, when taken in moderation, help to allay hunger pangs and maintain a steady body weight.

2. Diet foods help to lose weight faster

Many brands advertise the so-called ‘diet foods’ such as low- carb, low fat or fat-free foods. In reality, these may actually contain more harmful ingredients than their all-fat counterparts.

Artificial sweeteners, colorants, additives and many more unwanted chemicals would have been infused in the preparations. Read the product’s label before buying any food product that claims to be ‘diet food’.

3. All fats are harmful to health and contribute to weight gain

Not all fats are harmful to the body. In fact, fat isn’t harmful to the body at all! It is only eating fats out of proportion that causes weight gain, cardiovascular illness and obesity.

Fats should be taken in moderation along with other food constituents. Excess fat is always present in junk foods and hence should be avoided whenever possible.

Restricting the amount of fat and carbohydrates taken and compensating it with whole fiber alternatives help to curb weight gain.

Are there foods to help lose weight?

A collage of meal replacement shake and bar
A collage of meal replacement shake and bar

There aren’t any foods that actually trigger weight loss. The essence of food is to satiate hunger and help with body functions by supplying energy in the form of calories. Excess calories alone are stored as fat and reflect on the weighing scale as weight gain.

Foods such as whole grains, nuts, fruits, vegetables, legumes, pulses and unpolished cereals help to ward off hunger pangs.

This prevents you from binge-eating and snacking in between meals. So, these foods indirectly help you to lose weight by avoiding you to indulge in fast foods and snacks.

What is the best way to lose weight?

After exploring the different myths and facts about exercise, diet and weight loss, it is now time to put down what actually could be the best way to lose weight.

# Rule 1: Set a realistic goal and stick to it

Ideally, an adult should aim to lose only around a kilo in a week or two. Aim for this and do not give up easily or give in to temptation till you reach your goal

# Rule 2: Never starve yourself

The idea is to stay healthy and lose weight not to become weak and lethargic. Never skip any meals. Eat healthy balanced meals to keep your stomach full and body energetic.

# Rule 3: Choose healthy diet options

As mentioned earlier, low-fat and low-carb diet foods may actually be misleading. Choose whole fiber and whole carb food options to stay satiated without earning more calories.

# Rule 4: Physical activity is a must

A healthy diet should be complemented by regular physical exercise for the whole body and not just a single exercise targeted to spot reduce a particular area. The more active you are, the more calories get utilized effectively.

# Rule 5: Stay positive

Only a positive attitude can take you through the arduous path of weight loss rituals. Weight loss cannot happen overnight and it may take from weeks to months to achieve your perfect figure. Never give up anytime and stay motivated.

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4 Comments
  1. tomas says

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  2. Shanaki says

    The 5 rules that “What is the best way to lose weight?” is very effective as I think thank you!

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