Is Spot Reduction (Target Fat Loss to Specific Body Parts) Possible?

(Ramirez-Campillo et al., 2022)

Almost everyone has one or more areas in which they want to lose more body fat. Spot reduction refers to the idea that specific exercises reduce more fat in the area or muscle group the exercise targets. 

Targeted fat loss (spot reduction) has been promoted in the fitness industry for a long time as a solution to losing stubborn fat (lose fat in problematic areas).

This idea most certainly increased sales of ab workout machines. Do you remember those TV commercials?

Ramirez-Campillo et al., 2022 a systematic review and meta-analysis, summarised the findings of 13 studies that assessed the possibility of spot reduction. 

Findings & Conclusions:

Localized muscle training did not increase fat loss in that area (spot reduction).

Key takeaways:

Some individuals have disproportionate fat distribution, while some carry body fat proportionately. Genetics, gender, and hormones play a significant role in fat storage in specific areas. According to the current best evidence, spot reduction doesn’t appear achievable. At least we don’t know an effective method for spot reduction. So, we can rule out spot reduction for now. Focus on overall fat loss, and some individuals may have to get into lower body fat levels to see a decrease in fat in stubborn areas.

Reference:

Ramirez-Campillo R, Andrade DC, Clemente FM, Afonso J, Pérez-Castilla A, Gentil P. A proposed model to test the hypothesis of exercise-induced localized fat reduction (spot reduction), including a systematic review with meta-analysis. Human Movement. 2022;23(3):1-14. doi:10.5114/hm.2022.110373.