Why You Can't Lose Fat In The Places You Want To
Where Does Fat Disappear First?
Do you find when you lose weight it disappears from the places you want to stay big? Yet seems to stay attached to the places you really want to slim down?HINT: Spot reduction is a myth.
There Are 2 Kinds of Fat
We have adipose tissue all over the body. This tissue is made of adipocytes (fat cells) whose sole job is to store energy in the form of fat. Body fat distribution differs from person to person. There are generally two types of fat storage: visceral (surrounding organs), or subcutaneous (beneath the skin - about 80% of all body fat (src)).
Where Do We Gain Fat?
Basic Areas- Women - generally around the buttocks and thighs (gluteofemoral): "pear-shaped".
- Men - generally around the abdomen: "apple-shaped".
Specific Areas
| Knee | Fat often builds up on the inside region of the knees in women. |
| Upper Arm | Also common in women, fat build up can occur in the middle to upper area of the upper arm - typically covering the tricep area. Some women elect to have arm liposuction procedure to remove fat from this area without the marks caused by surgery. |
| Abdomen | Fat buildup around the navel area is common in both men and women. It is also one of the few fat deposits that are also found in slim women. |
| Inner Thigh | Fat storage between the thighs is common in women - but also occurs with men. It is more noticeable in women due to the width of the pelvis that in turn influences the position of the thigh (femur). |
| Outer Thigh | Sometimes called "Riding Breeches" - this area is the most likely place for the pitted or 'quilted' appearance of cellulite. This fat concentration also blends with fat tissue on the inner thigh and the buttocks. |
| Buttocks | Without fat here - sitting would be quite uncomfortable. Fat is held in place by the gluteal fold. If significant fat is lost from the buttock, then only appropriate training can prevent the buttock from sagging down against the thigh. |
| Lower Back | This fat concentration often merges with the buttock area. |
| Chest | Breast tissue comprises the mammary gland (one's 'endowment') surrounded by fat. Men also have atrophied glands and fat in this area. Both sexes gain fat in this area. In men this can sometimes be mistaken for the condition of gynecomastia - a condition that includes not only fat build up, but growth in gland tissue. |
Ethnic Variation
There is considerable research showing that fat distribution varies between ethnic groups. For example Asian adults are more prone to visceral and central obesity than Europeans. Mediterranean women are prone to fat gain in the outer thighs.
Where You Lose Fat First
Fat is like the layers of an onion. It doesn't disappear from a particular place, but comes off layer by layer from the whole body.Moreover, the way fat is shed is different from person to person.
It tends to go from the most recent place it appeared. If your tummy started gaining first - this will be the very last place for the fat to disappear from.
This is why a man can get thin in the face - and yet still have a small 'spare tire' around his waist. Or a woman may complain of a smaller bust, and yet the hips may have barely moved an inch.
Cellulite is Different
This is further compounded by cellulite. With cellulite tissue, fatty acids are contained in a net of fibrous connective tissue. As fat loss occurs the net becomes compressed - making it difficult for the blood supply to readily remove the fat from these stubborn areas.
Why Do I Lose Weight But Look the Same?
- Obese men tend to lose more visceral (internal) fat while obese women lose more subcutaneous fat (src).
- Exercise seems to result in more subcutaneous fat loss. Diet alone results in more visceral fat loss (and less surface fat loss) (src). This explains how you can lose weight - but not necessarily have any radical change in appearance.
What You Can Do
There is very little you can do to influence specific subcutaneous fat distribution. However there are some special cardio techniques you can use to burn more fat.Exercise should always be a part of any fat loss program - but vigorously exercising a specific body part will not have any influence on local fat in that area. This myth has been debunked again and again.
Neither will high-repetition (e.g. 20-30 reps) weight training lead to greater fat loss. In fact the loss of intensity may ultimately result in less fat loss than lower-reps with heavier weights. Higher reps are good for muscular endurance (more).
It can be very frustrating but everybody is different.
Stay committed to your training and nutrition - and don't be dissuaded by the commercials and images that show perfectly proportioned clones. Understand how your body works, and set achievable goals accordingly.
Read More
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- Why Muscular Men Don't Appeal To Women (Diet Blog)
- Meet Greg, 155 Pounds Down! (DailySpark)
- Brad Pitt Gives His Kids Coke for Breakfast! (Diets in Review)
136 Comments
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Created / Updated: November 21, 2011
Just stop eating junk, processed, or inoragnic food, eat natural, organic foods, exercise, and check your metabolic rate. Eat according to your metabolic rate and you will lose the body fat, from your visceral to your subcutaneous fat.
ReplyThere is no discernible health differences between "organic" and "inorganic" foods. Those terms are only used to differentiate farming methods. In fact organic farming methods may be more of a food safety concern than inorganic foods. The key is eating healthy food. Fish, chicken, egg whites and skim milk for protein, whole grains, vegetables and fruit for carbs, and healthy fats like avocado or nuts. Combine that with regular exercise and fat loss will come. But how those food items are farmed makes no difference in fat loss.
ReplyYour comment is false and misleading. There is an enormous, discernible health difference between organic and non-organic foods. The "farming methods" in question are (1) whether or not pesticides are used in the growing plants (2) whether plants are genetically engineered (3) in some cases whether animals (that become beef, chicken, pork etc.) are given growth hormones (4) whether animals are fed (i.e. ground up beef, chicken, pork parts). Not to mention questions of environmental sustainability which are also discernibly impactful on our health.
http://www.ams.usda.gov/AMSv1.0/nop
ReplyOrganic is just a gimic. Geneticly altered plants can be better for you, same with animals with growth hormones. So what if they used pesticides? I would bet one of the reasons organic cost more is because sence there are less geneticly inferior, pest infected plants that survive farmers have to charge more in order to compensate. If you were truely that concerned with what went goes unto your body you'd grow it yourself, UT us the only way to be sure. ;)
ReplyOn top of it all... Organic really means something that contains carbon... Technically speaking companies claiming to grow organic foods could be using pesticides. Now there are marketing/advertising requirements, like in Canada "certified organic" means grown without pesticides, whereas organic could just mean contains carbon... Which is in most things.
ReplyWell that would be the definition wrt organic chemistry, has nothing to do with organic farming.
ReplyWell that would be the definition wrt organic chemistry, has nothing to do with organic farming.
Replycarbon is actually in all living things. We're carbon based life-forms.
ReplyOrganic is just a gimic. Geneticly altered plants can be better for you, same with animals with growth hormones. So what if they used pesticides? I would bet one of the reasons organic cost more is because sence there are less geneticly inferior, pest infected plants that survive farmers have to charge more in order to compensate. If you were truely that concerned with what goes into your body you'd grow it yourself, it is the only way to be sure. ;)
ReplyOrganic means no pesticides and other chemicals that can affect your body in a toxic way and cause disease and yes weight gain. So yes organic is better for overall health, especially, with weight loss.
ReplyI am not comfortable with eating organic foods, nor am I comfortable paying more for organic foods, when studies have not confirmed there are more health benefits associated with organic. It's more mental. Just wash your produce! Pesticides protect farm grown produce, but they do not contaminate the actually food in a way that cannot be washed off. That is why they tell you to wash your fruits and vegetables. Steaming your vegetables is a great way of retaining their nutrients vs boiling. Do not overcook your vegetables either. In todays economy it makes even more sense to avoid organic foods. Just costs more and doesn't offer significant health advantages over non-organic. Again, just wash it before you eat it. Simple!
Replyactually, studies do show a difference in the nutritional content in organic is either equal to or greater than in 85% of inorganic. without the added extras that will over a prolonged period do harm to the cells in your body which takes years to manifest as a symptom. have you also forgotten about the much needed minerals from the soil needed to be absorbed by the crop to create the vitamins we expect to get from said crop. without the complimentary vits and mins combined our bodies connot metabolise the nutrients. so you can steam, slow cook, etc all you like. overfarming, pesticides, herbicides, etc. either destroys or uses up those valuable minerals, you might get lucky with good farming but why take the chance
Replywell done chris someone who actually knows what he is talking about! the rest of you are losing the plot as we all know the best way to eat is as the food was intended to grow. insects and other bugs only eat crops when there on the turn so we wouldnt want to eat them would we? also if you knew what was in the chemicals to save your wallet a few pence you wouldnt sleep at night and think you was killing your own kids. you can wash all you like you wont get rid of them. the rest of you are using non independant research which is funded by supermarkets and chemical companies hence they say its all good. really suckers if so eat clean eat well and keep fit and you wont be or get fat!!!! not rocket science!!
ReplyTo Richie & Chris....I stumbled across this article when independently researching beans, legumes, nuts, seeds, etc. for my nutrition course, and I've never left comments on blogs before, and just HAD to comment. Very impressive information and very factual at that.
It sometimes irritates me personally when so many people are quick to jump to conclusions over food when they do not have any business stating such, BUT instead I feel really sorry for most. Coming from a huge family of really bad genetics & low education on nutrition due to economic statuses, I have always been obsessed with food and the histories of it. Therefore, all I wanted to say is Thank You for taking time out to try to share useful knowledge & information with those around you. I wish more people would open their eyes and realize where this so called 'research' is derived; generally from the supermarkets and pharmaceutical companies (another one of my studies in class). Anyway, well said guys & keep posting info! I made a complete body transformation just by eating a diet composed of everything my body needs from the Earth's ground & adding daily excerice and activity to my lifestyle. Who knows, maybe I'll outlive many of my elders who didn't have such knowledge :( "You are what you eat" says it all!
Thanks again!!
ReplyCan you reveal these sources? I am studying to be a dietician and would love to see the evidence of organic being overall healthier and safer. THanks!!!
ReplyThere is no evidence that organically grown food is "healthier" than food that is subject to approved pesticides, and approved fertiliser that I am aware of. However, "naturally and organically grown food" is an ideal standard and might be healthier (or use of pesticides is more likely to have a harmful effect, moreover).
The reality though is that for everyone to eat "organically grown" produce is not really achievable anymore given world population and demand for produce all year round. Organically growing methods are ok for small scale "niche" markets (usually middle to high-earners), but unable to produce the volumes required to feed the masses. I am all for research to improve food safety and more natural methods to control pests, but to insist people should consume "organically grown" produce to lose weight is very misleading... As some others have observed, it is better to adopt physical exercise and "watch what you eat" - i.e. make sure it is nutritionally balanced (not full of added sugar and fat!)
ReplyFor myself, I went organic about 10 months ago. Before that, I was already eating healthy...lean meat, lots of fruits and veggies, etc. I found it very difficult to lose weight, even eating healthy and watching my portions. I read a book about how various chemicals and how our food is grown/processed could affect our health, and this changed everything. Before going organic, I suffered every other week from migraines, had problems with acne, suffered from insomnia, and experienced several other mild issues. After reading the book, I learned that dyes, "preservatives", additives, hormones, antibiotics, pesticides, etc. could all have an effect on your health! These things could mess with your thyroid, bring hormonal levels out of balance, and cause all kinds if issues. One in particular for me, I had all the symptoms of being estrogen dominant...which was a key factor in my insomnia, migraines, disabling cramps, etc. I started eating as organic as possible and avoiding things like Styrofoam and plastics near my food whenever possible. I didn't change my calories, food distribution, etc. at all! I eat the same meats in the same amounts, only I choose grass-fed or free-range, without added hormones or antibiotics. I eat plenty of fruit and vegetables...only difference is that I eat organic. Same with my grains, dairy, eggs, etc. I have lost 15 lbs in the last 6 months, have not had a migraine in over 6 months (when I had at least one every other week for at least 20 years), allergies aren't as bad as they used to be (this time of year with the current juniper levels, I should be miserable, but I'm not), monthly cramps are now very mild, and for the first time in my life, I've been on consistent 28-day cycles every month for the last 6+ months!
Now, the effects of switching to organic weren't instant, but I believe this is because it took time for my body to reset itself and clean out the crap. I don't know about what research is out there about organic vs. non-organic, but I do know what I have experienced by making the change, and from what I can see, organic IS healthier! I mean, if I had all these problems eating the SAME foods in non-organic form, but the problems went away with eating organic instead, that speaks volumes to me!
ReplyThose vitamins and minerals that you are so afraid of losing because you kill the bugs on your vegetables with a chemical, are there regardless of how you grow your plant. If they were removed the plant would die, just like removing your heart, you would die. Without these things the plants wouldn't grow in the first place. I know that so many of you are trying to legitimize horrifically overpaying for produce, but the basic process of growth in all organic life requires that copious amounts of these vitamins and minerals be present. Before you all through a big tantrum and get all bent out of shape open up your grade school science book and do some elementary research into a topic before jumping in with both feet and trusting someone that happens to be making millions of dollars off of a "new" diet scheme, actually has your best interest at heart. Commonsense people, use it.
Replyactually it has been proven that eating organic food is better for weight loss. i went on a diet that cut out all processed food and i lost about 10 pounds without trying.
ReplyHi Penny,
ReplyDo you mean you ate only organic food and lost weight? Anyone who cuts processed food from their diet will lose weight, I don't believe it needs to be only organic food to be effective.
I cannot claim to have found any research to prove that organic is heathier,but have you ever thought about why Americans tend to be heavier than their counterparts in Europe, Canada, and Australia? I'm originally Canadian and have also spent time in Italy. Outside of fast food portions (which I've always kept to a minimum) they eat well and often (in Italy pasta was practically a food group in and of itself). What I found to be a big difference was that the sources of food are more natural and less processed. After my last stay in Italy I 'd lost about 8 lbs in the month I was there, but didn't eat any less or exercise at all. Once I returned to the States (where I live) I decided to "go organic". I ate anything I wanted, from pastries, to pasta, to meats, cheeses and desserts; without trying lost 28 pounds over about 4 months. To be frank, I think I actually ate more during that period of time, because the deli and bakery at my local Whole Foods was too good to resist. There is something to be said for organic foods- whether you like it or not.
Also, growth hormones are used make animals grow larger faster, so why after eating that meat wouldn't a human also "grow"- just a bit of food for thought.
ReplyPenny - who has proved that organic food eating helps lose weight...? I am not aware of this research.
ReplyWiki is usually a solid choice when researching facts.
An interesting read here on Organic Food;
Replyhttp://en.wikipedia.org/wiki/Organic_food
I lost 37 pounds switching to organic without trying in about 3 months. i didn't eat more or less. I just cut out all the processed poison. btw you guys its more that pesticides they are feeding you.
ReplyAbsolute BS. What you eat has zero to do with weight loss. Calorie balance determines weight. Unless you were over a hundred pounds overfat, you are lying about how much weight you lost.
ReplyI would disagree 1500 calories of mainly sugar and refined carbs will definitely have a different effect on your body than 1500 calories of healthy carbs, fats , and proteins.
Replywhat are healthy foods the curves cravings?
ReplyWhole grain foods like brown rice or whole grain bread and pasta
white varieties are 40% more refined during processing and actually don't fill you up
whole grain has more ruffage and so keep you statisifed for longer
ReplyLike others said fiberous foods work great. Also meals high in protien satisfies hunger cravings for hours.
Protien smoothies work for me. A few strawberries, some whey poqwer, a dozen rasberries, and plain low fat yogurt makes a delicious snack for me. Very low in calories, but packed with nutrients.
ReplyI wish I could spot reduce with exercise I’d make a fortune.
ReplyGeneral all over fat loss is best but people don’t like to hear that.
Seems like a depressing "Body Fat Checklist." Or maybe a guide to those sorority girls with their sharpies, trying to convince pledges to start smoking to lose weight - because then they'll be more attractive, except for that tobacco breath....
I guess the moral of the story is that your body shape is going to be what it's going to be, you can't really keep fat in one area and not in another. For those who want J-Lo's behind, I guess that would be a depressing revelation. I know even when I weighed much less than I weigh now, I still had that "Saddle-Bag" issue. I don't know how much of that was real and how much was my being overly critical of my appearance, but that seems to be my first to gain and last to lose area.
I never really noticed if men did or didn't have flabby arms - as I lovingly refer to my tricep area. Is that true? Men don't have this horrible "how will I look in a sleeveless dress" complex? Sheesh, men have it so easy....
-Danielle
ReplyI completely agree, men do have it easy. They're a lot less self-conscious. If I had a nickle for every overweight man I've seen walking around in the summer in a pair of swim trunks and not thinking anything of it, I'd never have to work again. My problem area is my face. My measurements are all what they're supposed to be, my BMI (I got it from my doctor, not the internet, don't worry) is 18, and I still have a very round face. I get the apple cheeks and the double chin when I smile and I HATE it! If there was some way I could take all the fat from my face and move it to...say, my chest....I'd be ecstatic.
Replyto Joanne
Replyhey i just read your comment and i can relate to you in the round face.Although i'm good with my body's proportions my face keeps me from feeling good about myself.
Damn, it's so hard to lose that fat around your belly if you're a guy .. that's my main problem .. legs and other parts are no problem. I'm trying with joga now LoL
ReplyWhen I was losing weight, I quickly discovered that the last place you gain fat is the first place it comes off. For me, the first place I lost was in my face, followed by my chest, then arms, then tummy, and the very last place I lost was from my hips/thighs. And yeah, you can't really change the overall distribution of fat over your body...it all goes away at the same rate, so imagine taking one pound of butter and rubbing it all over your body. It will cover you in a very thin layer and probably won't change your size much. That's why you can't tell when you've lost a pound, but once you've lost about 10, size differences are definitely there.
ReplyNice to see that as a currently slim woman, the chubby tummy I still have is actually a common fat deposit area in other slim women. It makes sense, considering women's bodies are always trying to stay equiped to nuture children. It's still difficult to not fight with it, however.
ReplyHere here!
I'm hyper focused on that darn spot, too.
I lost 60 lbs, have kept it off a year so far, ran two marathons (and nearly 1000 miles) this year, am under a 22 BMI and wear a 3/4 and I still have flub there.
It was a relief to read that it's an issue for other fit women.
Reply-TO BURN FAT FASTER AND EASIER-
If you are trying to lose weight, the fastest way to burn it off is to DRINK more WATER!
Heres a simple explaination why..
Notice that in both men and women fat seems to build up in the abdominal area easiest. This is, incidentally the area that digestion takes place. Your digestive tract is like a long garden hose with holes in it to let nutrients through. If you keep filling it food and you dont use WATER to help flush it through then it's gonna get clogged. In people it doesn't get clogged, it just slows down and bulges - hence the bloated abdominal area.
Each cell in your body absorbs nutrients in a similar manner. Your circulatory system is like a city of pipes. You need more WATER in order to get the nutrients to the cells so that you can use them.
Replywhat you have to say is very true about bloating and LOOKING like there is more belly weight, but it will not reduce FAT in the abdominal area, only retained WATER, or backed-up stool. (This is why laxatives and diuretics are not a good diet aid.)
Reply...one thing I have noticed pertaining to trying to vigerously exercise one's problem ares: you may not take care of all the fat, but building muscle tone in the area will definatly help to firm the area, and over time it appears slimmer. I have had some really ugly patches of celulite on my inner thigh since my son was born 6 years ago. I had learned to live with them, as the rest of me was not bad. But this year, I've begain exercising and being mindful of calorie intake. (So of course now I want the thigh fat gone also.) And over the course of four months I have managed to tone up the area enough that it would appear "spot reduced" . But because muscle weighs more than fat, I have now managed to begain to gain weight again... Ah, the scale is a cruel master.
ReplyI am for the most part I'm fairly slim guy, at least my upper body. Im not sure if this is common problem for guys, but I have really big thighs, I cant even fit into some pairs of jeans I like...
ReplyIs there anyway for a man to lose thigh fat, cause I really dont need to lose any more belly fat, if I do I will look like one of those africans in those "save a child fund", or is that something I even need to be afraid of?
Please help I have lost alot of weight now I look loike a flabby slob any advise will help I am a desperate women
ReplyGail, the way to deal with the flabbiness you get when you lose weight is to fill the extra skin with muscle. Yes, you'll gain weight. But last I checked, having good muscle tone was healthy, and to most people, attractive.
ReplyGail,
ReplyExcercise, especially weight training, as well as a healthy diet. Your skin will keep elasiticity if you have a healthy diet and will shrink accordingly over time. Weight training will firm up your muscles and is also crucial.
LOSING FAT, KEEPING MUSCLE
Training in the morning at 6 am or even 7am can help your body lose fat 3 times quicker, i researched on the internet about coffee, if you take a cup of coffee without sugar this can also help you by 106%, so if you train in the morning with a cup of coffee 30mins prior on empty stomach you will lose fat 4 times quicker then doing training during the day etc
I am studying sports and have concluded that you have to take advice as a tool and not to do what people say, because everyones different, reaseach about training methods i.e E.P.O.C , ENDURANCE TRAINING, FAT BURNING TRAINING, and find whats best for you, i like interval training (e.p.o.c) as this gave me a better vo2 max and also burnd fat more quickly. If you have become fat from child hood like i did, then it will take time, but remember, losing fat isint easy for some e.g youself but dont make that an excuse, get up in the morning and do somthing about it!
ReplyI'm a fairly slim lady myself. And my biggest complaint is the fat right behind my knees. How can I lose that?
ReplySimone: The same way you lose fat on any part of your body: lose fat until your body decides to burn the fat at that spot.
ReplyRef: FAT BEHIND KNEES
ReplyI go to the gym at least three times a week and work out on the elliptical machine. It is helping me with shrinking down my thighs, but I'm still stuggling with the pockets of fat behind my knees. There is a weight machine there at the gym that strengthens the inner thighs. Do you think this might be of help?
Diet and exercise are the keys to weight loss. You will lose body fat where there is body fat, the rest of the body will become toned and fit.
Reply