SubscribeFat Distribution and Spot Reduction
Body fat has a mind of its own. It appears where it wants to, and seems to disappear (under great duress) from all the wrong places. Is there any rhyme or reason to fat distribution?
Here is a complete guide to body fat distribution.
Types 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)).
When it comes to losing fat - it often does not go according to plan. Despite many claims of spot reduction (i.e. "lose belly fat first") - it rarely happens this way.
Gaining 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. |
| 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.
Losing Fat
Many people compare subcutaneous fat to the layers of an onion. Rather than disappearing from a particular place, it 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, for example, a man may complain of getting too 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 in inch.
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.
During weight loss, the following trends have been observed:
- 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.
The Outcome
The upshot is - there is very little you can do to influence specific subcutaneous fat distribution. 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.
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.
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
ReplyDamn, 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.
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.
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.
ReplyLOSING 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.
Replyhow can lose weight from thigh?
ReplyAs compared to height my weight is perfect. but the stomach is disproportionate, may be because i skip lunch. advice?
Replyjust eatting organic foods? Hmmmm i dont have the money to buy expensive organic foods all the time, do you?
ReplyThere are three things in life NEVER to scrimp on:
1)Your Family
2)Your Passions(Hobbies, Toys, etc.)
3)Your Own Health(Diet)
Right now, my food expenses are my second largest monthly expense. I think it is worth it....because in the past year, I have lost over 50lbs, eating clean(veggies, fruit, nuts, lean protein, high-fiber, etc.). The junk food is not only CHEAP, CONVENIENT, and bad for you.....they will eventually shorten your lifespan. You get what you pay for!
Replyyour stomach is disproportionate.try core exercises
ReplyKeep the body moving at all times. Even if sitting at desk at work, or in car...you can TENSE and release muscles. If possible, when sitting, do leg extensions. Also keep body erect and swivel office chair from side to side to effect "twists" for abs and sides. Drink lots of water, and herbal teas. Avoid Sugar! It is truly poison!
Also, if too big to exercise vigorously, learn or mimic some Tai Chi movements. Keep Moving! You can google Tai Chi vids to see the technique if not familiar. Motion equals burned calories equals fat loss. Be Well.
ReplyRE: cost of organic foods
ReplyI do not mean to be rude, but comment that one cannot afford to pay for expensive organics versus the health benefits makes little sense. One would draw conclusion then that to save even more money, just surf dumpsters for cheap food source. In truth, no can NOT afford to eat healthy. What will you gain to die young with a few extra bucks in your pocket. The grave is not respector of persons. It accepts all who arrive there. Be Well.
I'm glad we totally agree. I have guys emailing me all the time wanting to get rid of only the fat on their chest. As I explain to them- it can't happen without losing the fat in other areas. Yes- the chest fat might be the last to go but it is still fat. Thanks for a great blog.
Replynot trying to be racist or make fun of the situation at all....but the jews in concentration camps didn't have a problem losing weight, and they probably didn't get "lots of water" to drink. in fact, i wouldn't be surprised to learn if they had to drink their own urine to maintain some simblance of hydration. water helps, and is important no doubt, but drinking a lot more of it won't make you lose weight more readily or faster. it's all about being active, and caloric intake + metabolism. period.
ReplyYou should be ashamed of making such a comment. You certainly could have chosen a different example but you display your stupidity and racist character by commenting on one of the most gruesome atrocities on the planet.
Replyplease tell me how to loose my chest fat it look like women breast
Replymohit, there is no spot reduction. You should see a doctor about the gynecomastia (chest fat). It can be caused by hormonal issues. The use of tea tree has also been linked to that, so if you use any products that contain tea tree (typically acne medication and shampoos), you should stop immediately.
Replyi agree about "drinking water." it definitely helps. i also found that drinking two bottles of water is a
Replysure-fire cure to the irritable bowel syndrome. flushes out toxins, keeps an over-avaricious appetite in check and gives a healthy glow.
also skipping lunch or any other meal is a definite no-no. not only does it give u ulcers and make u reach for antacids the next time u have a "normal" meal but u feel doped by the end of day's play!!
Hie all,
ReplyI have a strange problem,all the fat in my body tends to b stored on my cheeks
the rest of my body doesnt look that bulky or fat but my cheeks are so full of fat
pls tell me how can i loose fat from my cheeks
i tried excersize and strict diets but no use.
Excuse my ignorance, but what do you mean by 'cheeks'?
ReplySaurabh,
ReplyI saw a tv show with a girl who had fat cheeks and they found she had abnormally large fat pads in her cheeks -- i forget the medical term but when they removed them her cheeks looks normal.
OK, I'll go with kimster's hint of cheeks as in face. The buccal fat pads can be reduced and this would help. Also this procedure can be done through the mouth sparing you any visible scars on your skin. I hope this is helpful to you Saurabh.
ReplyI am pretty slim at 5 feet 9 and around ten and a half stone but any weight gain tends to build up around my stomach and lower back. It feels disgusting to have these great wads of lard on my back. Any suggestions?
Replypaying a little extra now for an organic apple a day, or a lot in a few years in meds, which is cheaper?
Replyyeah i wonder why the "ab" cruncher, "ab wheel", "ab whatever" keep on selling... and so do the "thigh whatever"... so sellers don't mind selling false hope... and people buy it anyways.
ReplyGreat stuff!
It is a common fact that spot reduction is really difficult to achieve without real hard workouts. And that still does not guarantee you the results you hoped or rather sweat for.
The body is a complex machine. You have to consider a lot when you want answers and never just focus on one thing alone.
I always suggest a combination of actions to get the fastest results when exercising to get spot reduction fast - but the most important factor that inhibits fat loss is bad foods.
Focussed weight training seems to work the fastest spot reduction but it really works best if you concentrate on eating food that burn fat and by upping your oxygen levels of your body.
ReplyGREAT TIP. If you have problems with stomch bloating
Reply1. Drink more water.
2. Eat loads of fibre i.e. carrots.
3. Massage your stomach on its side with circular downwards motions.
4. Reduce salt intake.
The entire aim of this (is not to look ridiculous) but to make sure that your body gets rid of waste products i.e water retained because of high salt intake and low water intake and lots of fibre to make you eliminate as much of junk eaten as possible.
i am on a very strict budget, and I don't spend anymore money buying organic because when I am buying whole organic foods, I avoid cookies, crackers, sodas, etc. and the saving comes from mainly avoiding the center isles in the grocery stores.
ReplyThe most simpliest way to lose fat is by simply following the following guidelines:
Reply1, cut out snacks between meal times
2,eat a large breakfast, a good lunch and a light dinner around 6pm. try not to eat after this time. your body needs time to burn off what you have just eaten.
3, eat organic, natural foods as opposed to those with high additive, proccessed content.
4, drink plenty of water.
5, increase excercise but dont over do it. walking is a great way to burn fat. 360 calories for every hour. no need to go on tiring 5 mile runs.
6, theres no way possible you can burn fat on specific body areas. Your body decides for you which areas it will burn fat. for example no matter how many sit ups you do each night, if u do not have a body fat percentage less than 16% your abdominals will not show.
Morning is the best time to exercise as d body metabolism is high but evening is gud time too as the body has more energy.also just make sure u wear d right clothes according to ure bodys shapei.e.ruler pear apple or hourglass
ReplyI'm just starting my protein diet and I'm quite worried about how the weight will disappear from the body as I can already immagine losing a lot on the face and little where it really matters,on the belly. Thanks for this article, it's clear and will help taking the diet with more relax!
ReplyI have as some might say a well endowed chest. I would like to slim my face down a little but I don't want to lose my curves. Got any suggestions?
Reply