Can you spot reduce fat?
Ellie Brewer
•
One of the most common questions we get at Rise is: “How do I lose fat in my belly/arms/hips?” The short answer is that you can’t pick and choose where your body loses fat. But the good news is, you can lose fat overall and build strength in a way that reshapes your body and improves your health for the long haul.
Why fat stores differ
Where your body holds onto fat depends on age, sex, hormones, and genetics. For example, men (and postmenopausal women) tend to store more fat around the belly, while younger women often store it in the hips and thighs. You can’t change these patterns with exercise alone, but you can change your overall body composition through strength training and nutrition.
The science of fat loss
Fat loss comes down to energy balance: the calories you consume versus the calories you use. When you consistently use more energy than you eat, you’ll lose weight. But here’s the catch: if you only cut calories, you risk losing muscle along with fat. That’s why strength training and adequate protein intake are non-negotiables as you age. Losing muscle mass is bad news.
Muscle isn’t just for looking toned. It’s your best tool for not only a longer life, but a better quality of life. It keeps you strong, protects your joints, improves balance, and actually helps you use more calories all day long, even at rest.
Why the gym matters
You might be surprised to learn that formal exercise makes up only a small part of your daily energy use. Things like walking, carrying groceries, or even doing chores add up more than you think. But the real reason to lift weights at least twice a week is to build and keep muscle. More muscle = higher metabolism = easier fat loss, better health, and improved quality of life.
On top of that, eating enough protein (think lean meats, fish, Greek yogurt, cottage cheese, beans, tofu) supports muscle growth. And as a bonus, protein also takes more energy for your body to digest.
Is it possible to spot reduce fat?
Although it may not be the answer you're looking for, the answer is no. Crunches won’t shrink your belly and arm workouts won’t magically burn fat from your triceps. However, what does work is a combination of:
A slight calorie deficit
Strength training to build muscle
Daily movement outside the gym (walking, stairs, etc.)
Protein-rich foods
When you focus consistently on these things, fat loss happens across your whole body, and will eventually reach those target areas.
Our approach at Rise
At Rise, we don’t believe in quick fixes. Instead, we help you build small, sustainable habits that add up over time. Our focus is on getting you stronger, increasing muscle, and guiding your nutrition so fat loss is gradual, sustainable, and long-lasting. At Rise, we want to help you age well.
No “magic” fat-burning moves here. Just a proven process to help you get stronger, healthier, and leaner. Only consistency and hard work can do that. If you're interested in sitting down with one of our team members to learn more about how we can help you lose weight, get stronger, and reach your goals, we would love to meet you. Head here to set up a Fitness Consultation, totally free with no strings attached.