Fat Loss 101: You Can’t Choose Where It Comes From

Why You Can’t Spot Reduce Fat (No Matter How Many Crunches You Do)

If you’ve ever been told that doing endless sit-ups will give you a flat stomach, you’re not alone. Unfortunately, this is not how fat loss works.

The Myth of Spot Reduction

“Spot reduction” is the belief that you can target fat loss from a specific area of your body by training the muscles underneath that fat. The reality? You can’t choose where your body loses fat.

Let’s break that down:

• Doing hundreds of crunches won’t shrink belly fat.

• Repping out inner thigh pulses won’t slim your legs.

• And no, push-ups or chest flys won’t shrink breast size.

  
  

What Really Happens

When you work a muscle, like your abs, glutes, or chest, you’re strengthening and growing that muscle, not burning fat in that exact spot. Fat loss comes from creating a caloric deficit (burning more calories than you consume), which causes your body to pull from overall fat stores.

Here’s the catch: You don’t get to decide where the fat comes from. Your genetics do.

Everyone stores and loses fat differently. Some people lose it from their face first, others from their hips, thighs, or upper body. If you’ve ever noticed your arms leaning out while your lower belly holds on, that’s just your body’s unique fat distribution. Not something you can change with targeted exercises.

So, How Do You Reduce Fat in Specific Areas?

While you can’t control where the fat comes off, you can reduce your overall body fat percentage by:

1. Being in a consistent caloric deficit (through nutrition and movement)

2. Strength training to build lean muscle (which increases your metabolism)

3. Including cardio to help with calorie burn and heart health

4. Getting enough rest and managing stress (yes, these impact fat storage too)

Over time, your body will pull from its fat stores. Including those stubborn areas like love handles, inner thighs, lower belly, and breast tissue, but it will happen on its own timeline.

Need Help?

At Beyond Fitness, we offer custom-built workout programs through our app that are designed specifically for you, your body, your goals, and your lifestyle. We also offer nutrition and macro coaching to help support your fat loss goals in a sustainable, realistic way. Whether you want to lose fat, build muscle, or feel confident walking into the gym, we’ve got you.

Final Thoughts

We get it! It’s frustrating to work hard and not see changes where you want them. But instead of hyper-focusing on one area, zoom out. Focus on building strength, consistency, and smart habits. Because when you lower your overall body fat and build lean muscle underneath, those “trouble areas” eventually change too. Even if they’re the last to go!

Ready to take the guesswork out of your workouts and nutrition? Reach out to us at Beyond Fitness and let’s build your game plan.