Localized Fat Reduction
What is localized fat reduction?
Localized fat reduction is the idea that one can ​lose fat in a specific spot while the rest of the body stays the same.
Why is this an issue?
Companies will use localized fat reduction as a marketing strategy. They will promise their clients six pack abs with the use of their abdominal machines (Kieffer, 2008). Influencers will also use this to sell products such as fit tea. A tea that promises a toned stomach.
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What is Fat?
Fat in the body is stored as adipose tissue. Adipose tissue is loose connective tissue full of adipocytes.
It is responsible for storing fats in form of triglycerides (El-Zayat et al., 2019).
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Fat under the skin is caled subcutanous fat. The fat around internal organs is visceral fat.
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Gender and genetics affect body fat location.
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Will crunches give me abs?
A research study was done to find the effect that abdominal exercises have on abdominal fat.
The participants did two sets of 10 repetition (e.g crunches) five days a week for six weeks.
The six weeks of abdominal exercise did not reduce abdominal subcutaneous fat or other measures of body composition (Vispute et al., 2011).
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Maintaining a healthy lifestyle.
How to lose fat?
Eat Healthy
Move More
Eating fruits, vegetables, and non-processed food have a correlation with losing weight.
Staying active does not have to strenuous. It can be a walk. Any movement is better than nothing.
Make realistic goals
Set small realistic goals. All your goals do not have to be achieved over night.
More information can be found at American Heart Association
References
El-Zayat, S. R., Sibaii, H., & El-Shamy, K. A. (2019). Physiological process of fat loss. Bulletin of the National Research Centre, 43(1). https://doi.org/10.1186/s42269-019-0238-z
Kieffer, S. H. (2008). Myths and truths from exercise physiology. Journal of Physical Education, Recreation & Dance, 79(8), 23–25. https://doi.org/10.1080/07303084.2008.10598227
Vispute, S. S., Smith, J. D., LeCheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research, 25(9), 2559–2564. https://doi.org/10.1519/jsc.0b013e3181fb4a46