Can I spot reduce?

A common question... How to lose fat, change body composition and/or spot reduce areas of the body?

Although we can’t choose what areas we would like to lose fat from, we can lower overall body fat, which will also improve the state of our health.

To do this, we need to create a calorie deficit. There are 3500 calories in a pound. So to lose 1 pound, we need to be in a calorie deficit of 3500. This can be done with a combination of exercise and reducing daily calorie intake.

An example: reduce your calories by 250-500 a day paired with 30-45 minutes of moderate to high intensity exercise. This will result in a 3500 calorie deficit for the week. A safe goal is to lose 1-2 pounds a week.

Even in a calorie deficit, we need to ensure we are eating enough protein. Depending on our activity level, .8-1.2 gram of protein per lb of bodyweight is recommended.

Muscle tissue burns more calories at rest per pound per day than fat. Which means we want to build muscle with strength training.

Rest, recovery and stress management are crucial for success. When we exercise we break down muscle tissue. To help our bodies recover and rebuild stronger tissue, we need rest. Our bodies make positive changes after our workouts, as they adapt and rebuild damaged tissue.

Cardio is a great addition to a healthy lifestyle as well. It has many benefits including stress reduction, improved sleep, cardiovascular function, and improved cholesterol levels. Find an activity you enjoy; running, walking, hiking, cycling, Zumba, kickboxing, or try the cardio core workouts on my app!