Spot reduction is a myth??
Spot reduction refers to the claim that fat in a certain area of the body can be reduced through the exercise of a specific muscle. For example, doing abs exercise without considering the diet will flatten the tummy area. You might have heard many people saying things like below: * I just wanna reduce my belly fat. I am thin overall *I just want to reduce fat from my arms. They are saggy * I have fat stored in my lower body. My upper body is slim *Some woman says, I want to reduce fat but don't want to reduce my chest size The list goes on……. But is it possible to reduce body fat from one particular area of the body? Definitely not. Spot reduction doesn't exist, which means if you want to reduce fat from a particular area, you have to reduce your overall body fat. How to reduce body fat? *Eat-in Calorie Deficit: If you burn 2000 calories in a day and you feed your body only 1500, to compensate for the energy, the body will dig in your fat and use it as a form of energy. You will start reducing fat over time. *Strength train: When you eat in a calorie deficit, you lose muscle mass along with fat. lifting weights can preserve muscle mass during a caloric deficit. Make sure you eat at least 1.2 gm- 1.6 gm protein per kg of bodyweight along with it. *Increase your NEAT: the idea is to stay active throughout the day. Take the stairs, walk while talking on the phone, walk your dog, play with your kids, etc. There is N no of ways to increase your activity level daily, incorporate them. *Get enough sleep: Your body recovers when you sleep. It's good to sleep 6-8 hours in a day to faster recovery. *Stay Consistent: During everything perfectly on weekdays and deviating over the weekends will not help. Remember the calories on the weekend counts too. Stay consistent for some time. When you will start seeing the results, it will be easier to follow your diet.