Targeted fat loss possible

You can lose weight as a vegan, vegetarian, Paleo enthusiast, or Keto follower—as long as you stick with it. Of course, she recommends eating a well-balanced diet that limits snack foods like chips, and incorporates plenty of vegetables, fruits, and whole grains. Undoubtedly, exercise will ramp up your weight loss efforts.

Though you can build muscle in certain areas, targeting fat loss isn't realistic

Samuel recommends compound movements like burpees, deadlifts, squats and rowing, because they ramp up your heart rate, force your entire body to work and burn more calories. United States. Type keyword s to search. Today's Top Stories. Getty Images. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano. Losing weight from one particular area such as the thighs, waistline, and arms - some common areas in which most people tend to store excess fat — can be a common goal for many people.

However, the theory of targeted fat loss, or spot reduction, has not been proven effective by scientific studies.

Read - Weight loss: How many calories should you eat at breakfast to slim down and maintain a flat tummy? Many studies have debunked spot reduction, although the idea has been promoted as a way to reduce fat stores in certain areas through targeted exercises.

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For instance, one study showed that people who performed only exercises targeting the abdominals for six weeks reported no reduction in belly fat. Similarly, another study found that overweight and obese women who did resistance training of the abdominals had no effect on belly fat loss, compared to dietary intervention alone. While regular exercise and increasing overall physical activity is crucial for fat loss and good health, studies have shown that exercise alone may not help you shed the pounds unless you make healthier food choices.

What the research says

The healthiest and most effective way to lose more fat and avoid gaining weight is following a healthy, balanced diet that is rich in fresh fruits, vegetables, whole grains, healthy fats, and protein while avoiding or limiting intake of processed foods and added sugar. A healthy meal plan that includes plenty of fibre, protein, and good fats in controlled portions, combined with regular exercise can help you lose weight, including those troublesome areas like the belly, hips, thighs, and arms.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice.

Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet. Get the Latest health news , healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now.

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This is the only way to slim down. Does spot reduction really work for losing fat in specific body parts, including the belly and thighs?