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Last Updated on May 18, 2018

The Biggest Myth About Losing Belly Fat: Can You Lose Belly Fat Only?

The Biggest Myth About Losing Belly Fat: Can You Lose Belly Fat Only?

There’s a guy in the fitness center I manage that is struggling with losing belly fat. To battle that issue, he chooses to wear a ‘fat-losing belt’ and rubs his belly with a special ‘fat-burning ointment’. He has tried to lose his belly fat for over a year now, with little to no success.

Most people think that they can target specific areas of their body to lose fat; for instance: they want to lose weight on their belly or on their thighs only. This is called spot-reducing fat, but this is mostly a stubborn myth. Although there could still be some truth behind it. In this article, I will explain the reason why this is, and how you can actually lose your belly fat.

How fat reduction works

In biochemistry class, you are taught that fat is stored as triglycerides in fat cells. You also learn that fat is energy dense and a pain in the rear for your body to metabolize.

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    Fat is so hard to break down because it’s stored as triglycerides. To use the fatty acids, your body first has to cut the glycerol molecule from the fatty acids. From there, the fatty acids travel within the blood stream to the muscle cell, where it gets turned into energy inside the mitochondria.

    You don’t have to understand every single step of this process. The key takeaway here is that using your fat as energy is what your body doesn’t necessarily want to do.

    The truth behind the myth

    Scientists established long ago that targeting specific areas of fat was impossible. The myth has persisted largely because of dubious infomercials that play non-stop at 3am in the morning.

    But this myth actually has some truth behind it. If you touch your body part with the most fat stored, you will notice that this part is cooler than the other parts of your body. That’s because in this area there’s minimized blood flow.

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    Most spot-reducing gimmicks try to increase the blood flow to a certain area of your body, such as your belly or your thighs. In theory, this works; but practically, the effect is so minuscule that you won’t see any real difference.

    Don’t believe the hype. If it sounds too good to be true, it most likely is.

    How to lose body fat instead

    All living organisms must obey the first law of thermodynamics. The balance between energy intake and energy expenditure determines energy storage. Your body stores energy in the form of fat cells.

    To lose body fat, you have to burn more energy than that you consume. It’s simple actually. Here are three ways how you can do this:

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    1. Pump up your muscles

    While you may not be able to decrease the fat size on a certain body part by training in the gym, you will better your proportions. If you struggle with belly fat, training your back muscles will get you a better look in the long-term, as your body will look more proportional.

    A great exercise if you want to spot reduce belly fat on your thighs is to do the squats or the leg press. These exercises train your whole body and help strengthen the muscles underneath. This creates a toned look in the long-term. Ask a competent friend, or hire a professional coach for workout advice.

    2. Hit that treadmill

    Due to your genetics, you can’t decide where you will lose fat in the first place, but your actions will decide if you lose fat in the first place.

    A great way to lose fat is cardiovascular training. While most people hate doing cardio (I’ve been there too), it nonetheless is important for your heart health. If you simply can’t manage to step on a treadmill, you can sign up for martial arts classes or do a team sport where you exert yourself on a regular basis. A friend of mine has lost over 20 lbs by doing martial arts 2 times a week.

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    3. Eat like an adult

    We all know which foods are good for us. Yet our actions don’t match our understanding most of the time. Sometimes we eat like we are 5 years old.

    The best advice I can give you in the case of nutrition is to eat like a freaking adult. Eating cereal for dinner or Twinkies as a snack? To be blunt here: take a look in the mirror. This is not how you are supposed to eat.

    Start with simply eating more of the good stuff on a daily basis. Eat a little bit more vegetables than you are usually eating and you’re already making a great decision.

    For more weight loss guidance regarding nutrition, you can watch this video:

    Don’t believe the hype

    Spot reducing doesn’t work. Don’t believe the media hype and scrupulous advertisers.

    Ointments and specific belts may help you but it’s in a very minuscule way. Stick to the basics: train your muscles, do cardio regularly and eat like an adult. The results will come; be patient and enjoy the process.

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    Florian Wüest

    Qualified and experienced fitness trainer and online coach.

    Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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