Advertising
Advertising

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.

Advertising

    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.

    Advertising

    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:

    Advertising

    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.

    Advertising

    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.

    More by this author

    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?

    Trending in Physical Strength

    1 How to Help Nausea Go Away Fast with These 5 Fixes 2 13 Simple Healthy Lifestyle Tips for Busy People 3 How to Burn Calories Effectively (The Healthy Way) 4 10 Lower Body Workouts Anyone Can Try at Home 5 What Helps Yeast Infections: Foods To Eat And Avoid

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on June 26, 2019

    I Hate My Life: 10 Things You Can Do Now to Stop Hating Life

    I Hate My Life: 10 Things You Can Do Now to Stop Hating Life

    Hating life is a bit of a misnomer it seems: in the media, in education, in every aspect of our lives, we’re shown visions of a perfect world, one where everyone is happy and life is a decades-long dream. Unfortunately, it isn’t.

    Life can and is hard and tough and painful at times. I have first-hand experience of this: at this time years ago, I was a recent university graduate, unemployed and aimless. All of this was having a knock-on effect on my social and mental wellbeing—I wasn’t sleeping. I wasn’t seeing my friends as often. I was snappy to family members and I could barely drag myself out of bed in the morning…

    That doesn’t mean it can’t change.

    Life goes through ebbs and flows all the time and the key to getting through it all without cutting off your social circle and eating your local grocery store out of Ben & Jerry’s, is to cultivate some techniques and methods of going through life with some stability and grace. It’s not a guarantee against life’s hardships but, take the steps you want to use and you won’t hate life.

    If you want to stop hating your life and start falling in love with it, take these steps:

    1. Get Plenty of Sleep

    Seriously, you’re obviously going to be grouchy and more inclined towards the more miserable side, if you’re not getting your recommended seven or more hours of sleep a night.

    Start checking in how much you sleep and then start making steps to go to bed earlier and sleep for longer. It might cure every problem but at least you’ll be well-rested and less likely to nap throughout the day. If you having trouble getting to sleep, go and

    2. Eat Healthily

    I have had a real issue with eating healthily for years and it wasn’t until I was hospitalised a few years ago (for a condition unrelated to my eating for the sake of disclosure), that I really started to look at what I ate and how I viewed my body.

    Advertising

    I’m absolutely an advocate of body positivity and loving your body at any size and while I haven’t lost any huge amount of weight, eating a hell of a lot healthier improved my mood and made me feel better.

    In short, it’s absolutely okay to have a pizza and a soda as a treat, but just have something healthier tomorrow.

    3. Write It All Down

    Sometimes the best thing you can do is let it all out. Keeping things that are making you hate life all bottled up is neither helpful to getting out of that cycle nor healthy for your overall wellbeing.

    Grab yourself a notebook, a journal, a diary, a bit of paper, whatever, and just start writing down how you feel. As soon as you’ve done that, start thinking about what you could do in theory to stop this from happening or to stop you from feeling like this.

    4. Get Some Fresh Air

    It’s underrated and we all take it for granted, but really, getting out of your home and going for a walk can be really beneficial. It gets you outside in the (hopefully) sunshine and getting to see the whole of life as you walk around can be really grounding and calming.

    Believe me, if you’re stuck inside mulling over on the bad things of your life, grab a pair of sneakers and go for a walk. Plus, it’s free. Can’t say better than that, can you?

    5. Get Some Exercise

    This is practically a Part II of the previous step, but as someone who used to look at the gym as something people did when they were feeling particularly masochistic, I can actually say I enjoy it now.

    You don’t even have to subscribe to a fancy gym—go for a run around the block with your headphones in or lift some heavy boxes to build up muscle tone.

    Advertising

    Bonus: Doing all that heavy lifting of boxes or incorporating exercise into chores will make your house cleaner and look even more awesome, as well as making you look and feel better.

    6. Treat Yourself

    Hating your life can be exhausting, and I mean that literally. It drains the energy from you until all you want to do is lie in bed with a pint of ice cream and the last five seasons of a TV show on Netflix.

    Therefore, a good thing to keep your spirits up can be to treat yourself.

    Life is too short, after all, to deny yourself some treats. Go see that movie that looks awesome in the cinema, grab a gelato with a friend, paint your nails, whatever makes you happy, do it. You deserve it.

    Here’re more ideas to inspire you: 30 Ways To Treat Yourself No Matter What

    7. Cut out Those Negative Triggers

    Chances are that if you hate life, something is setting off those triggers in your head. Until you’re able to deal with them without turning all misanthropic, the best thing might be just to get rid of all of those negative triggers.

    If you’re suffering from what AllGroanUp refer to as “Obsessive Comparison Disorder” (i.e. obsessively checking out the lifestyles of all your “successful” friends), then stop using Facebook and Twitter as much.

    Social media can be a fantastic way to connect, but it can be also be a toxic environment for neuroses and comparisons to breed.

    Advertising

    Trust me, I know. If it sets you off, cut it out.

    8. Dance

    Yes you can dance. No, really, you can. It doesn’t matter if you’re not some breakdancing dynamo or ballroom extraordinaire, everyone can dance. It’s programmed into the human race, the ultimate expression of emotion.

    Dance like no one’s watching, dance like you don’t care. Tap your feet, sway your hips, go as mad or as wild as you want to to your favourite songs. Nothing quite shakes the cobwebs off than losing yourself in rhythm and dance to a song you love.

    9. Get Organized

    A great way to start moving forward and looking at what you can change in your life to make it better, is to get organized.

    Spend a weekend going through your home and clearing the unnecessary stuff out of it. Get rid of the stuff you don’t need or don’t want anymore and start to give everything a space.

    It doesn’t have to look like it’s stepped off the pages of Good Housekeeping, but clearing a lot of space and making sure that your home has a bit of harmony can do wonders for your mental wellbeing.

    10. Pay It Forward

    Life is a mystery and it can be a minefield to get through. Sometimes you stumble, sometimes you fall. The important part is to pick yourself back up and keep walking forward.

    Paying it forward is simply helping others. Charity is something that is often thrown around as an accessory to human behavior—how many celebrities have you read about who have done something heinous, but are defended by the phrase “but [they] do charity work”?

    Advertising

    Go volunteer! If you think you’re at breaking point, go help other people.

    People in the world out there will be going through the same things that you are going through; and while you might not run into someone who’s going through the exact same circumstances, you will be helping people who need help.

    Helping out a soup kitchen, or at a church bake sale, or at a homeless shelter or wherever needs help, can make a huge difference to the lives of those individuals involved. And believe me, it’ll do a hell of a lot for your state of mind .

    A great idol of mine, Audrey Hepburn, once stated that we have two hands: one for helping ourselves, and one for helping others. That’s a fantastic sentiment and one I think will help people who hate their live.

    If you go and help other people, you’re having such a positive ripple effect on the world that some of it will come back to you one way or another, and it will get better.

    More to Motivate You

    Featured photo credit: Unsplash via unsplash.com

    Read Next