Is Spot Reducing Possible?
Many people are under the impression that they can simply lose stored body fat in a particular area of your body by doing the associated exercise for that area. For example, if someone wants to lose stomach fat, you may find them doing a lot of crunches. I have also witnessed those who are under the impression that arm fat can be lost by doing arm workouts. While toning those areas can make the fat seem less apparent, you will not necessarily lose fat just by doing the targeted exercises. It is simply not possible to target a specific area of fat on your body. You can do as many crunches as you’d like and the stomach fat won’t budge.
Overall Body Fat
Losing fat in a particular part of our body will also require you to lose fat everywhere else. This is done simply by burning more calories than you eat.
Eating at a calorie deficit and exercising to burn calories is a great way to lose body fat. This will require that you carefully dial in the amount of calories you need to eat each day to lose fat.
The First Step
The first thing you need to do is determine what your maintenance calorie level is. This is called your Basal Metabolic Rate (BMR). Your BMR is calculated by your height, weight,age, and gender. The resulting number is about the amount of calories your body would burn if you were to sleep all day. Once you know your BMR, you just need to use the Harris Benedict Formula. This will factor in your activity level to find out your daily caloric needs in order to maintain your current weight. Eating below this number will result in weight loss.
Note: it’s recommended that you start eating at only a daily calorie deficit of 100-200 calories. Monitor your results closely and adjust your calorie intake accordingly.
Once you figure out you daily calorie intake requirements, you can begin putting together a nutrition plan.
You should eat an adequate amount of protein so you can retain muscle mass while losing fat.
Your stubborn fat areas will begin to improve overtime if you can stay consistent in your weight loss plan.