If you’ve ever tried to focus on just losing weight in one spot – like your stomach, thighs, or arms – you’ve probably realised it doesn’t quite work that way. Trust me, I’ve been there. I’ve tried everything from crunches to special diets aimed at targeting belly fat, hoping to see a change in that one area. But no matter how much I worked on my abs, the fat didn’t magically disappear from my stomach. That’s because you can’t just choose one area to lose weight. Let’s dive into why.
1. Spot Reduction is a Myth
There’s this common belief called spot reduction – the idea that you can target fat loss in a specific area by working out that part of your body. It sounds great, right? Just do a million sit-ups to lose your belly fat. But here’s the truth: your body doesn’t work that way.
When you lose fat, it happens uniformly across your body, not just in one spot. So even if you’re targeting your belly with crunches, for example, your body is still going to burn fat from all over – including your arms, legs, and face. You don’t have control over where the fat comes off first, and that can be frustrating. But it’s a natural part of the process.
2. Hormones Play a Huge Role
When it comes to perimenopause or menopause (or just being a woman in general), hormones can make fat loss tricky. Hormones like estrogen, progesterone, and cortisol (stress hormone) all influence where fat is stored in the body, and they’re the ones that decide if you store fat around your hips, belly, or thighs. During perimenopause, for instance, hormonal shifts can lead to more fat around the stomach, making it seem like it’s just your belly that’s getting bigger.
But even though those hormones are at play, you still can’t just target your stomach. As much as we might want to focus on just burning that belly fat, we need to focus on holistic fat loss — working on the whole body.
3. Consistent, Full-Body Workouts Work Best
The most effective way to lose fat is by incorporating full-body workouts that work multiple muscle groups. When you focus on strength training, you build muscle, and muscle burns fat — all over your body. Cardio can help too, but the key is not isolating one area. Whether you’re lifting weights, doing yoga, or even going for a walk, full-body exercises are your best bet for burning fat across the board.
I found that incorporating a mix of strength training and HIIT (high-intensity interval training) really made a difference. It not only helped me shed fat from all over, but it also helped me build muscle, which sped up my metabolism and made fat loss easier.
4. Diet is Half the Battle
Along with exercise, nutrition plays a huge role in fat loss. And when it comes to eating, there’s no magic food that’ll make fat disappear from one area. To lose fat, you need to be in a caloric deficit — meaning you burn more calories than you consume. But this doesn’t mean you should starve yourself or cut out entire food groups. It means making healthier choices and focusing on whole foods like lean protein, veggies, and healthy fats.
When I focused on improving my nutrition, especially with a higher intake of protein, I saw the most noticeable changes across my entire body. My energy levels improved, and I started seeing the fat slowly melt off.
5. Fat Loss is a Process, Not a Quick Fix
Losing fat, especially around your stubborn areas, takes time. There’s no “quick fix” or shortcut. It’s about consistency in your diet and workouts, and patience with the process. You might see fat coming off in areas you didn’t expect first, like your arms or legs, and that’s totally normal. It’s frustrating, but remember that every bit of fat loss counts, and you’ll eventually see changes in the areas you want most.
Ready to Lose Weight the Right Way?
If you’re frustrated with trying to target specific areas of your body and want to learn a real, sustainable strategy for fat loss, I’ve got your back. I help women over 40, especially those going through perimenopause, create personalised plans that work for their unique bodies, hormones, and lifestyles. Let’s focus on getting your body to work as a whole — shedding fat everywhere and building strength that lasts.
Book a free consultation with me today, and let’s talk about how I can help you reach your goals.
