Health Debunked: Can You Target Fat Loss?

How often have you heard someone say they want to lose fat in a particular part of their body, like their arms or belly? Deceptive marketing campaigns and unrealistic beauty standards lead many people to believe that this is achievable with exercise and determination. 

But what if we told you that targeting fat loss — also known as spot reduction — in one region alone isn’t worth your time? In fact, it’s not even possible — despite what your new exercise program may claim. 

Before we debunk the idea of using exercise to target fat loss on specific body parts, let’s first discuss the difference between fat loss and weight loss. 

Is it possible to lose fat?

Yes, it’s possible to lose fat. But fat is just one part of your weight. Body fat, bone, muscle, and water all contribute to your total body weight, according to Cedrina Calder, MD, a board-certified preventive medicine physician, health expert, and fitness professional.

“Weight loss is the reduction of your total body weight due to water, fat, and muscle loss,” Calder told GoodRx. “Fat loss specifically refers to the amount of body fat you lose during weight loss.”

In other words, you can’t achieve true fat loss without weight loss. And research suggests that when you lose weight, the regions in your body from which you’re most likely to lose fat first can depend on your sex or genetics. 

For example, a 2017 study found that male participants lost a higher percentage of weight in the trunk of their bodies than the female participants. (The “trunk” means their torso — which includes the chest, abdomen, pelvis, and back.)

Claim: It’s possible to reduce fat in just one part of your body

Spot-reduction theory claims that you can target fat in one part of your body. The origin of spot reduction isn’t totally clear. 

But one thing is for sure: Lots of marketing hype claims it’s possible. You’ve surely seen advertisements for things like a “belly fat blaster program.” Many of these programs claim that building muscle in a particular part of your body will help target the fat surrounding it. 

EXPERT PICKS: WHAT TO READ NEXT

• Strength training for weight loss: Learn how doing strength-training exercises can help you manage your weight.

• Sustainable weight loss: Check out these science-backed tips on how to lose weight and keep it off. 

• How do you measure body fat? BMI, or body mass index, is one of several ways to measure body fat. Learn about the limits of these tools and your options.

What does the science say about spot reduction?

An overwhelming amount of research suggests that targeted fat loss isn’t achievable with exercise alone. For example, one small-scale 2011 study on 24 people revealed that none of them “burned” belly fat after 6 weeks of targeted abdominal exercises. These core exercises included: 

• Oblique crunches

• Stability ball crunches

• Leg lifts

• Abdominal crunches

And a 2015 study showed that targeted exercises still won’t enhance fat loss in just one region of the body. That was true even when the exercises were paired with a more nutritious diet. 

In the study, researchers followed 40 women who had a body mass index (BMI) in the overweight or obese categories. One group participated in 12 weeks of abdominal resistance training and a new diet. They didn’t lose any more belly fat than the group that only focused on dietary changes.

What do the experts say about targeted fat loss?

Dr. Calder agreed about the role of exercise in fat loss. 

“It's not possible to target fat in specific areas,” she said. “When you lose weight, you lose fat from different parts of your body — [and] the body parts that lose fat first are mostly based on genetics.” 

What’s the difference between targeted fat loss and targeted toning?

Dr. Calder emphasized that there isn’t a way to force your body to lose fat in just your belly, for example. But she noted that you can spot tone your abdomen. 

“It’s possible to target parts of your body to increase the muscle definition in those areas,” she added. “By adopting a resistance-training routine for the areas you want to target, you can increase muscle tone, definition, and strength.” 

As a result, fat loss can occur across your whole body.

In fact, a small 2013 study found that after 12 weeks of localized strength training, study participants lost 0.7 kg (about 1.5 lbs) of whole-body fat. 

Targeted toning involves weight loss through full-body workouts (like HIIT and running or rowing) as well as nutrition and dietary habits. 

The authors of a 2019 review point out that “a good fat burner must burn the stored fats, break down the fat cells, and increase the metabolic rate.” The same review suggests that you may be able to create a natural, fat-burning effect in your body by:

• Eating nutrient-dense foods — which are often naturally lower in calories than processed foods 

• Exercising more regularly 

“To blast fat, you have to create a calorie deficit, [and] you can do so by eating a balanced and nutritious diet and being physically active,” said Dr. Calder. 

This includes limiting processed and sugary foods from your diet and prioritizing: 

• Lean protein

• Whole grains

• Fruits

• Vegetables

• Healthy fats 

So, can you target fat loss?

No. Exercise can help you lose fat and overall weight, but you can’t target specific areas for fat loss. And let’s set the record straight: There’s nothing wrong with having some belly fat or any fat specific to one body part. 

Bodies come in all shapes and sizes. And where fat is stored is largely out of your control, making acceptance especially important. Plus, subcutaneous fat — the fat just under your skin — is important for cushioning your organs, muscles, and bones.

Exercise and diet for weight management

Some fat, like visceral fat, can cause health problems. Visceral fat is found around your organs and can cause inflammation. If you’re at an increased risk of health problems due to visceral fat, consider making dietary changes, like following the Mediterranean diet. But remember that you have options beyond adopting a specific diet, like: 

• Eating more fiber

• Getting enough quality sleep

• Taking steps to manage stress

• Reducing how many liquid calories you consume, like from alcohol and sugary drinks 

Stepping up your exercise routine is another way to help manage your weight and support your overall health. Before starting a new dietary or workout plan, it’s always a good idea to consult with a healthcare professional. 

Frequently asked questions

Why trust our experts?

Written by:

Cheyenne Buckingham, BS

Cheyenne Buckingham is a journalist and editor who specializes in nutrition, women’s health, fitness, food injustice, and the relationship between chronic disease and diet. Before joining Nike as the staff editor for activity growth content, Cheyenne was the senior editor at Eat This, Not That!. She has a special interest in food justice and policy and believes everyone should have access to healthy and nutritious foods, at a price that's affordable to them.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

Our editorial standards

Meet our experts