The Spot Reduction Myth: Can Exercise Target Specific Fat Loss?

Jen The Health Coach
Jul 10
2 min read

As a health coach, one question I get asked all the time is:

“Jen, what exercises will get rid of this bit of fat around my belly?”

If only it were that simple!

a woman pinching her stomach fat above her jeans and holding a tape measure

The truth is, you can’t choose where your body burns fat from. That stubborn patch on your lower belly, your love handles, or the backs of your arms? You can absolutely strengthen those areas with targeted exercises—but that doesn’t mean you’ll burn fat from there directly.

In this blog, I’ll break down why spot reduction is a myth, what actually works when it comes to fat loss, and how you can support your body to burn fat more effectively—especially during midlife and menopause.

What Is The Spot Reduction Myth?

Spot reduction is the belief that you can burn fat from a specific part of your body by doing exercises that target that area. Think: crunches for belly fat or tricep dips to slim the backs of your arms.

It sounds logical, but research shows it just doesn’t work like that.

How Your Body Burns Fat (It’s Not Location-Based!)

Fat loss happens when your body is in a calorie deficit—burning more energy than it consumes. When that happens, your body taps into its fat stores for fuel. But it chooses where to take that fat from, based on genetics, hormones, and other factors—not based on the exercises you're doing.

That’s why someone can do 100 squats a day and still carry fat on their thighs, or do daily crunches and still have a soft middle.

The Belly Fat Question (And What to Do Instead)

I hear it all the time:

“How do I lose the fat around my lower belly?”

For midlife women, this area can become even more stubborn due to hormonal shifts. But the strategy remains the same:

Focus on full-body strength training to build lean muscle (which increases your metabolism)
Add in cardiovascular work to support fat burning
Prioritise high-protein meals to support muscle and fat loss
Reduce processed foods, added sugar, and alcohol
Be consistent—not perfect!

Why Strength Training Is a Game Changer

In my coaching programs, I always include resistance-based workouts using weights. These sessions don’t just tone muscle—they help your body burn more calories even at rest.

Unlike endless cardio or ab workouts, strength training:

Builds lean muscle
Supports hormonal balance
Boosts fat-burning potential
Improves body composition (even if the scales don’t move!)

Your Body Burns Fat on Its Own Schedule

It’s frustrating, but we all have “trouble spots” that take longer to respond. The key is staying patient, consistent, and focusing on what you can control: your movement, your meals, your sleep, and your stress levels.

Final Thoughts: Forget Spot Reducing—Train Smart Instead

So, can you target fat loss from your belly, arms, or thighs?No—but you can tone those areas and support overall fat loss.

With a well-rounded program like mine that includes high-protein nutrition and weighted workouts, you’ll be giving your body the best possible chance to get leaner, stronger, and healthier—head to toe.