Weight loss is simply explained. Once you start to burn off pounds, your body is burning more calories than you consume each day. The distribution of body fat on your person is largely determined by your genetics, explains the National Council on Strength and Fitness, or NCSF. Contrary to what you might have heard, it's not possible to target fat in one part of your body through diet or exercise.
Where Body Fat Goes
According to the NCSF, your gender plays a role in where you store fat -- and for this, you can blame either a distant hunter or gatherer ancestor. Men stored fat close to the organs so that the fat could sustain them during long hunts and periods of food-gathering. Women, on the other hand, stored fat in areas of the body needed for child-bearing activities. This explains why men still tend to develop body fat around the midsection, giving them an apple-shaped body. Women are prone to store excess weight on the hips and thighs, giving their figure a pear-shaped appearance.
Fat Loss
When you lose weight, you lose it throughout your body. Mayo Clinic nutritionist Katherine Zeratsky explains that by creating a calorie deficit such that you burn more calories than you consume, your body first turns to triglycerides, or fat, as an alternative fuel source. When this happens, your fat cells become smaller. Fat is then reduced to glycerol and fatty acids, and absorbed by your organs and muscles. Finally, they undergo another process that produces energy for your body. The waste product you don't need is excreted through bodily functions such as urination and sweating.
Where You Lose It
There's no way to spot reduce body fat. Doing hundreds of crunches will tone your abdominal muscles, but they won't get rid of stubborn tummy fat. According to the American Council on Exercise, in most cases, the last place you lose body fat is the very place you gained it first. The abdominal area tends to be troublesome for men and some women. The hips, thighs and buttocks are problem spots for most women, as well as some men.
Exercise Tips
The solution to excess body fat is twofold: reducing your calorie intake and increasing your level of physical activity. The American College of Sports Medicine's stand on exercise for weight loss includes recommendations that exceed those for general fitness. Most people who are overweight or obese will see the best weight loss results by getting more than 250 minutes of moderately intense aerobic activity spread out during the course of a week. Schedule time for strength training twice a week to increase your amount of lean muscle mass, which burns more calories even when you're not active.
References
- American College of Sports Medicine: Position Stand on Physical Activity and Weight Loss
- National Council on Strength and Fitness: What Personal Trainers Must Know About Spot Reduction and Body Fat Distribution
- American Council on Exercise: Why is the concept of spot reduction considered a myth?
- MayoClinic.com: What happens to lost fat?
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