Have you ever tried crunches to “flatten” your stomach?
Or maybe that one magic move to burn the fat on your hips?
Sounds ridiculous, right? Yet this is the exact nonsense the fitness industry keeps selling.
And honestly — I’m sick of hearing it, whether it’s live or all over social media.
The Truth
You cannot decide where your body loses fat. Period. Spot reduction is a myth.
Here’s why:
- Your fat cells are distributed based on genetics, sex, and hormones. Some people naturally carry more fat around the hips, others in the belly, others in the arms.
- When you lose fat, your body doesn’t pull energy evenly from every area at the same time. It decides — based on your genetics and biology — which areas will shrink first and which ones will be the most stubborn.
- Doing crunches, hip dips, or triceps kickbacks will strengthen muscles, yes. But they won’t burn the fat covering those muscles.
What Actually Works
- Calorie deficit: You lose fat when your body burns more energy than it consumes. This can be through eating less, moving more, or both.
- Strength training + cardio: Training builds muscle, supports metabolism, and improves overall body composition. Cardio helps increase calorie expenditure and supports cardiovascular health.
- Patience: The body takes its time to let go of stubborn areas. Sometimes the fat on hips or belly is the very last to go.
Think of It This Way
You can’t pick where fat leaves your body any more than you can pick where you sweat. It’s not up to you — it’s up to your biology.
Look, I get it — you’re tired, overworked, short on time, and running low on energy.
But here’s the truth: with the right guidance, everything can change.
It won’t happen overnight.
But if you commit, the results will last a lifetime.
Small, consistent changes in your daily habits will take you further than you can imagine.
And I see it every single day with my clients.
So the next time someone tries to sell you “waist-slimming” crunches, “arm-fat burning” triceps dips, or “hip-fat melting” band exercises, remember:
They’re not selling results. They’re selling bullshit.
If you want change, stop chasing magic tricks.
There are no shortcuts. #sorrynotsorry
Train, eat well, be consistent — and let your body do the rest.
Ready to Get Started?
If you’re ready to finally get there — feeling your best and looking your best — I’ve got you.
Join my gym Andrea’s Room Boutique Gym, subscribe to my online &Body program, or book a consultation.
Whichever path you choose, I’ll be with you every step of the way.
References (Peer-Reviewed Evidence on Spot Reduction)
- Vispute SS, Smith JD, LeCheminant JD, Hurley KS, Donnelly JE. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research, 25(9), 2559–2564. doi:10.1519/JSC.0b013e3181fb4a46
→ Abdominal exercises improved strength but did not reduce abdominal fat. - Katch FI, Clarkson PM, Kroll W, McBride T, Wilcox A. (1984). Effects of sit up exercise training on adipose cell size and adiposity. Research Quarterly for Exercise and Sport, 55(3), 242–247. doi:10.1080/02701367.1984.10608499
→ Sit-ups did not reduce fat in the abdominal region. - Ramírez-Campillo R, Andrade DC, Campos-Jara C, Henríquez-Olguín C, Álvarez C, Martínez C, Baez EI, Castro-Sepúlveda M. (2013). Regional fat changes induced by localized muscle endurance resistance training. Journal of Strength and Conditioning Research, 27(8), 2219–2224. doi:10.1519/JSC.0b013e318278f3f3
→ Localized resistance training did not reduce fat in targeted areas. - Kostek MA, Pescatello LS, Seip RL, et al. (2007). Subcutaneous fat alterations resulting from an upper-body resistance training program. Medicine & Science in Sports & Exercise, 39(7), 1177–1185. doi:10.1249/mss.0b013e318058a5e6
→ Resistance training increased muscle but did not change local fat distribution.
