3530: [Part 2] Is It Possible to Target Fat Loss to Specific Body Parts by Jillian Kubala with Healthline on Losing Body Fat

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[00:01:00] This is Optimal Health Daily. Is it possible to target fat loss to specific body parts? Part 2 by Jillian Kubala with Healthline.com and I'm Dr. Neal Malik. Hey there, welcome back to Optimal Health Daily where I simply read to you from the best health and fitness blogs for free. I cover fitness, nutrition, stress management, weight management, and lots more. This is kind of like an audiobook, but with articles from a bunch of different authors and always with permission from the sites, of course.

[00:01:31] Now, every Wednesday, I like to share a little bit of inspiration with you. And since today is Wednesday, here we go. Quote, The discipline of writing something down is the first step toward making it happen. Lee Iacocca. Now, before we get to today's post, remember, I'm about to read you part 2 from yesterday. So, if you're new here or are skipping around, I'd recommend listening to yesterday's episode first.

[00:01:57] But, if you're all caught up, let's jump right in and hear part 2 and continue optimizing your life. Is it possible to target fat loss to specific body parts? Part 2 by Jillian Kubala with Healthline.com The difference between spot fat reduction and targeted toning. Although spot fat reduction is most likely to be ineffective at burning fat in specific body parts,

[00:02:27] targeting troublesome areas by toning the underlying muscle can have beneficial results. While you can't necessarily choose where your body loses fat, you can choose where you want to look more toned and defined. That being said, it's important to combine targeted toning exercises with cardio workouts in order to burn fat. It's true that muscles are strengthened and defined by toning exercises like abdominal moves and hamstring curls.

[00:02:53] However, these exercises don't burn a ton of calories. For instance, doing lots of ab exercises will result in stronger stomach muscles. But you won't see definition in that area unless you lose overall body weight. This is why cardio and whole body workouts and a healthy diet are necessary to truly see results. How to reduce fat and tone problem areas Although spot reduction may not be the best use of your time,

[00:03:23] many evidence-based methods can help you lose fat and tone your entire body. For example, high-intensity workouts and exercises that engage the entire body have been shown to be most effective at shedding pounds. The best exercises for overall fat reduction include 1. Cardiovascular exercise Cardio, such as running and cycling, uses large muscle groups and has been shown to be effective at torching calories.

[00:03:51] And it may be particularly effective at melting stubborn belly fat. 2. High-intensity interval training, or HIT High-intensity interval training, or HIT, involves short periods of intense activity immediately followed by a recovery period. Studies show high-intensity interval training may be more effective at burning fat than steady-state cardio. 3. Whole-body exercises Instead of focusing on one area of the body,

[00:04:20] whole-body exercises, like burpees, have been shown to burn more calories and lead to more fat loss than targeted muscle toning exercises. And 4. Combining exercises Combining resistance training and cardiovascular exercise has been shown to be more effective at shedding pounds than just focusing on one type of exercise. High-intensity training, whole-body movements, and cardiovascular exercise are very effective for losing weight and toning up.

[00:04:51] If you aren't able to participate in the activities just mentioned, there are many other ways to effectively lose weight and tone up. For example, low-impact exercises like swimming and walking have been shown to be extremely effective for weight loss and are easy to do. Diet is key when trying to lose body fat. While increasing overall activity and adding new exercises to your daily routine is important for weight loss and your overall health, following a healthy meal plan is key

[00:05:20] when trying to shed body fat. In fact, choosing unhealthy foods or overeating can quickly undo all your hard work in the gym. Studies have shown that exercise alone is not effective for weight loss unless a conscious effort is made to control calorie intake and make healthy food choices. To lose weight and keep it off, combine the following diet tips with an exercise routine. Control your portions. Keeping portion sizes in check is key when trying to lose weight.

[00:05:50] One way to reduce your food portions is to use smaller plates or measure out serving sizes to train your eye. Fill up on fiber. Foods high in fiber, such as veggies, beans, fruits, and oats, make you feel fuller and can reduce overeating. Eating a fiber-rich salad before your meals is an effective way to shed pounds. Limit processed foods and added sugar. Cutting back on processed foods like candy, chips, cakes, and fast food is a must for weight loss.

[00:06:20] Ditching sugary drinks like soda, juice, and sports drinks can help as well. And eat protein-rich foods. Protein helps keep you feeling full and may help reduce overeating. Studies have shown that eating a protein-rich breakfast can reduce snacking throughout the day and help you lose weight. Following a healthy meal plan that includes lots of fiber, healthy fats, and protein in controlled portions is a great way to slim down. Furthermore, in order to lose weight, it's important to create

[00:06:49] an overall calorie deficit. Eating healthy, minimally processed foods is the best way to do this. Although overeating is most often associated with unhealthy foods like cookies, chips, and ice cream, it's possible to eat too many healthy foods as well. This is why controlling portion sizes and having a healthy awareness of both your hunger and fullness is important. The bottom line. Many want a quick and easy way to lose fat, especially in troublesome areas like the hips, belly,

[00:07:19] arms, and thighs. Many studies have shown spot fat reduction to be ineffective. Luckily, there are other ways to lose body fat and keep it off. While resistance training may strengthen, build, and tone muscle in a targeted area, a healthy diet and calorie burning activities are necessary to burn fat and get a defined look. Ultimately, focusing on working towards a healthier, more toned body overall may be more beneficial than attempting to lose fat

[00:07:49] in one particular area. With hard work and dedication in both the gym and kitchen, you can achieve your weight loss goals. You just listened to part 2 of the post titled Is It Possible to Target Fat Loss to Specific Body Parts? by Jillian Kubala with Healthline.com and I'll be right back with my commentary. Now, it's just me and a small team behind this show, so I get how much the right hire matters. When you need the right person,

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[00:09:47] Let's go back to discussing diet and how to structure this so that it helps promote fat loss. The advice today's author, Jillian, gave was great. Focus on reducing overall calorie intake, consume fewer highly processed foods while being sure to eat enough dietary fiber and protein. All of this is sound advice. If we want to get more specific, what we can do is think about actual calorie needs. For most healthy adults that want to lose weight, aim for around

[00:10:16] 1500 to 1800 calories a day. Now, of those 1500 to 1800 calories, 40 to 50% of those can come from carbohydrates and think mostly unprocessed carbohydrates. Think pastas, bread, and other grains that contain at least 3 grams of fiber per serving. Looking at the fiber content is a good way to know how much processing that grain went through. 3 or more grams of fiber per serving means you've probably

[00:10:46] made a good choice. So again, 40 to 50% of your daily calories from mostly unprocessed carbohydrates. Now, about 25 to 30% of your daily calories can come from lean proteins like chicken, turkey, and fish. And then, 30% of your daily calories can come from heart-healthy fats. Think olive oil, avocado, nuts, and seeds. Following these nutrition recommendations as well as the advice Jillian gave with regards to

[00:11:15] thinking whole body workouts with resistance training and cardio along with hard work, dedication, and patience, your weight loss goals can be achieved. Alright, that'll do it for today. Thank you so much for being here. Thank you for listening every day. I hope you're having a great week and of course I'll see you back here tomorrow where optimal life awaits. Thank you. Thank you.