Spot Reduction and Weight Loss
Vol. 9, No. 4 Scott G. Borchers April 2000
What is spot reduction?
Spot reduction is the attempt to lose
mass, particularly fat, in one particular
“spot” of the body. This procedure is a
goal of many individuals who are
overweight. The primary regions
targeted are around the abdominal and
lateral thigh regions. Reducing the fat
content in only one area of the body can
only be accomplished by liposuction, a
costly surgical procedure where adipose
tissue (fat) is sucked out of a particular
region of the body.
The American Society of Plastic and
Reconstructive Surgeons caution that
“no type of liposuction is a substitute for
dieting and exercise.” Additionally, they
warn of risks associated with this type of
surgery, stating that “liposuction carries
greater risk for individuals with medical
problems such as diabetes, significant
heart or lung disease, poor blood
circulation, or those who have recently
had surgery near the area to be
contoured. (1)” Clearly, this is not the
best solution for reduction of fat.
How should I lose weight?
The most effective way to lose weight
varies from person to person, although
there are specific guidelines to follow
according to experts in the fitness
industry. The National Strength and
Conditioning Association (NSCA)
recommends that “the maximum rate of
acceptable body mass loss appears to be
approximately 1% of body weight per
week. Faster rates can potentiate the
loss of lean body mass and glycogen
stores, increase the possibility of
dehydration, and decrease vitamin and
mineral status (2).” The American
College of Sports Medicine (ACSM)
recommendations are congruent,
reporting that “the patient should be
counseled on a rate of weight loss that
averages one to two pounds per week.
Initial weight loss results from loss of
water as glycogen stores become
depleted, thus, accounting for initial
weight loss of three to four pounds per
week for the first few weeks. After two
to four weeks, fat stores become the
primary source of energy and weight
loss slows to one to two pounds per
week. (3)”
Nearly all experts recommend a
combination of diet with exercise as the
course to follow to lose weight. First,
the caloric expenditure must be greater
than the caloric intake. By ingesting
fewer calories, and by increasing
physical activity, this can be achieved.
“Remember, it requires an excess
expenditure of 3500 kcal to lose one
pound of body fat. (4)”

Strength training is an important
facet of any weight training program
Types of weight loss
One important aspect of weight loss to
monitor is the type of body tissue being
reduced. Many people wish to lose
unwanted fat, although their efforts
result in a reduction of both fat and
muscle. This is due to the particular
method employed, namely a lack of
resistance training. According to a
report in ACSM’s Medicine and Science
in Sport and Exercise, “diet in
conjunction with heavy resistance and
endurance exercise training not only
improves peak oxygen consumption but
also has the largest impact on improving
body composition.” Furthermore,
“heavy resistance exercise is an
important component for weight
management programs in men as it
offers several distinct advantages over
weight loss accomplished by dieting
alone. (5)” The addition of a resistance
training aspect to a weight loss program
can help reduce the likelihood of fat free
(muscle) tissue loss.
Through a weight loss program
that includes resistance training,
significant changes in body composition
may occur. The weight of an equal size
of fat free (muscle) tissue can be as
much as three times greater than that of
fat tissue. Because of this, a weight
scale is not an accurate indicator for
estimating fat loss, because one may
have gained muscle causing their body
weight to increase, although he/she may
have trimmed excess body fat.
Nutrition is certainly another key
component to weight loss. One must
make sensible choices about types and
amounts of food they ingest.
Overnutrition has been blamed for the
rampant prevalence of obesity (33% in
adults) in the United States. The
following table offers some guidelines to
follow during any weight loss program.
Characteristics of Healthy Weight
Loss Diets*
• Include the servings from each
food group in the food pyramid
• Sensible balance of carbohydrates,
fats, and protein
• Good sources of key nutrients (Ca,
Fe, Vitamins A and C, B-vitamins,
Protein)
• Low in calories (1200 Kcal)
• Establish good long-term eating
patterns
• Exercise
• An average of 1-2 lbs. per week
*From ACSM’s Health and Fitness Journal (4)
1. www.plasticsurgery.org/surgery/lipo.htm
2. Baechele, Thomas R. Essentials of Strength Training
and Conditioning. Champaign, IL: Human Kinetics,
1994, p.234. ISBN: 0-87322-694-1.
3. Parr, Richard P. 1998. Weight Loss: What Works and
What Doesn’t. ACSM’S Health and Fitness Journal
Vol. 2, No. 2 p. 12-17
4. Foss, Merle L., Keteyian, Steven J. Fox’s
Physiological Basis for Exercise and Sport. Boston,
MA: WCB McGraw-Hill, 1998. P. 452. ISBN: 0-697-
25904-8.
5. Kraemer, William J., Volek, Jeff S., Clark, Kristine L.,
Gordon, Scott E., Puhl, Susan M., Koziris, L. Perry, Et
al. 1999. Influence of Exercise Training on
Physiological and Performance Changes with Weight
Loss in Men. Medicine & Science in Sports & Exercise
Vol. 31, No. 9. P. 1320-29.