Spot reduction, the idea of losing fat from a specific area by exercising it, is a popular fitness myth. Scientific evidence suggests fat loss is systemic, not localized. Effective fat loss involves full-body workouts, a healthy diet, and consistency. While targeted exercises can tone muscles, overall fat reduction reveals definition. Most scientific studies have shown that spot reduction doesn’t work. Fat loss doesn’t happen in isolated areas. Instead, when your body needs energy, it breaks down stored fat — called triglycerides — into fatty acids and glycerol. These are released into the bloodstream and used as fuel during activity. This process happens throughout the entire body, not just in the muscle you’re working. So even if you’re targeting your arms or belly with specific exercises, the fat your body uses for energy could be coming from anywhere.