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[Health Column] How to Reduce Body Fat: Why Is It Difficult to Lose Fat in Certain Areas? (Body Fat and Belly Fat Management Part 1)

2026.10.20 10:19

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한해솔 원장

Hello! This is Director Han Hae-sol from Sangdong The Hill Anesthesiology and Pain Clinic. ✨

When you start a diet, there are times when you might wonder, "Why isn't my belly getting thinner?" or "Why is my arm fat still the same?" It is an experience where the number on the scale goes down little by little, yet the parts you are most concerned about feel as though they remain unchanged.

but It is difficult to selectively reduce fat in specific areas. Even as overall body fat decreases, changes in different body parts may appear differently.

Even the obesity health information on the Korea Disease Control and Prevention Agency's National Health Information Portal explains obesity management as fundamentally based on dietary control, physical activity, and lifestyle improvements. This means that a lifestyle pattern that can be consistently maintained comes first, rather than a special secret method.

Today, as the first installment of our body fat and belly fat management series, I will systematically explain where to start to reduce body fat, why fat in specific areas is difficult to lose, and why you shouldn't look at the number on the scale. 💡

1️⃣ How to lose body fat, where should I start?

The basic principle is to maintain a lifestyle pattern where consumption exceeds intake for a long time.

To reduce body fat, the basics involve establishing a lifestyle where energy expenditure exceeds energy intake over the long term. However, this does not mean that drastically reducing food intake is a good approach.

If you eat extremely little, you can lose weight quickly for a few days, but it is difficult to maintain for long, and it is easy to increase your food intake again in the meantime. It is more realistic to create a diet plan that can be sustained over time and increase the amount of time spent moving in your daily life.

🥗 It is recommended to have a balanced diet consisting of various foods such as protein, vegetables, and whole grains.

🥗 It is also a good idea to check if you have a habit of frequently consuming sugary drinks or snacks. It is not uncommon for the amount consumed to increase from snacks eaten between meals rather than during main meals.

Rather than looking for a single diet food or 'weight-loss food,' it is more important to consistently manage your overall meal portions and food composition.

Asan Medical Center’s obesity health information also explains that obesity management is fundamentally based on lifestyle improvements, including diet and exercise. Changes are created not by losing body fat from a single specific food, but by the accumulation of daily intake and activity.

A word from the Director

Rather than focusing on how to lose weight quickly, think first about whether you can still be doing this method three months from now.

2️⃣ What are the reasons why fat is hard to lose in specific areas?

Since the location of fat accumulation and body shape vary from person to person, there are areas where changes are felt more slowly.

The locations where fat accumulates and body types can vary from person to person. Therefore, even if you lose weight, changes in specific areas such as the abdomen, upper arms, or chin may be felt relatively slowly.

In particular, belly fat is difficult to judge based solely on the visible fat on the abdomen. Because abdominal fat has different meanings depending on its location It is better to check your weight and waist circumference together.

The way you interpret changes in your body varies depending on whether your waistline is decreasing as the number on the scale goes down, or conversely, whether your weight remains the same while only your waistline is changing slightly.

The difference between abdominal fat and visceral fat, and what criteria should be used when looking at belly fat, will be covered in detail in Part 2 of Body Fat and Belly Fat Management, "Is There a Separate Way to Lose Belly Fat? The Difference Between Abdominal Fat and Visceral Fat."

A word from the Director

If you feel like your belly isn't going away, look at how your waistline has changed first, rather than your weight.

3️⃣ Why shouldn't you look only at the number on your weight scale?

It is recommended to look at changes in weight, waist circumference, eating habits, and activity levels together.

When managing body fat, it is better to look at how your weight, waist circumference, eating habits, and activity levels are changing, rather than just looking at the number on the scale.

Even when assessing obesity, Body Mass Index (BMI) alone cannot fully determine where and how much fat is distributed. This is because the location and amount of accumulated fat can vary from person to person, even with the same weight and BMI.

The appearance of the face and neck areas, such as the chin, can be affected not only by body fat but also by skin condition and the shape of the jaw and neck. This is why it may feel like the impression of those areas does not change as much as expected, even if you lose weight.

📝 It is best to weigh yourself at the same time and under the same conditions and not be swayed by small daily fluctuations.

📝 Waist circumference is measured at the same location at regular intervals to observe the trend of change.

📝 Eating habits, activity levels, and sleep are not immediately reflected in numbers, but they are factors that determine the direction of body fat changes.

If you are looking for ways to reduce body fat, it is more important to monitor changes in weight and waist circumference while consistently managing your diet and activity levels, rather than trying to lose weight quickly in just one area.

By recording various indicators together like this, it becomes easier to determine the overall direction of your body, even if some areas show slow changes. If you find it difficult to assess on your own, receiving a consultation that examines your current body composition and lifestyle habits is also an option.

A word from the Director

"A scale shows only one result. You need to look at your waist circumference and lifestyle records together to see changes in your body."

💬 Frequently Asked Questions (FAQ)

Q1. What is the reason why fat is difficult to lose in specific areas?

A. Various factors, such as blood flow, edema, lifestyle habits, and metabolic environment, can affect changes in body shape in specific areas. Since the location where fat accumulates varies from person to person, there may be areas where changes are felt later.

Q2. What should I do if my weight has decreased but my waistline remains the same?

A. It is difficult to determine where and how much fat has been lost based solely on the weight number. It is best to assess the trend by looking at changes in weight, waist circumference, dietary habits, and activity levels together.

Q3. What is the impact of lifestyle habits on changes in body shape?

A. Habits such as sitting for long periods, lack of exercise, consumption of salty foods, and lack of sleep can cause fluid retention and reduced circulation, which can affect changes in body shape.

Q4. Why is it necessary to check your lifestyle rhythm in body shape management?

A. If your daily routine is irregular, fluid retention and reduced circulation may recur, causing changes in localized areas to appear slowly. It is advisable to first check your rhythms regarding meals, activity, and sleep.

🎯 Conclusion: Look at the 'overall flow' first, rather than a single part.

📌 Key Summary

To reduce body fat, managing your lifestyle, including diet and physical activity, is fundamental rather than focusing only on specific areas.

🔹 Even if you lose weight, changes in certain areas such as the abdomen, upper arms, and chin may feel slow.

🔹 It is difficult to judge belly fat based solely on visible fat; you must consider weight and waist circumference together.

🔹 When managing body fat, it is better to look at changes in waist circumference, diet, and activity level together rather than just weight.

🔹 The difference between abdominal fat and visceral fat will be covered in Part 2.

⚠️ Please make sure to remember

Rather than trying to lose weight quickly in just one area, the first step in managing body fat is to establish sustainable eating and activity habits and to record changes in both weight and waist circumference. If changes feel slow, instead of becoming impatient on your own, please consult with a medical professional to assess your current condition.