If spot reduction is a myth, what works then?

‍Updated on: 4 June 2026

Many people struggle with stubborn fat in areas like the arms, tummy, and thighs, which diet and exercise often don't address.

The idea of spot reduction through specific workouts is a myth. Alternatives include surgical options like Vaser Liposuction and 4D Liposuction at Amaris B Clinic in Singapore.

Vaser Liposuction removes fat while preserving surrounding tissues, while 4D Liposuction enhances muscle definition. Ideal candidates should have good muscle tone and be near their goal weight.

Liposuction can also lower blood fat levels and reduce cardiovascular disease risk. Maintaining a healthy weight with diet and exercise is essential for lasting results.

We all have some extra flab in particular areas of our bodies.

Whether it’s the lower arms, tummy or thighs, these pesky bits of fat often don’t budge with regular exercise or diet.

And, if you’re thinking about spot reduction, no, it won’t cut it, either.

Spot reduction

It’s a misnomer that you can target fat from certain areas of your body and remove it by working specific muscles; for example, targeting the abdominal muscles to lose flab around the midsection.

In most cases, this kind of fat loss method isn’t successful.

According to a study in the Journal of Strength and Conditioning Research, after 6 weeks of intensive ab workouts, participants found that their midsections hadn’t slimmed down ^[1].

A related study also found that 12 weeks of one-armed workouts resulted in less loose skin in the trained arm, but zero fat loss ^[2].

Although toning and skin tightening benefits can be achieved by targeting a single body part, it won’t help slim that area.

When you work out, your whole body from top to toe benefits from the exercise.

In a nutshell, spot reduction is a myth.

What are the alternatives?

Instead, spot reduction is only possible with targeted fat removal surgery.

Two examples of this are Vaser Liposuction and 4D Liposuction (Hi-Definition Lipo), both offered by Amaris B Clinic in Singapore.

Vaser Liposuction

Vaser Liposuction is a popular body sculpting procedure that helps to remove stubborn fat that wouldn’t otherwise budge with dieting or exercise.

The procedure targets only areas with unwanted fat; it conserves other critical connective tissues, nerves, and blood vessels, leaving them undisturbed.

Compared to non-surgical fat reduction technologies such as fat freezing, which yields only 10% to 15% of localised fat and requires multiple sessions, Vaser Lipo is capable of removing over 90% of localised fat instantly in one session.

The treatment also has an additional skin tightening benefit.

4D Liposuction (Hi-Definition Lipo)

While Vaser Liposuction primarily removes the deep layer of fat, 4D Liposuction (Hi-Definition Lipo) requires more attention to detail.

This abdominal sketching surgery removes the superficial and deep fat surrounding muscle groups to enhance the visibility of underlying toning and musculature.

During the procedure, the targeted body part will be marked, and fat will be sculpted to create a frame around the muscles to be enhanced.

Careful sculpting follows, with a small amount of fat left to amplify the underlying muscle tone.

In women, the commonly targeted areas include the serratus, obliques, and rectus abdominis.

The most desired physical trait for men is the washboard abs.

“So, the ideal candidate should be someone with good muscle tone and without much fat or loose skin. They should already be close to their goal weight and have some definition in the abs.
This procedure is therefore ideal for those who consistently work out four to six times a week but fail to achieve the ‘washboard’ appearance, which generally can only be seen if you have very little body fat," says Dr Puah.

If you’ve been working hard at the gym and cutting calories but haven't yet seen the abs definition you’re hoping for, this body sculpting treatment can help you achieve a more athletic look.

Health benefits of liposuction you may not know of

Amaris B Clinic aims not just to provide body sculpting solutions but also to give patients a head start to better long-term health.

Fat removal through liposuction is more than just vanity.

Several clinical and scientific papers have found various health benefits.

These include lower blood fat due to a 25% reduction in triglycerides; increased metabolism; lower body fat; and a reduced risk of cardiovascular disease ^{[3, 4, 5]}.

For long-lasting liposuction results

According to Dr Puah, maintaining a healthy weight is the best way to achieve lasting results from your liposuction procedure.

Here are some of his lifestyle tips.

• Increase your intake of fruits and vegetables from each colour group, loaded with essential nutrients and vitamins.
• Watch how much you’re eating. If you’re bored or busy, you tend to consume more.
• Eat more protein and healthy carbs to fill up.
• Exercise regularly to burn more!
  

Liposuction doctor in Singapore, Dr Ivan Puah

Not only does Dr Puah treat patients who require a bit of nip-and-tuck via Vaser Liposuction and 4D Liposuction (Hi-Definition Lipo), but he also regularly sees patients who require secondary liposuction correction cases, as well as those suffering from gynecomastia (enlarged male breasts).

Surgical body contouring and fat-removal procedures are performed in a MOH-accredited Day Surgery Centre.

There’s also an anaesthesiologist to care for you during the surgery while you’re under twilight sedation (not general anaesthesia).

Postoperative care is not compromised either, with a comprehensive post-surgical care team attending to you after.

Reference

[1] Vispute, Sachin S; Smith, John D; LeCheminant, James D; Hurley, Kimberly S. The Effect of Abdominal Exercise on Abdominal Fat. Journal of Strength and Conditioning Research 25(9):p 2559-2564, September 2011. | DOI: 10.1519/JSC.0b013e3181fb4a46

[2] Kostek MA, Pescatello LS, Seip RL, Angelopoulos TJ, Clarkson PM, Gordon PM, Moyna NM, Visich PS, Zoeller RF, Thompson PD, Hoffman EP, Price TB. Subcutaneous fat alterations resulting from an upper-body resistance training program. Med Sci Sports Exerc. 2007 Jul;39(7):1177-85. doi: 10.1249/mss.0b0138058a5cb. PMID: 17596787.

[3] Benatti, F. B., Lira, F. S., Oyama, L. M., do Nascimento, C. M., & Lancha, A. H., Jr (2011). Strategies For Reducing Body Fat Mass: Effects Of Liposuction And Exercise On Cardiovascular Risk Factors And Adiposity. Diabetes, Metabolic Syndrome And Obesity : Targets And Therapy, 4, 141–154. doi:10.2147/DMSO.S12143 www.ncbi.nlm.nih.gov/pmc/articles/PMC3138146/

[4] Sailon, A. M., Wasserburg, J. R., Kling, R. R., Pasick, C. M., & Taub, P. J. (2017). Influence Of Large-volume Liposuction On Metabolic And Cardiovascular Health: A Systematic Review. Annals Of Plastic Surgery, 79(6), 623-630.

[5] Garrow, J. S., & Summerbell, C. D. (1995). Meta-analysis: Effect Of Exercise, With Or Without Dieting, On The Body Composition Of Overweight Subjects. European Journal Of Clinical Nutrition, 49(1), 1-10.