Overnight Weight Loss Possible? Debunking The Most Common Fat-Loss Myth

 Targeted fat loss, also known as “spot reduction”, is a type of exercise that many people turn to when trying to lose weight.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Dec 12, 2022 19:47 IST
Overnight Weight Loss Possible? Debunking The Most Common Fat-Loss Myth

3rd Edition of HealthCare Heroes Awards 2023

The internet is full of fad diets and weight loss drinks, yet the majority of individuals find difficulty in shedding weight. According to worldobesity.org, obesity is one of the world's most serious health problems, affecting 800 million people and putting millions more at risk.

You may believe that drinking detox drinks can help you lose stubborn belly fat or thigh fat, but the truth is that there is nothing like spot reduction. Instead, fat loss is a long-term game that is based on three factors: nutrition, exercise, and sleep. So before you engulf any fat loss pill thinking it will help you lose weight, let me educate you that fat loss happens only when there is a calorie deficit, and there is no pill that can transform you overnight.

Debunking Fitness Myth

What Is A Calorie Deficit?

A calorie deficit occurs only when a person consumes fewer calories than their maintenance calories. For example, a person weighing around 70 kgs would have maintenance calories of around 2100 calories, and if he consumes 1700 calories, he will be in a 400-calorie deficit. Over time this calorie reduction leads to fat loss.

Also Read: 5 Tips To Indulge In A Cheat Meal During Your Diet

Is Calorie Deficit Enough To Lose Fat? 

Maintaining a calorie deficit is essential for fat loss, but it is not the only factor. Workouts and sleep are also important factors. Workout helps to boost metabolism and also serves as a bonus, let us take the above example. If a person consumes 1700 calories and burns 300 calories during his workout, he will be in a 700-calorie deficit and a 4900-calorie deficit in a week, which means he will easily lose 1 kg to 1.5kg of fat per week. Sleep is also essential because the human body undergoes harmonic changes while we sleep, and it also provides our bodies with much-needed rest, allowing us to recover faster.


The maintenance calories change as you make progress.

How To Calculate Your Maintenance Calories? 

The amount of calories required by the body is determined by several factors, including your age, height, weight, gender, level of physical activity, and overall lifestyle. Active individuals can estimate how many calories they require each day by multiplying their current body weight by 30, or they can use their basal metabolic rate (BMR) and activity levels.

Adult Male: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5 + BMR

Adult Female: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161 = BMR

Also Read: Lean Protein: Why We Need It & 5 Best Sources

Pro Tip

Hydration is key when it comes to losing fat as the human body cannot adequately digest stored fat or carbohydrates without water. When water molecules interact with triglycerides (fat) in the first stage, hydrolysis, glycerol and fatty acids are generated. Hence, for the body to burn off stored fat as well as fat from food and drink, you need to consume adequate water.

Image Credit: Freepik