You can’t spot reduce with exercise. If I found the magic exercise to spot reduce, I would become rich very fast! Many people think that by working out a certain body part, the fat will go away right at that particular spot. I wish it was that simple. Working those areas will tone the muscles in those areas, however the fat might be burned in a whole other part of the body.

Of course, losing body fat is a combination of working out and eating sensibly.

Most people can diet and lose weight, but typically it either goes away from the areas they don’t want to lose from or not from the spot they intended. Usually, I ask the person how long it took for them to put the weight on. Most of the time, it has been years. So give it time to get rid of the fats that call your body home. With time, exercise and diet, your body will make positive changes.

That will not happen with 400-500 calories a day. Your body can’t survive on that amount. Typically, an average female needs a minimum of about 1,500 calories a day and an average male needs about 2,000 calories. Of course, it all depends on age, weight, and activity level, but you need to eat to lose fat. Losing weight is doable and being on a diet is workable but picking from which parts it goes away is impossible. Refocus and look at your total workout and diet, put health as No. 1 and be honest with yourself. If you have big buttocks, your family heritage shows you can’t lose your behind! Just make sure it’s tight and toned. Same if you have carried weight around the middle your whole life — it will be very hard to get rid of it. Check with your doctor if you have health issues that have increased or arisen with your increased belly fat (then you do need to work on it to get it down).

Everyone’s body is beautiful no matter what shape, size or ethnicity. Your No. 1 reason to exercise should be your health, strength, mobility and with it comes independence, pride, energy and self-worth.

Stop focusing on which spots need to go, be proud and love your body, strive for health and the rest will follow.

Ester Marsh ACSM, Associate Executive Director JF Hurley family YMCA