By: Rashid Ali
A Conversation Between a Dietician, Fitness Trainer, and a Leading Plastic Surgeon
Despite our best efforts in the gym and kitchen, stubborn fat deposits often resist even the most disciplined routines. Whether it’s the lower abdomen, love handles, thighs, or back, these areas can be especially frustrating — and sometimes feel particularly challenging to change.
To explore effective solutions, we brought together three experts from different fields: – Laura Mitchell, Registered Dietitian specializing in metabolic health – Marco Diaz, certified personal trainer with a focus on body recomposition – Dr. Nazmi Baycin, board-certified plastic surgeon and a leading authority on liposuction procedures in Dubai.
Together, they unpack the myths, realities, and modern strategies for achieving sustainable fat reduction — from natural methods to advanced surgical intervention.
Why Is Some Fat So Difficult to Lose?
Laura Mitchell, RD: “Fat distribution is largely hormonal and genetic. Women often store more fat in the hips and thighs due to estrogen, while men typically hold onto belly fat. Some areas are more resistant to breakdown because they’re metabolically less active. So even in a calorie deficit, your body may not always prioritize burning fat from these stubborn spots.”
Marco Diaz, Fitness Trainer: “Exactly. You can lose weight, but still have a belly pooch or fat around the flanks. Unfortunately, there’s no such thing as spot reduction through exercise. The body decides where it sheds fat, and that’s where people often feel stuck in the process.”
What Works: Diet or Exercise?
Laura Mitchell: “Both are essential, but if you’re asking what tends to have a more noticeable effect, it’s diet. A sustainable calorie deficit, paired with enough protein and micronutrients, is crucial. Quick fixes or extreme diets can slow your metabolism and can end up preserving fat while burning muscle — the opposite of what you want.”
Marco Diaz: “I focus on building lean muscle through resistance training combined with high-intensity interval training (HIIT). The more muscle you build, the more calories you burn at rest. That’s key to long-term fat reduction and body recomposition.”
When Diet and Exercise Aren’t Enough
Dr. Nazmi Baycin: “Some patients do everything right — they eat clean, they train hard — but still find it difficult to shift fat from certain areas. That’s where liposuction may be an option. It’s not a weight loss tool; it’s a body contouring procedure designed to reshape areas where fat is genetically or hormonally persistent.”
Marco Diaz: “I’ve trained clients who’ve hit that wall. They’re lean, strong, and consistent, but they still struggle with problem areas. When they combine our training with a surgeon like Dr. Baycin, they finally get the balanced physique they’ve worked for.”
A Sculptor’s Approach to Liposuction
Dr. Nazmi Baycin, known for his artistic approach and natural-looking outcomes, treats liposuction as more than just fat removal.
“It’s about precision and proportion,” he explains. “I sculpt the body rather than just flatten it. Whether it’s the abdomen, thighs, arms, or flanks, the goal is to enhance contours while maintaining harmony.”
Dr. Baycin’s technique often involves 360-degree liposuction, addressing the entire midsection, and may also include fat grafting to create smooth, athletic lines. Patients especially appreciate his ability to deliver well-defined results that still look completely natural.
Post-Procedure: Is It Permanent?
Laura Mitchell: “Fat cells removed through liposuction don’t grow back, but the ones that remain might still expand if you overeat or stop moving. Long-term results depend heavily on adopting good nutrition habits.”
Marco Diaz: “Recovery is the reset point. I build custom training plans once patients are cleared for activity, to maintain tone and enhance the surgical outcome. Strength training after liposuction not only helps sculpt the body but also reduces the chances of fat returning to unwanted areas.”
Dr. Baycin: “Surgery gives you a head start. What you do with that opportunity has a significant impact on how long the result lasts. I always emphasize that aesthetic surgery works best when paired with an active lifestyle.”
For many people, stubborn fat isn’t a sign of laziness — it’s simply a part of their unique physiology. Thankfully, a blend of smart nutrition, targeted training, and, when needed, expert surgical contouring can help achieve meaningful, long-lasting transformation.
As Dr. Nazmi Baycin says,
“Our goal isn’t to make everyone look the same. It’s to help each individual look like the best version of themselves — balanced, confident, and natural.”
Disclaimer: The information provided in this article is for informational purposes only and is not intended as medical advice. Please consult with a qualified healthcare professional before making any decisions regarding diet, exercise, or medical procedures. Results from diet, exercise, or surgical procedures may vary based on individual health conditions and factors.
