Body Sculpting & Fat Reduction

When diet and exercise fail to flatten stubborn areas of fat, a variety of body sculpting treatments can help you reach your goals. Discover the best fat reduction treatment options, with an in-depth look at surgical and nonsurgical procedures ranging from fat freezing to liposuction.

When diet and exercise fail to flatten stubborn areas of fat, a variety of body sculpting treatments can help you reach your goals. Discover the best fat reduction treatment options, with an in-depth look at surgical and nonsurgical procedures ranging from fat freezing to liposuction.

Medically reviewed by Sheila S. Nazarian, MDBoard Certified Plastic Surgeon
Written byKaryn RepinskiUpdated on July 1, 2021
RealSelf ensures that an experienced doctor who is trained and certified to safely perform this procedure has reviewed this information for medical accuracy.You can trust RealSelf content to be unbiased and medically accurate. Learn more about our content standards.
Body Sculpting&Fat Reduction 754x484
Body Sculpting&Fat Reduction 754x484

Even fit people can still have pockets of excess fat along the waistline, including the belly and flanks. When lifestyle changes aren’t enough, body contouring procedures can help. 

Body-shaping treatments can give you a slimmer waist and torso by removing excess fat cells from trouble zones such as love handles or a muffin top. (Just keep in mind that none are weight-loss treatments, so you'll need to be at or close to your ideal weight.)  

Doctors and RealSelf members say these procedures deliver the best results.

UltraShape Power (Page Image)UltraShape Power

nonsurgical

SculpSure (Page Image)SculpSure

nonsurgical

BodyTite (Page Image)BodyTite

surgical

CoolSculpting (Page Image)CoolSculpting

nonsurgical

Liposuction (Page Image)Liposuction

surgical

Worth It Rating73%74%62%79%68%90%87%
Average Cost$3075$3000$1950$6625$2275$6225$6825
DowntimeNo downtimeNo downtimeNo downtimeUp to 1 week of downtimeMinimal downtimeUp to 2 weeks of downtime1–2 weeks of downtime
AnesthesiaNo anesthesiaNo anesthesiaNo anesthesiaLocal or general anesthesiaNo anesthesiaLocal or general anesthesiaLocal or general anesthesia
  • UltraShape Power uses focused ultrasound energy as a form of ultrasonic cavitation (sometimes called “cavi lipo”) to break up and destroy fat cells in the abdomen, hips, or thighs. Patients typically need three treatments, spaced two weeks apart for optimal results. The treatment takes about 30 minutes and is virtually painless. Since UltraShape Power doesn’t damage the surrounding tissue, there’s no bruising, swelling, or soreness afterward. Research has found that UltraShape Power can provide a 32% reduction in the thickness of the subcutaneous fat layer in the abdominal area after a series of three treatments. Results typically start to show two weeks after a patient’s third treatment, and results are permanent. Find doctors who offer UltraShape Power.

  • Emsculpt and Emsculpt Neo tone muscles and burn fat using high-intensity focused electromagnetic technology. These noninvasive, FDA-cleared treatments can create more definition and reduce the circumference of the abdomen as well as of smaller body areas, like the upper arms, thighs, and calves. The Emsculpt device induces nearly 20,000 muscle contractions per 30-minute session—way more than you could achieve through normal exercise. Repeated contractions stress the muscles, triggering changes at the cellular level that make them grow bigger and stronger.  Emsculpt Neo, the latest version of Emsculpt, delivers up to 20% more electromagnetic pulses than the original, giving the device’s muscle-toning capabilities a nice boost. It also utilizes radiofrequency (RF) energy to burn fat more effectively. The combined actions of muscle tightening and fat-cell destruction create stronger, more defined muscles. Four sessions are needed, for optimal results. Find doctors who offer Emsculpt.

  • SculpSure is a laser-based treatment that uses heat to target and destroy unwanted fat cells, which the body naturally eliminates over the next few months. It also provides some skin tightening. Good candidates have a body mass index (BMI) of 30 or less. SculpSure treatments reduce unwanted fat in the treated area by 24% on average. Two treatments are recommended, spaced six weeks apart. That’s how long it takes to start seeing results; full benefits are apparent after three months.  If you don’t want or can’t have liposuction, SculpSure can be a good alternative. “It’s less aggressive, but it has the advantage of no incisions, and you can do it on a lunch break,” says Dr. David Berman, a plastic surgeon in Sterling, Virginia. Find doctors who offer SculpSure.

  • BodyTite is a minimally invasive procedure that uses radiofrequency heat to tighten soft tissue while simultaneously melting fat. It’s commonly paired with traditional liposuction for patients with mild to moderate skin laxity. Find doctors who offer BodyTite.

  • In CoolSculpting, a handheld device suctions fat to just under the surface of the skin, where it’s then frozen and destroyed. It’s common to have one or two treatments per area that take about 35–60 minutes each. Average results can include a 20–25% reduction of fat in the treated area. Final results are expected three to four months after treatment. Find doctors who offer CoolSculpting.

  • VASER liposuction is a surgical fat-removal procedure that utilizes ultrasonic vibration to break fat away from surrounding tissue and suction it out via a thin tube. People who undergo VASER tend to have less swelling and bruising than with traditional liposuction, which uses more forceful movements to break up fatty tissue. For this reason, many plastic surgeons prefer VASER to standard lipo. Downtime after VASER can be up to two weeks, but results are considered permanent. Side effects are similar to those of traditional lipo, meaning that contour irregularities and seroma formation are both possible. Find doctors who offer VASER liposuction.

  • Liposuction removes unwanted fat cells from areas of the body. A surgeon will make tiny incisions in discrete areas, insert small tubes into the fatty tissue, and then suction fat out of the body. Liposuction will remove the largest amount of fat compared with other fat reduction treatments. Most people see final results in three to six months. Find doctors who offer liposuction.

Related: Doctors Debunk 6 Myths About Fat Reduction

  • Vanquish is an FDA-cleared radiofrequency device to reduce fat on the abdomen and thighs. Unlike many other radiofrequency devices, Vanquish is touchless, which allows it to treat larger sections of the body over the course of one 45-minute session. While the device is emitting energy, it heats your skin to 101ºF and the underlying fat layer to 120ºF. Some people feel little discomfort, but some report that it is moderately painful.  Some pinkness is common post-treatment, but otherwise, there’s no downtime; results are considered permanent.
  • Kybella uses a synthetic form of deoxycholic acid that is injected into small areas of the body in order to dissolve fat cells. It is FDA-approved for submental fat, but doctors also use Kybella off label, to treat areas including the abdomen, bra rolls, and above the knees. Each treatment requires multiple injections, and patients usually need many sessions to get their desired results. While this treatment is considered safe, there are various complications to be aware of. Other than bruising and persistent swelling post-treatment, numbness in the treated area can develop and last three to six weeks. Damage to the nerve that controls the smile is also possible (4.3% of clinical trial subjects experienced this complication). Moreover, a study published in JAMA Facial Plastic Surgery in 2019 demonstrated a link between fat-dissolvable injectables like Kybella and alopecia in men. Once you’ve achieved your desired look, no more treatments are needed and results are considered permanent (so long as you stick to a healthy diet and exercise routine).
  • TruSculpt iD is a device that uses monopolar radiofrequency energy to destroy fat cells. It’s frequently used on the abdomen, love handles, thighs, and upper arms, and it is known to work throughout the entire fat layer—from just below the skin down to the muscle.  For this 15-minute treatment, the provider simply attaches the device’s handpieces to the targeted area. Once they’re secured, they heat up, in cycles, to destroy the fat. There’s no downtime afterward, and results are generally permanent, so long as you keep your weight stable.
  • Smart Lipo, sometimes called laser-assisted liposuction, is a form of liposuction that uses a high-energy laser to liquefy fat before it’s suctioned out with a cannula. This makes it easier to remove and leads to a faster recovery.  “What’s so great about Smart Lipo is that it can be done in the office, under local anesthesia, with just oral sedation—no IV—and you can return to work the next day,” says Dr. Berman. Another benefit of Smart Lipo over traditional liposuction is that the heat of the laser helps promote skin tightening. The procedure kills the fat cells though, so they can’t be transferred to plump up other areas of the body (as they can with traditional and VASER liposuction). 

Related: Thinking About Arm Liposuction? You Might Need This Procedure Too

It’s no secret that regular exercise and a healthy diet can help reduce fat. The fat you can pinch right under the skin, called subcutaneous fat, is different from the deeper, visceral fat that builds up in your belly and flanks, around your internal organs, potentially leading to diabetes and heart disease and degrading your overall health.

To lose fat, there are a few general rules recommended for everyone.

  • Eat a wholesome diet. To reduce visceral fat, focus on healthy eating habits: not just fewer calories, but more fruits and vegetables, whole grains, good fat sources (like avocados and olive oil), low-fat dairy, and lean protein. Research shows that increasing fiber intake, especially the soluble fiber found in oatmeal, citrus fruits, apples, potatoes, nuts, and seeds, also helps decrease visceral fat.  
  • Opt for cardio workouts. Cardio exercises are key. High-intensity interval training (HIIT), with its quick, intense bursts of exercise followed by short recovery periods, is particularly effective at getting rid of belly fat. 
  • Do strength-training exercises. Experts recommend twice-weekly, whole-body strength-training sessions—ideally, under the guidance of a personal trainer or other professional. Since muscle is more metabolically active than fat, the more muscle you build, the more calories you’ll burn when you’re at rest.

Genetics plays a role in where you gain weight. For example, the pattern of storing excess fat in the belly and flanks is more typical of men. In fact, 62% of fat cells in men are located in their trunks, according to a 2019 study

Women are born with more fat cells in the hips, buttocks, and thighs, which is why women typically put on weight in those areas more quickly than men. However, the hormonal changes that occur as women age can lead to more belly fat.

Related: The Best Surgical and Nonsurgical Fat Reduction and Skin Tightening Procedures for Every Trouble Spot

Updated July 1, 2021

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