Where do you lose weight first? The science of fat loss
Key highlights
- Just like your body stores fat in certain areas, it also loses fat from specific spots based on your gender, age, genes, and hormones.
- Most people lose weight in their face and neck first because the face and neck have less fat than the stomach or thighs.
- You can’t control which areas lose fat first, but you can improve your diet and exercise habits for overall health benefits.
Have you ever noticed how weight comes off certain areas faster than others? It’s a common question and weight loss isn’t the same for everyone.
Weight loss is about burning more calories than you consume and using stored fat for energy, but where you see those pounds come off first can vary.
Genetics, hormones, age, gender and several other factors play a role in where fat is lost first. Some people see weight loss in their face or arms first, others in their stomach or thighs.
Let’s go into the science of weight distribution that affects where you lose weight first and why it’s different for everyone.
7 factors that influence where you lose weight first
Losing a few extra pounds is something many people think about daily, but where the weight comes off first might surprise you.
Genetics
Genetics can affect where you lose or gain weight. Genes play a big role in where we store fat and where we lose it first. Studies show that genetics affect fat distribution, so if your family tends to gain weight in certain areas, you might notice the same thing happening to you.
Another reason you gain fat in certain areas is simply because you’re eating more calories than you burn (a calorie surplus).
No supplement, exercise, or diet can change this. Whether you have “good” or “bad” genetics, you can’t gain fat without eating extra calories. Genetics can affect how and where your body stores fat, like having face fat or cellulite, but it all comes down to eating more than you burn.
Hormones
Hormones play a significant role in where your body stores and loses fat. Insulin, cortisol, and sex hormones affect fat storage and fat burning in different areas of the body.
- Insulin: High insulin levels can make it easier for your body to store fat, especially around the belly.
- Cortisol: When you’re stressed, cortisol levels rise, and this can lead to fat being stored around the abdomen.
- Sex hormones: Some sex hormones like estrogen and testosterone affect where men and women store fat. Women tend to store more fat in their hips, thighs, and buttocks. Men, on the other hand, are more likely to store fat around their belly, influenced by testosterone.
Gender
Where you lose weight first depends on whether you’re a man or a woman. Studies show that men lose fat faster from their waist than women from their hips and thighs.
Also, men lose fat a bit quicker and can keep more muscle during weight loss which helps maintain a healthy metabolic rate and body shape.
Research has found that men lose more weight from the trunk area and women from the hips.
Age
As you age your weight loss patterns can change. Men in middle age and women after menopause gain weight around their waist.
According to a 2021 study, metabolism is highest when you’re very young, around 9 to 15 months old. It stays steady from 20s to 60s and then drops a lot after 60.
A 2022 study of women 40 to 55 found that getting older not only makes you more likely to gain weight but also affects where you store it.
According to the U.S. National Library of Medicine, fat tends to accumulate around the center of your body after 30 years of age.
Body type
If you’re very overweight (25% plus body fat for men and 30% plus for women), you likely have a lot of fat around your organs like your liver and intestines, known as visceral fat.
This type of fat is linked to higher risks of diseases like type 2 diabetes and cardiovascular disease. While having fat under your skin (subcutaneous fat or adipose tissue) is also unhealthy, visceral fat is especially dangerous.
Your body shape can influence where you lose weight first. For example, people with an apple shape (more fat around the abdomen) may notice weight loss in their midsection first, while those with a pear shape (more fat in the hips and thighs) may lose fat in their lower body first.
People with higher body fat percentages often lose weight in areas where they store the most fat. Someone with more belly fat might notice their stomach slimming down early in their weight loss journey.
Current fat distribution
When you lose weight, you may notice changes in different areas of your body. Some people lose weight in their arms first, others in their waist. It’s individual to each person and how they respond to exercise and metabolism.
Areas with more fat will lose weight first because the body will tap into its largest fat reserves when it’s burning fat for energy. Fat is stored in different areas based on genetics, but the body will break down fat from the areas where it’s most abundant. If you carry more fat around your belly or thighs, those areas will shrink first as your body uses up the stored fat.
Diet and exercise
Eating fewer calories than you burn (a calorie deficit) will help your body lose fat, especially from areas with more fat.
A protein-rich diet will help you retain muscle while burning fat and cardio exercises like running, cycling or squats will burn fat across your body.
Strength training will build muscle which will increase fat burning and regular exercise will help your body burn fat more efficiently.
You can’t target fat loss in specific areas, but these habits will help you lose fat overall.
5 common areas where people lose weight first
When you start losing weight, some areas lose weight faster than others. Here are 5 areas where you lose weight first:
Face
When you lose weight, your face and neck are usually the first to show results because they respond quickly to small weight loss.
Facial fat loss is noticeable early on because the face has less fat than other parts of the body. Additionally, the skin on your face is thinner, so changes are more visible. Since facial fat is more sensitive to weight loss, you see changes on the face first before other areas.
Neck and shoulders
Fat loss in the neck and shoulders is more visible because they’re closer to the face so changes in fat distribution are more noticeable.
These areas are smaller and have less fat than bigger parts of the body so fat loss shows up faster and you look slimmer overall.
Arms and legs
Arms and legs show weight loss sooner because they have less fat than the stomach and hips.
As you lose weight, fat in the extremities (arms and thighs) can decrease faster, especially with exercise.
More physical activity, especially strength training and cardio, burns fat and builds lean muscle in these areas so changes are more visible.
Chest and belly
Belly fat is tricky. For most men, it’s the first place they gain fat and also the first place they lose it when losing weight.
Fat loss in the chest and belly tends to be more gradual because these areas often store more fat, particularly visceral fat around the organs in the abdomen.
While it can take time to see noticeable changes, losing fat in these areas is crucial for overall health. Reducing your waistline, especially visceral fat, lowers the risk of heart disease, diabetes, and other health issues.
Hips and thighs
Women tend to gain fat first in their hips and thighs, where they store a disproportionately huge amount of their total body fat.
Hips and thighs, especially in women, can be more resistant to fat loss due to hormonal influences, particularly estrogen. Women tend to store more fat in these areas as a natural part of their biology, preparing the body for pregnancy and childbirth.
Estrogen encourages fat storage in the hips, thighs, and buttocks, making it harder to lose fat from these areas.
However, with consistent exercise, a healthy diet, and patience, fat loss in the hips and thighs is still possible over time.
The science behind fat loss
Stubborn fat is harder to lose because the fat cells in those areas are less willing to release their stored energy. Your body uses chemicals called catecholamines to break down fat.
Those fat cells have two types of catecholamine receptors: Alpha– and beta-receptors. Alpha-receptors stop the fat-releasing process, and beta-receptors help it happen.
With a consistent calorie deficit from eating and exercise, stubborn fat will go away, it just takes longer than fat in other areas.
How fat is burned
When you burn fat, your body breaks down stored fat into small pieces called fatty acids. These fatty acids travel through your bloodstream to your muscles and other parts of your body.
Inside your cells, these fatty acids are turned into energy that your body uses to move, stay warm, and do everyday activities. This happens when you’re using more energy than you’re taking in, like during exercise or when you’re in a calorie deficit.
There are two types of fat: subcutaneous and visceral. Visceral fat is deep in your abdomen and around your organs, and subcutaneous fat is just under your skin.
When you lose weight, your body breaks down fat cells and uses the energy from them to move and stay warm. After the fat cells are used, the byproducts (carbon dioxide) leave your body through sweat, urine, or when you breathe out.
Role of hormones
Hormones play a significant role in where your body stores and burns fat.
Hormones like insulin and cortisol affect fat storage in certain areas, and everyone’s body responds differently. Even though you may want to lose fat from a specific area, like your belly, your body will burn fat from all over and not just one spot. This is why healthy weight loss happens gradually and throughout your whole body, not in targeted areas.
The importance of overall weight loss
It’s natural to wonder where you’ll lose weight first, but the most important thing is focusing on overall health and sustainable weight loss.
Spot reduction is a myth. The key to fat loss is a balanced approach: eating healthy, staying active, and exercising regularly.
Targeted fat loss is the idea that you can burn fat in a specific area by eating certain foods or doing exercises for that area. However, this doesn’t work, and you can’t spot reduce fat.
When you focus on overall weight loss, your body will gradually burn fat from all areas, leading to healthier results in the long run.
How diet and exercise affect where you lose weight
Lifestyle changes create a calorie deficit and that’s where you lose fat overall. You can’t target specific areas, but a healthy routine will reduce fat from your whole body.
Diet choices
Weight loss is all about burning more calories than you eat.
Research shows certain eating plans can reduce or manage visceral fat. These are low GI diet, high protein diet (plant or animal), and portioned meals. A vegetable diet and low sugar diet also help in managing visceral fat levels.
Eat less than you burn and have a protein-rich low-carb diet. Consult a healthcare provider or dietitian to create a weight loss program for you.
Exercise types
The U.S. Department of Health recommends adults get 150 to 300 minutes of exercise each week. It’s important to include high-intensity interval training (HIIT), strength training, and cardio to help build muscle, support joints and improve long-term health.
Cardio exercises help you burn calories by raising your heart rate. Aerobic exercises like running, biking, walking, or hiking can boost your heart health and burn calories.
Workouts help your body burn fat all over, but it’s not enough to change how you look in one spot. Fat loss happens all over your body composition, and if you eat fewer calories than you burn, your body will use stored fat for energy, with some areas losing fat faster than others.
Stress management
Stress can cause weight gain because it releases a hormone called cortisol which increases appetite and stores fat around your belly.
To manage stress, try deep breathing, exercise, meditation, or doing things you love to lower cortisol levels and keep your weight in check.
Sleep quality
Getting enough sleep is key to weight management because poor sleep increases hunger and cravings for unhealthy foods.
When you sleep well, your body regulates the hormones that control appetite and help with fat loss, making it easier to manage your weight and not regain the lost weight.
Hydration
Hydration is important for weight loss because water controls your appetite and keeps your metabolism going.
Drinking water also helps your body burn fat better and supports overall health.
Consistency and overall lifestyle
Consistency is key for long-term fat loss. Healthy habits like eating well, exercising, and managing stress will help you lose weight and keep it off. Make these habits a part of your daily life for permanent results.
Weight loss tips
To lose weight, focus on eating a healthy high-protein, good carbohydrate diet (try eating 20-25% fewer calories than you burn each day) and exercising regularly. A low-calorie diet helps create a calorie deficit, while regular exercise boosts fat-burning and builds muscle.
As you work toward your goals, be patient and remember that progress may be slow but celebrate every small achievement along the way, whether it’s fitting into clothes better, feeling more energetic, or seeing small changes on the scale.
Some areas may take longer to lose fat, but staying committed to your routine will eventually lead to progress in all areas. Consistency and patience are key.
Frequently asked questions
Why do I lose weight in my face first?
You lose weight in your face first because the face has less fat than the rest of your body.
Can I speed up fat loss in specific areas?
No, you can’t spot reduce fat; your body weight decides where it burns fat. To lose fat overall, focus on healthy eating, exercise, and consistency.
Do men and women lose weight differently?
Yes, men and women lose weight differently. Men lose weight faster than women because of more muscle mass and faster metabolism. Women find it harder to lose weight because of hormonal fluctuations, especially during their period of menopause.
Why am I losing weight in my face but not my stomach?
When you lose weight, your body burns fat from different areas at different rates and some people lose it from their face first. Stubborn belly fat takes longer to lose because of genetics and hormones.
How long does it take to see noticeable weight loss?
You may start seeing results in 3 to 4 weeks if you’re consistent. Everyone’s body is different so it may take a little longer or shorter depending on your metabolism and lifestyle.
Bottom line
Where you lose weight first depends on genetics, hormones, gender, age, body type, and current body fat distribution.
Some people lose weight in their face or arms first, others in their belly or thighs. These patterns vary from person to person and remember that spot reduction, losing fat in a specific area, is not possible.
The focus should always be on overall health and sustainable weight loss, not appearance. A balanced diet, resistance training, and long-term healthy habits are the key to success.
Every step, no matter how small, is progress. Stay patient, trust your body, and celebrate the positive changes you’re making for your health and wellness.
If you need help losing weight, consider signing up for the NiceRx Weight Loss Program which includes GLP-1 medications like compounded semaglutide and tirzepatide.
