Where exactly you lose weight first will depend on many factors, such as genetics, hormones, age, and sex assigned at birth. In most cases, you can’t target specific areas for fat loss.
Weight loss is a process that takes time, patience, and commitment.
Some people want to lose body fat in general, while others may wish to lose fat in one specific area, known as “spot reduction.”
Although many weight loss proponents claim that spot reduction is possible, there’s little research to support these claims. Where and how you lose weight are largely determined by factors outside your control, such as genetics, hormonal fluctuations, and sex assigned at birth.
Instead, consider a more general approach that focuses on maintaining a calorie deficit of around 500 calories. This means your body expends more energy (calories) than it takes in each day.
Over time, maintaining a daily 500-calorie deficit can help you lose 1 pound weekly, which is
Here’s what we know about the science of weight distribution and regional weight loss.
Disclaimer language
The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.
Genetic factors largely determine where fat is distributed in your body.
According to a 2019 review, genetic analysis shows that the relationship between genes and body fat distribution is stronger in women than it is in men. For example, if people in your family tend to accumulate weight in the hips and thighs, you may gain weight there, too.
Genetics may also play a role in how fast you lose fat mass and body weight. Some people may lose weight quickly, while others may do so more slowly.
A 2024 review identified over 50 genetic markers that contribute to how quickly people lose fat mass in response to dietary changes and exercise.
The authors found that carriers of certain genetic alleles, such as G, T, or I alleles, were more likely to have reduced body fat than carriers of DD or CC genotypes. This may be due to more effective nutrient absorption and metabolization.
Research is ongoing to discover how genetics can help healthcare professionals personalize weight loss programs.
Where you store fat and how you lose it may have something to do with the sex assigned at birth.
Some research found that people assigned male at birth are more likely to store fat first in the abdominal area, while females do so in the gluteal (butt) and thigh areas.
Conversely, a
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If you’ve lost weight before, you may already know where your body tends to show weight loss first. But as you age, weight loss may affect you differently, especially as it pertains to fat mass or lean muscle mass.
Some research suggests that adults start to lose lean muscle in their 20s, while fat mass continues to grow until age 70 years.
So, if the weight on the scale doesn’t fluctuate too much, but you notice that you have more fat or that your clothes are fitting more tightly, you might be losing muscle and gaining fat. This is because muscle is denser than fat, so it weighs more per volume.
Where you gain or lose weight first is also likely to change as you get older. Research suggests that older adults tend to store fat around their midsections.
Many scientific studies suggest that you can’t target a specific body part for weight loss, even if you concentrate your exercise efforts on that zone.
However, some research has found some positive results.
A small 2023 study in 16 people compared the effects of two exercise programs on abdominal fat loss. One group engaged in treadmill training and targeted abdominal exercises, while the other group only did treadmill training.
After 10 weeks, the group that engaged in targeted abdominal exercises experienced more significant reductions in the abdominal area than the other group.
Despite this small study, in general, spot reduction is not an effective weight loss practice. That said, exercise is still key for supporting weight loss, and could also help promote:
- heart health
- brain function
- physical strength
- athletic endurance
Does it matter where I lose weight?
Targeted fat loss isn’t really an effective approach to weight loss.
However, some research indicates that carrying extra weight around your midsection may increase your risk of health complications compared to extra weight around the hips and thighs.
Extra abdominal fat is often a sign of visceral fat. This type of fat encases the organs and increases the risk of developing diabetes and cardiovascular issues, like heart attack and stroke.
Losing abdominal fat may be a key marker that you’re reducing your risk of metabolic complications.
Although you won’t necessarily be able to see visceral fat loss, it’s still important to manage it since it can harm your health.
The approach to losing visceral fat is similar to that of general fat loss. This includes a combination of eating a balanced diet, exercising, getting enough sleep, and managing stress to maintain a calorie deficit.
Some research suggests that visceral fat is more responsive to changes in exercise duration and intensity than to caloric restrictions specifically.
Getting enough weekly exercise may play a key role in managing visceral fat.
The
When you lose weight, your body breaks down fat cells. It then uses the energy in those cells to fuel your activity levels and keep your body warm.
Once fat cells have been metabolized, the byproducts leave your body in sweat, urine, or carbon dioxide when you exhale.
Where you’ll lose weight first is largely determined by factors like genetics, age, and the sex assigned at birth.
Just as your body naturally stores weight in certain areas, it’s also programmed to lose weight in certain areas.
Most research shows it’s not possible to target certain areas for fat loss. But maintaining a calorie restriction, eating a balanced diet, and exercising can help you safely reach your fat loss goals.