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When you lose weight, the scale doesn’t tell you *which* part of your body lost it. But maybe you notice your jeans feel loser at the hips or that your t-shirts fit a little differently.
But where do you actually lose weight from first? The short answer: It’s personal and kinda complicated.
There’s no one-size-fits-all answer to weight gain or weight loss. For some people, they gain or lose first in the belly, hips, or thighs; for others, that weight might go straight to or from the chest. Or, you may notice the weight leaves your face and neck immediately.
But the truth is, even if you try to target certain areas for weight loss with so-called belly fat-busting or butt and thigh workouts, you can’t necessarily control where fat loss occurs.
Meet the experts: Dina Peralta-Reich, MD, is an obesity medicine specialist and founder of New York Weight Wellness Medicine.
Romy Block, MD, is an endocrinologist and co-founder of Vous Vitamin.
Janet Brill, PhD, RD, is a Philadelphia-based nutritionist.
Okay, but do some body parts naturally slim down at a faster rate? Experts explain what areas of the body tend to trim down first—and why.
Factors That Impact Where You Lose Weight First
Genetics
Genetics play a significant role in obesity and weight loss, says Dina Peralta-Reich, MD, an obesity medicine specialist and founder of New York Weight Wellness Medicine. “[Doctors] have pinpointed several genes that are linked to a genetic predisposition for obesity, and family history further reinforces this notion, since patterns of obesity often emerge among siblings, parents, and even extended family members like aunts and uncles,” she explains.
Studies also show that your genes, in addition to environmental factors, largely determine where fat is distributed in your body. So, if your mom tends to lose weight first in her arms and chest, you may have a similar tendency.
Age
As women enter the phase of childbearing (in their 20s and 30s), fat distribution aligns with reproductive needs and often lingers around the hips and butt, says Dr. Peralta-Reich.
Then, as women enter their 40s and 50s, they undergo perimenopause or menopause, which causes a decrease in estrogen levels, she explains. This estrogen decline also coincides with an uptick in fat accumulation, which shifts toward the abdomen, breasts, and arms, she adds.
Biological Sex
“Men and women tend to lose weight differently based on the types of fat they contain and childbearing factors,” says Romy Block, MD, an endocrinologist and co-founder of Vous Vitamin. For example, women generally have more subcutaneous fat, a type of fat that deposits right underneath the skin, than men.
The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains. Men typically experience quicker weight loss than women, due to the lack of comparable hormonal fluctuations, says Dr. Peralta-Reich.
Women also tend to hold weight in their butt, thighs, and hips, unlike men, as the body prepares for pregnancy and birth, she adds.
What’s the difference between visceral and subcutaneous fat?
To break this down a bit more, Dr. Peralta-Reich says there are two distinct categories of fat: subcutaneous and visceral. “Visceral fat is situated deep within the abdominal region and surrounds vital organs, which holds significant implications for health,” she explains. “Its accumulation has been linked to a range of health issues, including elevated blood pressure, increased blood lipid levels, heart ailments, heightened blood sugar, fatty liver conditions, susceptibility to strokes, and an elevated risk of specific cancers.”
Subcutaneous fat, on the other hand, resides just beneath the skin, contributing to the appearance in the abdominal region, says Dr. Peralta-Reich. “This type of fat can be diminished through consistent exercise and the adoption of a health-conscious lifestyle,” she explains. That said, subcutaneous fat is a naturally occurring component of the body, and having some amounts is entirely normal, she adds.
Now, because the accumulation of visceral fat has negative health implications, it’s particularly important to lose excess visceral fat, says Dr. Peralta-Reich. Her suggestion is similar, though: Adopt a balanced, nutritious diet and regularly exercise.
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What’s the best way to start losing weight?
Don’t think of weight loss as a sprint—really, it’s a marathon. “Small changes [to your diet and exercise plans] can make big differences over time and impact your health and energy in a significant way,” Dr. Block says.
Even cutting out high-calorie drinks, including flavored lattes and mixed drinks, is a good place to start. Of course, leveling up your exercise routine can also positively impact your metabolism.
Adding more movement to your life, like walking around the block an extra time and adding more stairs as opposed to elevators to your routine, can also contribute, adds Dr. Block.
But other than potentially speeding up your metabolism, exercise is not going to shed weight in any one specific area.
Just remember the *healthiest* way to lose weight is a combination of diet and exercise. That’s really key—one without the other won’t have as much of a long-term impact. “Diet will directly impact stored energy, while exercise will increase your metabolism and help you keep the weight off,” Dr. Block says.
How much weight is safe to lose at a time?
Generally speaking, it’s safe to lose one to two pounds per week, says Dr. Peralta-Reich. Anything more than that isn’t sustainable and can cause electrolyte imbalances, menstruation irregularities, constipation, fatigue, muscle loss, hair loss, and gallstones.
What happens to the weight you lose?
You should know that there are three distinct types of weight within the body: water weight, skeletal and muscle mass, and fat, says Dr. Peralta-Reich. “Ideally, during a weight loss journey, the primary focus is on reducing fat mass, with special emphasis on visceral fat, not muscle mass,” she explains.
Okay, but where does the fat go once you lose it? As you burn calories, your body eventually begins to break down fat cells and utilizes it as energy, says Dr. Peralta-Reich. Once the fat cells have been metabolized, research shows you sweat, pee, and breathe out the byproducts.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
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