Where Do You Lose Weight First?

Key takeaways:

• Different people lose weight in different places first. 

• Women tend to lose weight in their legs first, but you might notice weight loss in other areas at the start of your weight loss journey.

• Factors affecting where you lose weight first include sex, age, genetics, body mass index (BMI), and diet choices.

• You can’t target weight loss to a specific area with certain exercises.  

Face, stomach, hips, legs — where do you lose weight first? Unfortunately, there’s no solid answer to that.

Women tend to lose weight in their legs first, while men are more likely to lose weight in their torsos first. But many factors impact where you see weight loss first. The short answer is that it looks different for everyone.

Below, we’ll dive into the science to answer the burning question: Where is the first place you lose weight?

Weight loss can feel a little mysterious, in part because there aren’t specific areas where you’ll lose weight first. It’ll be different for everyone, and there’s no way of knowing what may happen for you.

A few factors affect where you’ll lose weight, including your sex, age, genetics, body mass index (BMI), and diet.

Here’s what we mean.

Sex

Where do women lose weight first? It’s a valid question, as men and women may notice weight loss in different places before seeing all-over fat loss.

A 2013 study looked at how weight loss affected 43 men and 45 women with excess weight or obesity. Participants ate in a calorie deficit for 12 weeks, meaning they ate fewer calories than their bodies needed each day.

All participants lost body weight, fat mass, and lean body mass, like muscle mass and bone mass. But men lost more fat mass in their trunks — aka the torso — and women lost more fat mass in their legs.

Another study, this time from 2017, had similar findings. It looked at how a 22-week weight loss program affected 96 women and 84 men with excess weight or obesity.

At the end of the study, the men lost more weight from their trunks than the women. The guys also lost more weight overall — maybe not exactly what you want to hear, but that doesn’t mean all weight loss hope is lost.

Continuous, long-term weight loss happens all over.

Age

Body composition changes with age. As they get older, people tend to gain weight around the midsection and lose bone and muscle mass.

Research shows that older women have 300 percent more visceral fat than young women, but they only have 20 percent more upper body fat and 45 percent more leg fat.

Visceral fat is fat that builds up around your organs. It sits deep within the abdomen and comes with a higher risk of health issues. Subcutaneous fat, on the other hand, is found just under the skin.

These changes in fat distribution and abdominal fat might affect where you lose fat first.

Many older folks may notice weight loss in their arms and legs vs. in their stomachs — at least at the beginning of their weight loss journey.

Genetics

That’s right, the genes you inherited from Mom and Dad could play a part in your waistline.

Research shows that the location of fat storage is partly based on genetics — and this link may be stronger for women than for men.

Yet more research shows that your gene variations could affect how much weight you lose over time.

So, genetics might be a reason you’re seeing initial weight loss in a certain part of your body. If you want an idea of what to expect, consider where your mom loses weight first.

Body Mass Index 

Your body mass index may also affect where you notice weight loss first. BMI is a rough estimate of body fat composition and a way to see if someone’s in a healthy weight range.

→ Discover your BMI: The Hers BMI Calculator

Diet

Finally, what you eat could make a difference in which part of your body loses weight first.

In the 2013 study mentioned above, participants ate either a normal amount of protein or a high amount of protein as part of their calorie-deficit eating plan.

When biological sex wasn’t taken into account, the normal-protein group lost more lean body mass in their trunk and legs than the high-protein group.

So, when you’re on a weight loss journey, eating plenty of protein could help you lose fat and hold on to muscle, especially in your trunk and legs. You may even be able to build muscle.

More research shows that your food choices could also affect whether you lose visceral or subcutaneous fat.

A study on 183 people with excess weight or obesity found that eating portion-controlled, pre-packaged meals for 12 weeks led to more visceral fat loss than following a reduced-calorie eating plan with self-selected meals.

→ Read next: How Much Protein Should You Eat for Weight Loss?

Everyone notices weight loss in different areas first — there’s really no way to predict exactly when and where weight loss will happen. But it can help to hear what other women noticed first on their weight loss journeys.

Casey, 44  

Casey, a Weight Loss by Hers customer, noticed weight loss around her face and neck first.*

“I first noticed the weight loss about three weeks in,” she says. “My face and neck were slimmer. Necklaces were hanging lower, and my jawline was more visible.“ 

Bunny, 50

Bunny first noticed progress in how her clothes fit.*

“I first noticed my progress when my clothes became loose, and I had to start wearing a belt,” says Bunny. “It was an exhilarating moment that fueled my motivation.“ 

Kimberly, 49

Kimberly also first noticed her weight loss through her clothing.*

“The real turning point was slipping into a pair of jeans that used to be snug — and realizing they weren’t anymore!” she says. “This happened before I saw the change on the scale. It was a powerful reminder that the scale isn’t the only way to measure progress.“

Kimberly adds that she had other non-scale wins, too, like more energy.

“Having more energy has changed my daily routine in such a positive way,” she explains. “I’m saying ’yes’ to things I might have skipped before, like going on walks or meeting friends for active outings. I feel lighter, both physically and emotionally.“

*Customer was compensated for their opinion. Customer’s results have not been independently verified. Individual results may vary.

Exercise can help you lose weight overall, but strength training in a specific area of the body probably won’t make a difference in where you lose weight.

This approach is known as spot-reduction, and, according to research, it’s not always effective. It’ll tone or build muscle in the area — not a bad thing, just not directly how fat loss happens.

Research on Exercise and Where You Lose Weight First

A small study of 11 people looked at how leg resistance-training exercises affected the location of weight loss. Participants did leg press exercises three days a week for 12 weeks on one leg.

The results found that overall body fat mass decreased by about 5 percent. However, there were no significant changes in fat mass between the exercised leg and the control leg.

In fact, participants lost more fat mass in their upper extremities and trunk than in their exercised legs. Yeah, we’re not sure why either, but the fact remains that you might not be able to exercise one part of your body just to lose weight there.

Research is mixed, though. Another small study, this time in men only, found abdominal exercises and treadmill running led to losing fat in the torso, but treadmill running alone didn’t result in any torso fat loss.

Here’s the general advice:

• Do 150 to 300 minutes of moderate-intensity cardio every week. Or do 75 to 150 minutes of vigorous-intensity aerobic exercise — or a combo of moderate and vigorous activity.

• Do at least two strength-training sessions a week.

• Find an exercise routine you enjoy and can stick to — rather than one that targets where you want to lose weight first.

→ Read next: Weight Loss Timeline: How Quickly Do You Lose Weight?

There are no hard-and-fast rules when it comes to where you’ll lose weight first. It varies from person to person, and there’s no real way of knowing what to expect (unless you’ve lost significant weight before).

Here’s what we know about what parts of the body lose fat first:

• Many factors impact where you lose weight. Your sex, age, genetics, BMI, and diet can all affect where you’ll first notice weight loss.

• Women might lose weight in their legs first. Women may carry more weight around their middle as they age, which might affect where they lose weight. Where do men lose weight first? They might lose it in the torso first.

• You might not be able to target or “spot-reduce“ weight loss. No matter what your personal trainer tells you, doing crunches might not lead to more belly fat loss, and doing squats might not target fat loss in your legs. Your best bet? Do more movement that you enjoy for overall weight loss.

The most important thing to know about weight loss is that if it’s something you’re looking into, it is achievable.

A healthy diet, plenty of sleep, less stress, and more movement can help you achieve your weight loss goals. For some, weight loss medications — including injections and pills — can help along the way.

Explore weight loss options available through Hers.

Get answers to frequently asked questions about where you lose weight first below.

Can you target specific areas for weight loss?

No, you can’t target specific areas for weight loss. Everyone loses weight in different places first. It depends on factors like sex, age, genetics, BMI, and even what you eat.

Which body part loses fat first?

No single body part loses fat first. Everyone loses fat from different places initially, depending on a variety of factors. In general, women may lose fat from their legs first, and men may lose fat from their torsos first — but it’s highly individual.

What is safe weight loss?

The Centers for Disease Control and Prevention (CDC) considers safe weight loss as losing 1 to 2 pounds per week. Losing weight gradually can minimize muscle loss and help you maintain weight loss.

Safe ways to lose weight include:

• Eating healthy, nutritious foods

• Doing more physical activity

• Getting enough sleep

• Drinking more water

• Getting guidance from your healthcare provider or a dietitian

• Considering weight loss medications if appropriate for you

→ Read: Weight Loss Medications: Are They Effective?

Where does fat go?

When you burn fat, fat cells are broken down into carbon dioxide and water. You breathe out the carbon dioxide when you exhale and excrete the water in bodily fluids like sweat and urine.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards.