Where Do You Lose Fat From First?

Many people worldwide are overweight or obese. Fat is not proportionally shared all over the body. Some tend to have a fatty stomach while others may have fatty thighs or bottoms. Losing weight throughout the body will help you reduce fat from your targeted area. But it is impossible to lose fat on a certain area of the body without losing fat in other body parts too.

Where Do You Lose Fat From First?

When you lose weight, all the fat around your body will come off like layers of onions. But some areas do lose fat in a more pronounced speed. Usually, the area where you gain fat lately will lose the fat first, while the area where you always gain weight first is likely to shed pounds last.

Men tend to gain weight around the abdominal area, making them have a big stomach. This is not just subcutaneous fat, but visceral fat too, meaning that the internal organs are surrounded by fat as well. On the other hand, women tend to gain more weight on their hips, thighs, and bottoms. Fat usually sticks longer in these areas. Men usually have a shape of an apple, while women have the shape of a pear.

The Bottom Line

Where do you lose fat from first? The area where you gain fat lately. But losing weight from just one area of the body is impossible. Even though losing weight is something important, first of all, you should pay a good attention to being healthy and leading a healthy life. A balanced diet and regular physical exercise can help you lose weight in a healthy way.

What Part of Your Body Can Get Fat?

Fat tends to accumulate in specific areas:

Upper Arms

Fat buildup in the upper arms is common among women. It typically covers the triceps area. 


The mammary glands are surrounded by fat. Both men and women gain fat in the chest area. However, this is more noticeable in women. In men, it can often be mistaken as gynecomastia, an endocrine disorder characterized by the growth of gland tissue.


Abdominal fat buildup is common for both genders. Fat tends to build around the navel. Skinny women can have abdominal fat as well.

Lower Back

Fat in the lower back often merges with fat on the buttocks.


Fat can accumulate in buttocks too. Appropriate physical exercise and training can prevent buttocks from sagging down while starting to lose body weight.

Inner Thigh

Fat buildup in the inner thigh is common among women, but it can occur in men as well. Inner thigh fat accumulation is more noticeable in women due to their pelvis width which has an influence on the femur position.

Outer Thigh

Outer thigh fat accumulation is more common among women than men. This is the place where cellulite becomes more noticeable, turning into a big concern for many women worldwide.


Women tend to have fat buildup on the inner side of the knee.

How to Lose Belly Fat

Where do you lose fat from first? It has been answered. The following three ways can help you cope with the visceral fat in the belly.

1. Physical Exercise

You can lose your belly fat with regular exercise. Exercise can increase metabolism and help burn visceral fat in belly. Walking is an option. However, walking should be brisk enough to increase your heart rate, and make you sweat up and breathe harder. You can choose jogging as well. You need to jog about 20 minutes a day, 4 days a week. You can start with brisk walking and slowly progress into jogging as your body gets used to these new changes and physical activity. 

Moderate physical activity for about 30 minutes, 3 times a week is also OK. You can also enjoy a soccer game with your family, go to dance classes, swim, etc. 

2. High-Fiber Foods

High-fiber foods can help prevent visceral fat from accumulating in the belly. You can achieve the goal by eating two apples a day, a cup of green peas, or slices of high-fiber bread.

3. Get the Right Amount of Sleep

Where do you lose fat from first? Stop wondering this question if you are worrying your belly fat. Getting about 6 to 7 hours a day is very important for losing belly weight as well. It has been shown that people who sleep 6-7 hours every night gain less visceral fat than those who have shorter and longer sleep.

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