Which body part loses fat first?

Which body part loses fat first? This is a common weight-loss question, and the answer depends largely on genetics, hormones, and overall calorie balance.

The body does not choose fat-loss order by preference, and specific exercises cannot “spot reduce” a single area. Fat loss happens when you sustain a calorie deficit over time, and your body draws on stored energy from many regions based on genetics, hormones, sex, and individual patterns. Some people notice early changes in the face, chest, or hands, while stubborn areas like the abdomen, hips, or thighs shrink later. Typically, the areas where you tend to gain first are often the last to lean out, which is why midsection fat can persist even after noticeable overall loss. Focusing on total fat loss plus strength training is more productive than chasing one “problem” spot.

To support overall fat loss, start with our calorie deficit calculator to estimate a sustainable daily target based on your personal details.

Find more related questions in our Calorie Calculator FAQs.