Have you ever wondered why some people lose weight and immediately see a slimmer face, while others still have a stubborn belly even though their weight on the scale has decreased? The feeling of “I’ve lost weight but why doesn’t my waist get smaller” is a common concern of many people.
In fact, where you lose weight first is not entirely up to you. It depends on genetics, hormones, gender, age and lifestyle. This also explains why some people only need to change their diet a little to see their belly fat disappear, while others have to persevere for months to start seeing a difference. Understanding this mechanism will not only help you worry less but also help you set more realistic expectations in your weight loss journey.
Why is the weight loss location different for everyone?
1. Genetic factors
Body fat is like an “energy reserve account” of the body. However, it is not distributed evenly in all areas. Some people are prone to storing fat in the belly, while others store it in the hips, thighs, or arms. This is mainly due to genetic factors.
A 2019 study found that genes have a stronger influence in women than in men in determining where fat is concentrated.
If your family tends to have an “apple shape” (large belly, fat upper body) or a “pear shape” (large buttocks and thighs), you are likely to have similar characteristics.
In particular, genes not only affect where you store fat, but also how quickly you lose fat. Some genetic variations help the body metabolize energy more efficiently, making people with this gene lose weight faster.
This also explains why two people with the same diet and exercise regimen can have significantly different results.
2. Gender at birth
Biological differences between men and women also play an important role.
- Men: Usually store fat in the abdominal area, called visceral fat. When they lose weight, they tend to lose fat from the upper body first, especially the abdomen.
- Women: Usually store fat in the hips, thighs, and buttocks. This is related to the role of the hormone estrogen in preparing energy reserves for reproduction. When women lose weight, they often notice changes in their hips and thighs more.
However, interestingly, a large 2018 study of more than 2,500 participants found that although women adhered to a stricter diet, men tended to lose slightly more weight over the same period.
3. Age and changes in weight loss
When they are young, many people find that they lose weight quickly and easily. But as they get older, this becomes more difficult.
From the age of 20 onwards, the body begins to lose lean muscle mass each year, while fat continues to increase.
By the age of 40–50, hormonal changes (such as decreased testosterone in men, decreased estrogen in women during perimenopause and menopause) make it easier for fat to accumulate around the abdomen.
In older people, weight loss is often accompanied by more muscle loss than fat loss, which weakens the body if not exercised properly.
Therefore, a person in their 50s who loses weight will likely see their belly fat decrease much more slowly than when they were 25, even if they follow the same regimen.
Can you target fat loss in a specific area?
Many people believe that abdominal exercises will make the abdomen smaller faster, but most scientific studies show that this is not true.
When the body needs energy, it mobilizes fat from the entire body, not just the area you are exercising.
Spot training (e.g., crunches, planks) can help tone the muscles, but the fat covering the outside still takes time to reduce due to total calories burned.
However, some small studies have shown that high-intensity interval training (HIIT) or combining cardio with abdominal exercises can help reduce visceral fat more effectively. But overall, “spot reduction” is almost non-existent.
What types of fat exist in the body?
Not all fat is the same. There are two main types of fat:
- Subcutaneous fat: lies just under the skin, often found in the abdomen, thighs, and arms. This type mainly affects appearance.
- Visceral fat: surrounds internal organs (liver, stomach, intestines). This type of fat is dangerous because it is directly related to cardiovascular disease, type 2 diabetes, high blood pressure, and many other health problems.
However, visceral fat is easier to reduce than subcutaneous fat. As long as you maintain a reasonable diet, exercise regularly, get enough sleep, and control stress, visceral fat will gradually disappear.
Where does the weight “go” when you lose weight?
One of the interesting things is that when you lose weight, fat doesn’t “disappear” but is converted into energy. About 84% of the fat lost is exhaled as carbon dioxide (CO₂). The rest turns into water, which is eliminated through sweat and urine. This means that when you breathe deeply during exercise, you are actually “exhaling” your fat.
So, where you lose weight first is largely determined by factors beyond your control, such as genetics, gender, and age. That’s why there’s no one-size-fits-all formula. Instead of focusing too much on one specific area, stick to an overall strategy: eat a balanced diet and create a reasonable calorie deficit; do a combination of cardio and resistance training; get enough sleep; and manage stress.
