Plateaubreaker Diet

Where Does Fat Loss Happen First?

A person with long brown hair and glasses is standing in profile, wearing a light pink top and black pants. They are holding their stomach with both hands, appearing contemplative. The background features a dark wall with a patterned design and a bookshelf filled with books. A lamp with decorative branches is visible in the foreground, adding a warm ambiance to the scene.

You start your fat-loss journey, and the scale begins to move—but why doesn’t it seem like you’re losing fat in the areas you want? Many people expect fat loss to begin in their problem areas, like the stomach or thighs, but fat loss follows a pattern dictated by genetics, hormones, and overall body composition.

If you’ve ever noticed your arms or face looking leaner before your midsection, this post will break down the science behind fat loss distribution and why spot reduction is a myth.

Why Can’t You Choose Where to Lose Fat?

The idea that you can target fat loss in specific areas—like doing crunches to burn belly fat—is a myth. The reality is:

  • Fat loss occurs in a whole-body pattern, not isolated areas (1).
  • Hormones play a major role in determining where fat is stored and lost first (2).
  • Muscle growth can enhance the appearance of specific areas, but it does not burn fat from that region (3).

Your body decides where to lose fat first based on genetics, not where you train the most.

Where Does Fat Loss Usually Start?

Fat distribution varies between individuals, but research suggests common fat-loss patterns:

  • Face & Upper Body – Many people notice fat loss in the face, neck, and arms before the midsection (4).
  • Extremities (Arms & Legs) – Some individuals lose fat in their limbs before their core (5).
  • Abdominal Fat – While subcutaneous belly fat (the fat under the skin) is often stubborn, visceral fat (fat around internal organs) tends to reduce first (6).
  • Lower Body (Hips & Thighs) – Due to estrogen, women tend to store more fat in the hips, thighs, and buttocks, making these areas slower to lean out (7).

Genetics play a key role—some individuals will lose belly fat first, while others hold onto it longer.

Why Stubborn Fat Takes Longer to Lose

Certain areas store fat more stubbornly due to a higher concentration of alpha-2 adrenergic receptors, which slow fat breakdown.

Common stubborn fat areas include:

  • Lower Abdomen – High in alpha-2 receptors, making it resistant to fat mobilization (8).
  • Hips & Thighs (Women) – Estrogen promotes fat storage in these areas, making them slower to reduce (9).
  • Lower Back & Love Handles (Men) – Common stubborn fat zones due to androgen receptors (10).

Since blood flow is lower in these areas, it takes longer for the body to mobilize and burn fat from them. This is why certain areas seem to take longer to lean out.

How to Reduce Stubborn Fat Over Time

While you can’t control where your body loses fat first, you can take steps to ensure overall fat loss, which will eventually target stubborn areas.

✓ Stay consistent – Fat loss happens in a set order, but patience will ensure progress.

✓ Incorporate strength training – Building muscle improves body composition, making stubborn fat areas appear leaner (11).

✓ Improve blood flow to stubborn areas – Activities like walking, sauna use, and massage may aid fat mobilization (12).

✓ Manage insulin and hormone levels – Stable blood sugar levels help regulate fat storage and loss (13).

Since fat loss happens from the inside out, a structured, long-term approach is the best way to ensure even stubborn fat eventually reduces.

✏︎ The Bottom Line

Fat loss follows a pattern dictated by genetics and hormones, not where you train the most. While you can’t target specific fat-loss areas, a consistent and sustainable approach ensures even stubborn fat eventually decreases.

Scientific References

  1. Ramírez-Campillo, R., et al. “A Proposed Model to Test the Hypothesis of Exercise-Induced Localized Fat Reduction (Spot Reduction), Including a Systematic Review with Meta-Analysis.” Human Movement, 2022. https://www.researchgate.net/publication/355379614_A_proposed_model_to_test_the_hypothesis_of_exercise-induced_localized_fat_reduction_spot_reduction_including_a_systematic_review_with_meta-analysis
  1. Haffner, S M et al. “Obesity, body fat distribution and sex hormones in men.” International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity vol. 17,11 (1993): 643-9. https://pubmed.ncbi.nlm.nih.gov/8281222/
  1. Tchoukalova, Y. D., et al. “Regional Differences in Cellular Mechanisms of Adipose Tissue Gain with Overfeeding.” Proceedings of the National Academy of Sciences, 2010. https://pubmed.ncbi.nlm.nih.gov/20921416/
  1. Wabitsch, M., et al. “Body-Fat Distribution and Changes in the Atherogenic Risk-Factor Profile in Obese Adolescent Girls During Weight Reduction.” The American Journal of Clinical Nutrition, 1994. https://pmc.ncbi.nlm.nih.gov/articles/PMC3446063/
  1. Nindl, B. C., et al. “Regional Fat Placement in Physically Fit Males and Changes with Weight Loss.” Medicine and Science in Sports and Exercise, vol. 28, no. 7, 1996, pp. 786–793. https://pubmed.ncbi.nlm.nih.gov/8832530/#:~:text=These%20data%20suggest%20a%20%22fit,active%20abdominal%20fat%20approaches%20depletion.
  1. Arner, P. “Differences in Lipolysis Between Human Subcutaneous and Omental Adipose Tissues.” Annals of Medicine, 2005. https://pubmed.ncbi.nlm.nih.gov/8519504/
  1. Ley CJ, Lees B, Stevenson JC. Sex- and menopause-associated changes in body-fat distribution. Am J Clin Nutr. 1992 May;55(5):950-4. doi: 10.1093/ajcn/55.5.950 PMID:1570802. https://pubmed.ncbi.nlm.nih.gov/1570802/
  1. Garenc, C., et al. “The Alpha 2-Adrenergic Receptor Gene and Body Fat Content and Distribution: The HERITAGE Family Study.” Molecular Medicine, vol. 8, no. 2, 2002, pp. 88-94. https://molmed.biomedcentral.com/articles/10.1007/BF03402078
  1. Toth MJ, Tchernof A, Sites CK, Poehlman ET. Menopause-related changes in body fat distribution. Ann N Y Acad Sci. 2000 May;904:502-6. doi: 10.1111/j.1749-6632.2000.tb06506.x. PMID: 10865795. https://pubmed.ncbi.nlm.nih.gov/10865795/
  1. S. Walsh et al. “Androgen receptor CAG repeat polymorphism is associated with fat-free mass in men..” Journal of applied physiology, 98 1 (2005): 132-7 . https://doi.org/10.1152/JAPPLPHYSIOL.00537.2004. https://pubmed.ncbi.nlm.nih.gov/15377647/
  1. Margarita S. Treuth et al. “Effects of strength training on total and regional body composition in older men..” Journal of applied physiology, 77 2 (1994): 614-20 . https://doi.org/10.1152/JAPPL.1994.77.2.614. https://pubmed.ncbi.nlm.nih.gov/8002507/
  1. Blaak, E E et al. “Beta-adrenergic stimulation and abdominal subcutaneous fat blood flow in lean, obese, and reduced-obese subjects.” Metabolism: clinical and experimental vol. 44,2 (1995): 183-7. doi:10.1016/0026-0495(95)90262-7. https://pubmed.ncbi.nlm.nih.gov/7869913/
  1. Stefan, N. “Causes, Consequences, and Treatment of Metabolically Unhealthy Fat Distribution.” The Lancet Diabetes & Endocrinology, 2020. https://www.thelancet.com/journals/landia/article/PIIS2213-8587(20)30110-8/