Which Body Part Loses Fat First?

Which body part loses fat first? This is a common question for anyone starting a calorie deficit and trying to understand how fat loss shows up across the body.

Fat loss does not occur in a strict, predictable order for everyone, and TDEE-based diets cannot target specific body parts. Genetics, hormones, and each person’s fat distribution pattern largely determine where fat comes off first. Some people notice changes earlier in the face, neck, or upper body, while stubborn areas like belly, hips, and thighs often lean out last. The most effective strategy is consistent overall fat loss by maintaining a calorie deficit below TDEE and staying active with resistance training and daily movement. Over weeks and months, total body fat decreases and eventually affects the more resistant areas. Spot‑reducing fat through specific exercises is a myth; the body decides where to draw from.