Where does weight loss start? Here's what you can expect

So many of us start our weight loss journey with a specific goal in mind. A snatched jawline, jeans that fit our waist differently, or some kind of 'bikini body' we've been told to aim for.

Enter weird exercise and diet fads — sauna suits, the Tiktok account that only shows women thrusting their hips at breakneck speed, juice cleanses... there's more than we can count.

But as these videos keep getting churned out, they're missing one vital bit of information: targeting specific areas of the body for weight loss is a myth.

This doesn't mean that losing weight is impossible, or that you can't meet your goals — just that it's important to know the facts about how weight loss really works, and how to do it safely.

A little disclaimer before we get into it: we use the word 'fat' a lot in this article. Here, we're talking about the scientific term (as in the type of body tissue we all have). We're not into body shaming, it's 2024!

Weight loss vs fat loss

The first thing we need to clarify is the difference between weight loss and fat loss.

These days, we use weight loss as a bit of a blanket phrase to describe changes in body weight. But 'weight loss' can include more than body fat — it can also involve losing muscle mass and water weight [1].

Fat loss refers to a true reduction in excess body fat. There are two ways our body stores fat — known as visceral fat and subcutaneous fat. Most of our fat is stored underneath the skin, which is called subcutaneous fat [2].

Visceral fat is known as the more stubborn fat, and gets stored deep in the body around the internal organs. This is the most 'toxic' type of body fat, that can release harmful hormones and chemicals throughout the body [2].

So to be clear, your body weight can fluctuate daily, but only focusing on the numbers on the scale can be a bit misleading.

An increase in weight doesn't always mean you've gained fat, which is why 'weight loss' can be a bit of a loaded term [2].

Where do you notice weight loss first?

There's no simple answer to this one. Where you lose weight first can depend on a bunch of different factors, which we'll get into. But what we do know for sure is that women lose weight differently than men — our bodies store fat differently in certain areas, depending on our sex hormones [3].

Men tend to store more fat in their stomach and abdominal area, while women tend to store it in their lower body (hips, thighs, bum).

This can affect where you first notice weight loss, as it can often begin to drop off in these specific areas [3].

Researchers are still adamant that weight loss is highly individual, and will look different for everyone.

For example, some people might notice their face looking slimmer before any other area. Others might not feel like they've lost weight at all, but all of a sudden find their clothes fitting more loosely. Again, there's no set-in-stone formula that applies to everybody [4].

What factors influence where you lose fat first?

So what else can affect weight loss and body composition? A range of things, according to health experts.

Body fat percentage

Like we said earlier, your generic bathroom scales will never tell you the full story. While they might tell you your overall weight, they can't determine how much of that is made up of body fat vs. muscle or bone [5].

Your body fat percentage can dictate how you lose weight as well as where you lose it from first.

Some body fat is essential for your body to function properly (it can actually mess up the immune system if you don't have enough), so it's really important you don't view it all as 'bad' [6].

People who are overweight tend to have more visceral fat storage (the stuff around the organs), so this can be the first place weight loss happens.

Wherever your body holds on to fat more, this will usually be where you notice initial weight loss [6].

So how do you actually measure your body fat percentage? There are so many different ways, some more accurate than others. We'd recommend using a reliable set of smart scales (not the kind in your grandma's bathroom) or consulting a healthcare professional [6].

Genetics

Turns out your genetics have a lot to do with how you carry weight, but also how you lose it. Your genetics can affect everything from your appetite, metabolism, body fat distribution, and even the foods you tend to crave most [7].

So if members of your family find it hard to lose weight from certain areas, or find that certain diets don't help them with weight loss, this might be the same for you.

Knowing more about your genetics and family history can definitely help you tailor your weight loss plan to get the best results [7].

Sex

The kind you were assigned at birth, not the more fun kind. As we mentioned earlier, sex hormones can have a big role in how people gain and lose weight.

Studies have shown that women generally have more fat stores than men, and may gain fat faster than men do. However, women also tend to burn fat more efficiently when they exercise [3].

Plus, things like pregnancy and breastfeeding take up a lot of energy.

More fat storage can help create more energy, so no wonder women might gain fat more easily than men — evolution has made it that way [3]!

Age

It's pretty common knowledge that age can affect your weight. As people age, they lose muscle mass — this also slows down the metabolism, which can cause more weight gain [8].

For women in particular, ageing and menopause can have a significant impact on how they gain weight.

As hormones change, fat distribution changes too — women may notice more belly fat or thigh fat during menopause [8].

Can you spot reduce fat?

We gave it all away in the intro, but no, you definitely can't pick and choose which body part loses fat when you do specific exercises.

The experts call this spot reduction, and it's 100% a myth. Those ab exercises won't necessarily get rid of belly fat, no matter how many you do [4].

The body stores and burns fat in its own way. Fat cells are used as energy reserves when we exercise, which our muscles then break down. The thing is, your muscles don't burn fat from exactly where they're being exercised — fat gets burned from the whole body instead [4].

So while you might need to let go of the ThighMaster or Ab Crunchers if you still have them, losing fat is possible if you take a broader approach [4].

Why gradual weight loss is key

The good news is that all physical activities help to reduce fat — even if it doesn't immediately come off exactly where you want it to [4].

When you exercise regularly you'll build muscle and lose fat at the same time. This will lead to a change in your body shape, but here's the kicker: people with more muscle than fat have faster metabolisms.

So as you gain muscle and get into your exercise routine, you'll start losing fat more efficiently [4].

By breaking down the weight loss process into small, achievable goals, you have a much better chance of losing excess fat and keeping it off for good.

And don't forget: the numbers on the scale aren't telling you everything you need to know, but forming healthy habits will help you get to where you want to be [4].

If you're feeling a bit lost about where to start, or have been at it for a while and not seeing any progress, it could be time to get some extra support.

Juniper's Weight Reset Program includes access to expert health advice from our team of clinicians and dietitians, as well as medical treatment options if you need them. We help you burn fat more efficiently and build strength for life — all while properly fueling your body.

Healthy weight loss strategies

We know that healthy habits support weight loss, but what does that even look like? Aside from finding a regular exercise routine that fits into your schedule, you could try:

• Eating regularly (no skipping meals or starving yourself) and choosing healthy options where you can
• Trying to 'eat the rainbow' (picking foods from the 5 food groups)
• Choosing healthy snack alternatives (e.g. replace sweets with fruit)
• Limiting foods high in saturated fats, added sugar, or salt
• Moving more throughout the day — for example, try to resist having lunch at your desk and go for a walk instead
• Limiting soft drinks, alcohol, and lollies
• Drinking more water
• Considering your portions
• Exploring if you need to try a calorie deficit (make sure you check with your GP)
• Working out when you're most likely to overeat or crave less healthy options (e.g. stress, boredom, hormonal changes) [9].

In summary, the more you take a holistic approach to weight and fat loss, the more motivated you'll be to keep going.

Pick reliable sources of information you can trust, and always check in with your healthcare team — they'll want to celebrate your progress just as much as you do!

Image credit: Mizuno K via Pexels