Men typically lose fat from their face, neck, chest, and arms first, with the belly being one of the last stubborn areas to slim down, largely due to genetics and hormones that favor abdominal fat storage. While some studies suggest men lose torso fat first, visceral fat (around organs) often decreases quickly for health, even if the belly looks big. Spot reduction is a myth, so overall fat loss through diet and exercise is key.
Men commonly lose weight through their trunk and glutes first, says Jeffrey Crespin, M.D., M.B.A., a gastroenterologist and obesity medicine specialist. In fact, a study published in The Physician and Sports Medicine found that men are more likely to lose weight around their trunk area first than women.
The belly area is the first to lose weight, and it's also one of the most dangerous areas to have excess fat. If you want to lose weight overall, it's important to focus on this area first–and then move on to other parts of your body.
Assuming you're male, stomach fat is usually the hardest to get rid of. There is no such thing as spot reduction so all you can do is cut and lose overall body fat. Eventually the fat on your stomach will go away too as your overall body fat depletes.
Most people lose fat from their face, neck, and upper body before their stomach, hips, and thighs. You cannot change this order, but you can speed up the overall process. Focus on creating a calorie deficit through diet and exercise.
Signs like increased energy and reduced waistline are long-term indicators of fat burning.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
These stages are: rapid weight loss, slow weight loss, and a plateau phase. Each stage presents different challenges, physiologically and emotionally. The key to successful weight loss and maintenance is knowing what to expect and having a plan when you hit bumps in the road.
Stubborn fat areas, such as the abdomen, thighs, and hips, often resist reduction despite a consistent exercise routine and diet. Understanding why certain areas of the body hold on to fat longer can help individuals develop a more informed approach to fat loss.
The evidence: Though some animal studies support the idea, I could find no compelling evidence from human studies that drinking extra water helps burn fat as a means to lose excess weight.
Many believe that when exercising, the more we sweat, the more body weight we'll lose. However, this is not entirely accurate. In reality, the number of calories burned during exercise is not solely based on how much or little the body sweats. In fact, sweating means the body is losing water, not burning fat.
Women tend to lose weight in their legs first, while men are more likely to lose weight in their torsos first. But many factors impact where you see weight loss first. The short answer is that it looks different for everyone.
The most stubborn fat is usually visceral fat, which is the fat that surrounds your internal organs, especially in the belly area. This type of fat is harder to lose compared to the fat just under your skin (subcutaneous fat) and is linked to higher health risks.
Some studies suggest that sleep plays a role in weight loss, and specifically fat loss, during calorie restriction. In a study of people undergoing 14 days of calorie restriction, the participants lost less fat when they spent 5.5 h a day in bed than when they spent 8.5 h a day in bed [40].
As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser. That's a better mark of progress. Measured around, your waistline should be less than 35 inches if you're a woman or less than 40 inches if you're a man to reduce heart and diabetes risks.
People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat. Getting older also makes a difference. People lose muscle as they age. And the problem is worse for those who are not physically active.
How does fat leave the body? Once your body burns fat for energy, its waste materials leave through your pee, sweat, and breathing. The best way to burn fat is to consume fewer calories than you use. To lose fat, aim to both cut calories and increase your physical activity.
According to the Centers of Disease Control and Prevention, a man can lose one to two pounds per week following a calorie deficit diet. By adding strength training to prevent the loss of muscle mass, five pounds per month is a healthy goal.
At 22% body fat, men often have a softer midsection, less muscle definition, and a healthy but not overly lean look, while women typically appear athletic and toned, with some ab definition visible when flexing and definition in arms and legs, sitting in the "fitness" or "average" range for both genders, though visual appearance varies by individual.
It's no surprise that the best one-two punch for reducing visceral fat is a combination of exercise and a healthy diet. However, the type of exercise matters, as does how you adjust your diet. “To fuel belly fat burning, you need to build muscle mass, which means increasing resistance exercise,” says Dr. Apovian.
Daily: The most common form of intermittent fasting is a daily fast for 12 to 16 hours. For a 16-hour fast, this would result in an 8-hour feeding window during a 24-hour period. A “16:8” fast might look like eating breakfast at 11am and finishing dinner by 7pm.
People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds.
According to fitness coach Raj Ganpath, losing 10 kg in 2-3 months is possible but highly unsustainable. He explains that to achieve this, you need a daily calorie deficit of about 1,300, which is extremely difficult to maintain.