It seems that los­ing weight is very easy — you just need to main­tain a calo­rie deficit. How­ev­er, not all so sim­ple. In the arti­cle we will fig­ure out what is the first thing to lose weight in women and men and how to achieve a slim and toned body.

Los­ing weight is a process that depends on many fac­tors. Peo­ple who are los­ing weight are often inter­est­ed in the same ques­tion: which part of the body los­es weight first in men and women? In addi­tion, those who want to lose weight are inter­est­ed in how to main­tain mus­cle mass while los­ing weight? Let’s look at these ques­tions and dis­cuss how to lose weight cor­rect­ly in order to stay toned and keep your fig­ure in great shape.

Why does a person lose weight?

We begin to lose weight when we have a neg­a­tive ener­gy balance—when the num­ber of calo­ries con­sumed is less than the per­cent­age of calo­ries burned.

What is the first thing to lose weight?

This trick ques­tion can be answered this way: first, a per­son los­es pro­tein. First of all, the body begins to use pro­tein reserves: first those con­tained in the liv­er and gas­troin­testi­nal tract, then pro­teins in skele­tal mus­cles.

Losing weight involves not only losing fat, but also losing muscle tissue, water and minerals.

What to do to avoid losing muscle while losing weight?

Who doesn’t dream of a healthy, strong body, toned mus­cles, vig­or and ener­gy? But what is the first thing to lose weight? It’s the mus­cles! There­fore, main­tain­ing mus­cle tone requires a con­scious approach and self-care. Here are the top 5 effec­tive tips on the way to great shape.

Do not hurry

To main­tain mus­cle mass, you will have to eat a bal­anced diet, and for this you need to slow down the rate of cut­ting. It is opti­mal to lose about 0.5–1 per­cent of body weight per week. You should also take breaks from your diet, oth­er­wise your body will go into “ener­gy sav­ing” mode.

Proteins are the basis of the diet

Don’t for­get that the mus­cles are the first to lose weight on a diet. It is impos­si­ble to stop this process with­out prop­er bal­anced nutri­tion. Pro­tein is a key ele­ment for mus­cle growth and recov­ery. Main­tain a bal­ance of macronu­tri­ents in your diet: pro­teins, fats and car­bo­hy­drates. And don’t for­get about vit­a­mins and min­er­als!


Sys­tem­at­ic exer­cise is impor­tant to main­tain tone. The more mus­cle mass you have, the more calo­ries your body burns, even at rest. Train on a sched­ule, but don’t for­get about rest peri­ods.

Sleep and recovery

Rest is an inte­gral part of main­tain­ing mus­cle mass. Dur­ing sleep, mus­cle recov­ery occurs. Make sure you get enough sleep to give your body time to regen­er­ate.

Water is important

Water plays an impor­tant role in main­tain­ing mus­cles. It helps deliv­er nutri­ents to mus­cles, improves metab­o­lism and pre­vents fatigue. Aim to drink at least 2 liters of water per day.

Remember, every person is unique and what works for one may not work for another.  For some, the face loses weight first, while for others, the thighs or stomach lose weight.  Experiment and find your way to muscle preservation.  Your body will thank you!

Which parts of the body lose weight first?

Despite the fact that the per­cent­age of fat decreas­es grad­u­al­ly through­out the body, and not point-by-point, the same trend is still observed in men and women: the for­mer are quick­er to notice the dif­fer­ence in the belt of their trousers, and the lat­ter — in the thin­ner upper body.

  • The fact is that men have more vis­cer­al fat in their bod­ies: it accu­mu­lates in the chest, abdomen and low­er back. Vis­cer­al fat begins to dis­ap­pear first, so men are more like­ly to notice a decrease in vol­ume in the waist than in anoth­er part of the body.
  • In women, a large pro­por­tion of fat is con­cen­trat­ed in the low­er part of the body: thighs and calves. How­ev­er, in the female body the pro­por­tion of sub­cu­ta­neous fat pre­vails, so girls begin to notice the first changes in the upper part of the body — after all, the low­er part is in no hur­ry to lose weight.

How to lose weight without harming your figure

We now know that women and men lose weight pri­mar­i­ly. It remains to be seen how to con­trol this process in order to achieve a slim and toned body. Let’s fig­ure out how to behave while los­ing weight so as not to harm your fig­ure.

Balanced diet

First of all, you need to pay atten­tion to your diet. Avoid diets that promise quick results, as they may cause you to lose mus­cle mass rather than fat. A bal­anced diet is the basis for prop­er weight loss. Aim to eat plen­ty of veg­eta­bles, whole grains, pro­tein and healthy fats. Although it may sound triv­ial, its val­ue has been proven by numer­ous sci­en­tif­ic stud­ies.

Physical activity

Increased activ­i­ty helps burn calo­ries, strength­ens mus­cles, includ­ing the pecs, and improves over­all body shape. We found out that girls lose weight first of all in their upper body, includ­ing their breasts. This process can only be influ­enced through reg­u­lar train­ing. Even in adult­hood, exer­cise can have a pos­i­tive effect on the con­di­tion and health of a wom­an’s breasts. Start with a small load and grad­u­al­ly increase it.

Cosmetology procedures

The least prob­lem­at­ic areas are often the first to lose weight when diet­ing. But fat deposits in prob­lem areas often can­not leave their homes for a long time. In this case, cos­me­tol­ogy will help. Con­tact a cos­me­tol­o­gist, he will pre­scribe mas­sages, wraps or cry­olipol­y­sis — a pro­ce­dure that uses cold to destroy fat cells.

The right underwear

High-qual­i­ty, well-fit­ted under­wear can improve pos­ture and alle­vi­ate some of the prob­lems asso­ci­at­ed with sag­ging fab­rics.

Surgical intervention

If you have sig­nif­i­cant con­cerns about sag­ging skin or lack of vol­ume, mam­mo­plas­ty or lipo­suc­tion with fat graft­ing may be con­sid­ered. But such an inter­ven­tion requires dis­cus­sion with a doc­tor and an assess­ment of all risks.

Remember that every body is individual.  The path to successful weight loss can be different for different people.  And the answer to the question: “Which part of the body loses weight first?” will differ depending on the human body.  Always seek professional advice and listen to your body.

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