How can I lose fat around my face, belly, glutes, and chest?

Targeted Fat Loss Strategy for Your Profile

You cannot selectively lose fat from specific body areas (face, belly, glutes, chest) through any dietary or exercise intervention—fat loss occurs systemically across your entire body, and you must focus on comprehensive weight loss through caloric restriction, aerobic exercise, and resistance training to reach your 60kg goal. 1, 2

Your Current Status Analysis

At 167cm and 73kg, your BMI is 26.2 kg/m², placing you in the overweight category (BMI 25-29.9). 3 Your target of 60kg would give you a BMI of 21.5 kg/m², which falls within the healthy range of 18.5-25.0 kg/m². 3

The Reality of "Spot Reduction"

While some recent studies suggest minimal localized fat loss may occur with specific exercise protocols 4, 5, 6, the evidence remains inconsistent and the effects are modest at best. 7 The overwhelming consensus from major medical guidelines is that spot reduction does not occur in clinically meaningful ways—you will lose fat proportionally from all areas as you lose total body weight. 3, 1, 2

Your Required Caloric Deficit

Create a daily caloric deficit of 500-750 kcal to lose 1-2 pounds (0.5-1kg) per week, targeting 1,500-1,800 kcal/day for males. 3, 2 Your current diet (4 pieces chicken, 2 eggs, 1 plate rice, 2 chapati, vegetables) likely exceeds 2,000-2,500 kcal/day depending on portions and cooking methods. You need to reduce this systematically. 3

Specific Dietary Modifications:

• Reduce rice to half plate and eliminate 1 chapati to cut approximately 300-400 kcal daily 2
• Limit chicken to 2-3 pieces (preferably grilled, not fried) to reduce another 200-300 kcal 2
• Double your vegetable intake (high water content, low energy density) to maintain satiety 2
• Keep the 2 eggs as they provide essential protein for muscle preservation 8
• Eliminate any sugar-sweetened beverages, fried foods, and processed snacks entirely 1

Exercise Protocol for Maximum Fat Loss

Aerobic Exercise (Primary Fat Loss Driver):

Perform 150-300 minutes per week of moderate-intensity aerobic activity (brisk walking, jogging at 50-70% max heart rate), ideally 45-60 minutes most days. 3, 1, 2 This is your primary tool for creating additional caloric deficit and reducing visceral fat. 1

Critical timing consideration: Exercise in a fasted state (morning before eating) to optimize fat oxidation during the session. 9 Do not consume calories for 2-3 hours after exercise to maintain elevated fat burning. 9

Resistance Training (Muscle Preservation):

Continue your moderate weight training 2-3 times per week to preserve lean muscle mass during weight loss, which prevents metabolic slowdown. 3, 1, 8 This will NOT spot-reduce fat from chest or other areas, but will maintain muscle definition that becomes visible as you lose overall body fat. 7

Behavioral Strategies You Must Implement

• Weigh yourself weekly (same day, same time, fasted state) to track progress 1, 2
• Keep a daily food diary documenting everything you eat with portion sizes 3, 2
• Measure waist circumference monthly—target below 94cm for males 3, 1
• Set intermediate goals: First target 5-10% weight loss (66-69kg) within 6 months, which produces significant health improvements even before reaching final goal 3, 2

Timeline and Expectations

Expect to lose 8kg in the first 6 months with high-intensity adherence to diet and exercise (weekly sessions with structured program). 3 Reaching your 60kg goal (13kg total loss) will require 6-12 months of sustained effort. 3, 2

Common pitfall: Gradual weight loss of 1-2 pounds per week prevents excess skin sagging that occurs with rapid weight loss. 8 At your age (22), skin elasticity is favorable, but you must still lose weight gradually. 8

Where Fat Will Disappear From

Fat loss will occur proportionally from all areas—face, belly, glutes, and chest—based on your genetic fat distribution pattern. 1, 2 Typically, abdominal/visceral fat responds well to aerobic exercise and caloric restriction. 1 Facial fat loss becomes noticeable after 5-10% total body weight reduction. 3 You cannot control which areas lose fat first or fastest. 3, 2

Monitoring for Success

• Week 1-4: Expect 2-4kg loss (includes water weight) 3
• Month 2-6: Expect 0.5-1kg loss per week if adherent 3, 2
• Waist circumference should decrease 2-5cm in first 3 months 1
• Visible facial changes typically appear after 5-7kg total loss 3

If you fail to achieve weight loss after 3-6 months of intensive lifestyle modification, pharmacotherapy options exist (orlistat, liraglutide, semaglutide), but these should only be considered after documented failure of comprehensive lifestyle intervention. 2