Contrary to common belief, you cannot pick a location on your body and reduce fat there. When you want to lose upper body weight for example, you have to promote weight loss throughout your whole body. This approach involves the combination of making better eating decisions and moving your body more than normal. If you want to lose weight fast, you have to be all the more disciplined.
Step 1
Calculate your daily average caloric intake and reduce it to promote weight loss. Track your calories for three days, add the totals together and divide by three to get an average. Subtract 500 to 1,000 calories from it and eat this mean number of calories a day. Track all calories, those consumed in liquid form. Use an online tracker like The Daily Plate for assistance (see References).
Step 2
Eliminate high-calorie foods from your diet. Give up white flour products, candy bars, doughnuts, cakes, cookies, deep fried foods and processed meats. Have your diet consist of healthy foods like fruits, vegetables, lean meats, nuts, seeds, whole grains, beans and low-fat dairy products.
Step 3
Chew your food slowly and eat more meals throughout the day. Aim for five to six balanced meals spread about two to three hours apart. This will keep your appetite under control and your metabolism elevated. Combine protein and complex carbs with each meal. A lean sirloin patty on a whole wheat bun with lettuce and tomato is a midday meal example.
Step 4
Perform upper body cardio. All forms of cardio will contribute to weight loss throughout your body, but opt for types that cause you to move your arms to boost your efforts at upper body weight loss. Swimming, rowing, kickboxing, versa climbing and elliptical training are examples of good exercise choices. According to the American College of Sports Medicine, you need to do 60 to 90 minutes of cardio to lose weight and maintain weight loss. Work out three days a week on alternating days.
Step 5
Do upper-body weight-training exercises to build metabolically active muscle. Not only will you build muscle, but you will also improve your definition and give your upper body a leaner appearance. Do exercises like chest presses, upright rows, bent-over rows, lateral raises, triceps extensions, biceps curls and bicycle crunches. Take 30- to 45-second rest breaks in between each set to keep your heart rate elevated. Perform 12 to 15 reps and three to four sets of each exercise and work out on three alternating days of your cardio.
Step 6
Increase your activity levels with your daily chores to burn more calories. Walk to locations that are close to your house instead of driving, throw a football around in the evening with a friend, use stairs instead of elevators and join a recreational sport league in your area.
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