Fat around the chest and stomach cause the body to take on what is known as an apple shape. Simply put, this is categorized when you have excess weight on the upper part of your body. Losing this fat takes discipline and the willingness to make lifestyle changes. The more strict you are, the better results you will achieve.
Reduction of Calories
Weight loss is caused when you burn more calories than you consume. The best way to kick-start this plan of attack is to give up some calories from your diet. A reduction of 500 to 1,000 per day can lead to about 1 to 2 lbs. of weight loss every week according to Medline Plus. Since weight is lost throughout the body as a whole, your chest and stomach will become slimmer.
Increased Meal Frequency
Cutting calories often leaves you feeling hungry between meals. This is a major problem you want to avoid when it comes to fat reduction. The best way to keep your appetite under control is to eat small, balanced meals throughout the course of the day. This will also make your body more efficient at burning calories and boost your energy levels, according to caloriesperhour.com. Select foods that are high in vitamins, minerals and nutrients, like fruits, vegetables, whole grains, lean meats and beans.
Water Intake
Calories in the form of beverages still count as calories, and they can prevent you from leaning out the anterior side of your torso. Trade in the beer, wine, soda, fruit punch and sugary dessert coffees for water. Not only is it calorie-free, but it also hydrates your body. Drink a full glass of water with each meal to fill up your stomach.
Cardiovascular Exercise
Combining cardiovascular exercise with calorie reduction will help you melt away your chest and stomach fat even faster. Cardio is performed in a repetitive motion for an extended period of time and it involves a large portion of the body. Choose a type that you like and will stick with over the weeks, like jogging, swimming, kickboxing, jumping rope or elliptical training. The amount of time you devote to cardio will make or break your results. The American College of Sports Medicine recommends 60 to 90 minutes per day for weight loss.
Chest and Ab Exercises
Chest and ab exercises will help improve your muscle tone as you lose weight. They will also build muscle which is metabolically active tissue. Every pound of muscle you gain can potentially burn up to 50 extra calories a day, according to the University of Michigan Health System. To achieve the best results, target your chest and abs from multiple angles with exercises. This will lead to a maximal amount of muscle recruitment. Perform exercises like incline chest presses, flat bench presses, decline presses, reverse crunches, air bicycles and sit-ups. Aim for two or three training sessions a week.
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