zig
0

Notifications

  • You're all caught up!

The Best Ways to Lose Chest & Stomach Fat

by |
author image Nina K.
Nina K. is a Los Angeles-based journalist who has been published by USAToday.com, Fitday.com, Healthy Living Magazine, Organic Authority and numerous other print and web publications. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.
The Best Ways to Lose Chest & Stomach Fat
Jogging helps put you on the fast track for weight loss. Photo Credit BartekSzewczyk/iStock/Getty Images

Although no shortcut exists to shed fat from just your problem areas, a total weight-loss plan will help you slim your whole body -- chest and stomach included. This requires lifestyle changes that, when made permanent, will help you maintain a healthy weight for life. Diet and physical activity are the most important factors for fat loss, so calorie reduction and increased exercise are both musts.

Reduce Calories

The Best Ways to Lose Chest & Stomach Fat
Eat nutrient rich foods. Photo Credit mathieu boivin/iStock/Getty Images

You lose weight by eating fewer calories than you eat each day. The University of Minnesota Medical Center reports that woman usually lose one to two pounds per week on a diet of 1,200 to 1,500 calories per day, while men typically lose that amount eating 1,800 to 2,000 calories per day. Ensure maximum nutrition on minimal calories by choosing whole, nutrient-rich foods such as leafy greens and other vegetables, fruits in an assortment of colors, low-fat dairy, beans and whole-grains such as brown rice.

Perform Cardiovascular Exercise

The Best Ways to Lose Chest & Stomach Fat
Cardiovascular exercise burns calories faster than other activities. Photo Credit Alan Lawrence/iStock/Getty Images

Not only does cardio torch calories faster than any other activity, but these exercises will help you lose visceral fat, which sits deep in your midsection. In fact, Kerry Stewart of the Johns Hopkins School of Medicine told "U.S. News and World Report" that cardio will melt visceral belly fat even faster than the subcutaneous fat you can pinch. Run, walk briskly, ride a bicycle or use cardio machines 30 to 60 minutes per day, most days of the week for fat-loss success.

Tone Your Muscles

The Best Ways to Lose Chest & Stomach Fat
Tone and sculpt your muscles. Photo Credit Fuse/Fuse/Getty Images

Getting fit requires more than just fat loss -- you need to build muscle for a toned shape and a strong, capable body. Sculpt your stomach with crunches or V-ups, which involve lying flat on your back and meeting your hands and feet to form a "V" with your core. For your chest, perform pushups at home, or chest presses at the gym. Also choose weighted or body-weight exercises to tone your legs, hips, back and arms. The American College of Sports Medicine recommends two to three toning sessions per week, involving two to four sets of eight to 12 repetitions for each exercise. Your muscles should feel fatigued by the last rep.

Minimize Visceral Fat

The Best Ways to Lose Chest & Stomach Fat
Reduce visceral fat through exercise changes and sleeping a proper amount. Photo Credit Purestock/Purestock/Getty Images

Visceral fat behaves differently than subcutaneous fat, and may shrink with some additional lifestyle changes. Harvard Medical School recommends reducing visceral fat by consuming adequate calcium and avoiding trans fats -- often called hydrogenated vegetable oils -- and foods with glucose in the ingredients list. They also recommend sleeping about eight hours per night, reducing any stress and quitting cigarettes if you smoke.

CURRENTLY TRENDING

LiveStrong Calorie Tracker LiveStrong Calorie Tracker
THE LIVESTRONG.COM TRACKER Food, Fitness & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.
Demand Media