How To Get A Slimmer Upper Body

Upper-body fat refers to fat deposits above your waistline, including abdominal fat, arm fat, chest fat, back fat, neck fat and facial fat. Excess abdominal fat poses the biggest threat to your health. Your risk of Type 2 diabetes and cardiovascular disease increases if your waistline measures more than 35 inches and you are a woman or more than 40 inches and you are a man. Gradual changes to your lifestyle may help you decrease the amount of fat your carry on your upper body.

Step 1

Decrease the number of calories you consume each day. Give up one or two high-fat, high-sugar or high-calorie item every week to increase your chances of achieving long-term success. In other words, replace things such as candy, chips, cookies, donuts and processed meats with foods containing high amounts of nutrients with fewer calories, such as fresh fruits, fresh vegetables, low-fat dairy products, whole grains and lean proteins.

Step 2

Decrease the number of calories you drink by drinking more water and fewer high-calorie drinks. Beverages such as sweetened teas, soda, alcohol, lemonade and energy drinks may have a great taste, but they often contain a lot of added calories and sugar.

Step 3

Consume a mini-meal every two to three hours. The typical American diet consists of two to three meals and a couple snacks each day, explains Karen Collins, a dietitian and nutritionist who runs a private practice in Jamestown, N.Y. Plan each meal to contain a portion of complex carbohydrates and a lean protein. First thing in the morning, you may choose to eat oatmeal topped with blueberries and low-fat milk. A mid-day or evening meal may consist of baked fish, steamed broccoli and a serving of brown rice. Another meal may include whole grain crackers topped with low fat cheese and a handful of grapes.

Step 4

Engage in at least 30 minutes of cardiovascular exercise on most days of the week. The American College of Sports Medicine indicates that you may need 60 to 90 minutes of cardiovascular exercise on most days of the week to see noticeable changes in your weight. Emphasize weight loss from the upper-body by selecting a cardiovascular exercise that works the upper-body, such as swimming, wall climbing, rowing, elliptical trainers, kickboxing or aerobics. If you cannot complete 30 to 90 minutes of exercise when you start your weight loss, start with a 5- to 10-minute workout and add time as your fitness level improves.

Step 5

Perform upper-body resistance training exercises at least twice a week. Target the muscles of your shoulders, chest, back, biceps, triceps and abs by performing bench presses, bent-over rows, shoulder presses, tricep extensions, bicycle crunches and bicep curls. Aim to perform 10 to 12 repetitions of each exercise at a resistance level that prevents you from fully completing the 12th repetition. Do not perform resistance exercises on consecutive days.

Tips and Warnings

Consume 3,500 fewer calories than your body uses to lose 1 lb. of fat. Exercise increases the number of calories your body uses.
Consult your physician prior to making any significant change to your diet or exercise routine.