Subcutaneous fat on the top of the shoulder is built up right below the skin. This area of the body is easy to hide when wearing shirts, but it is not easy to deal with when you look at it in the mirror. Losing this excess weight takes a strong will and the right blend of lifestyle adjustments. You need to follow a plan that involves full body weight loss because spot reduction is not possible.
Step 1
Determine your current caloric intake and make a reduction to kick-start the weight loss process. Monitor all the calories you consume for five days. Add your totals up and divide by 5 to get a daily average. Subtract 500 from this amount and you will lose about 1 pound of weight on a weekly basis.
Step 2
Base your diet on foods that are healthy. Include plenty of lean sources of protein and fiber with this diet plan. Both protein and fiber help fill you up and keep you feeling full for an extended period of time. Include foods like chicken and turkey breasts, fish, lean beef, fruits, vegetables, whole grains, beans, nuts and seeds.
Step 3
Start your day with a healthy breakfast. Skipping breakfast to cut calories is not a smart practice when it comes to weight loss. This tends to leave you feeling hungry later in the morning, and you run the risk of overeating at your next meal or snacking on something unhealthy. Take the time to prepare a healthy breakfast like a vegetable omelet, low-fat yogurt with granola or an egg sandwich on whole wheat toast.
Step 4
Drink the right type of beverages. If you want to lose shoulder fat, but keep drinking high amounts of slushies, soda pop, milk shakes and alcohol, you will defeat your efforts. All these beverages contain calories that quickly add up. Choose water as your main beverage instead. Not only is it calorie-free, but it also hydrates the system and flushes impurities from the body.
Step 5
Execute a form of cardiovascular exercise to produce weight loss in your shoulders. Select a form that involves your shoulders for faster results like elliptical training, swimming, rowing, ladder climbing or jumping rope. Make sure to exercise long enough to produce favorable weight loss. According to the American College of Sports Medicine, you may need to do 60 to 90 minutes of exercise five days a week for the best results. Work out several times a day to accumulate your time if you have a busy schedule.
Step 6
Perform a weight-training workout that targets the muscles on top of your shoulder. This gives your shoulders a leaner, more toned appearance as you lose weight. Do exercises like shoulder presses, upright rows, lateral raises and front raises. Aim for 12 to 15 reps, do four or five sets and work out two or three days a week.
Tips and Warnings
- Use proper technique with exercises to ensure you make progress. For shoulder presses, stand with your feet shoulder-width apart and hold dumbbells right above your shoulders with your palms facing forward. Keep your abs tight and back straight as you push the weights above your head and toward each other. Stop when your arms are fully extended and the dumbbells are 1 inch apart. Hold for a second, slowly lower the dumbbells back down and repeat.
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