How To Lose Upper Body Weight For An Obese Male

Obesity is usually a result of leading a sedentary lifestyle and poor eating habits. It is a serious health condition that can lead to hypertension, stroke, heart disease and diabetes. Whether you are male or female, to lose weight you must burn more calories than you consume. It is impossible to spot-reduce fat on a certain area of your body. However, by making exercise a part of your daily routine and eating a well-balanced diet, your body will naturally lose weight from areas that need it the most. If you take charge of your life, and commit to a healthy diet and training program, you can be a healthier and happier you.

Step 1

Cut 500 calories from your daily caloric intake. Avoid eating high-fat foods, such as chips, cookies, cake, doughnuts and candy. Eat plenty of fruits and vegetables, lean meats, such as chicken, fish and turkey, and whole grains like oatmeal. Consume 8 to 10 glasses of water a day, avoiding high-calorie beverages like sodas, juices and alcohol.

Step 2

Consume 5 to 6 small, healthy meals a day. Eating smaller portions more frequently helps boost your metabolism and keeps you feeling full for a longer period. Oatmeal with a bowl of fruit for breakfast and grilled chicken or fish with veggies are good low-fat, low-calorie meal options. Snack on foods like a banana, low-fat yogurt with walnuts or carrots with hummus.

Step 3

Perform cardiovascular exercise to boost your metabolism, burn calories and fat. The American College of Sports Medicine recommends doing 60 to 90 minutes of cardio five days per week to lose weight and maintain your weight loss. If you are just beginning an exercise program, start slow and gradually increase the frequency and duration of each exercise session. Going for a brisk walk, swimming and rowing are effective exercises for an obese male, putting less stress on your joints, ligaments and muscles. Pick an activity that you enjoy so you will stick with it.

Step 4

Incorporate resistance training into your exercise routine. Resistance training builds lean muscle. The more muscle you have, the more calories your body burns even while you are at rest. Use resistance bands, dumbbells or your own body weight to perform 8 to 12 exercises, doing 2 to 3 sets of 10 to 12 repetitions. Squats with a bicep curl, lunges with a twist, pushups, lateral pulldowns and situps are effective exercises that will define your underlying muscles, giving your a leaner appearance when you lose the fat. Talk with a fitness professional to get started on an exercise routine to ensure you execute the exercises properly to avoid injury.

Tips and Warnings

Keep moving. Use the stairs instead of taking the elevator; bike or walk to work or park further away from the store. The more you move, the more calories you burn. Allow at least one day of rest in between workouts to let your muscles recover.
Consult with a physician before starting an exercise program.