How to Lose Weight on the Torso

The torso, or trunk, consists of the chest, abdomen and back. When this area contains excess fat, you need to pay special attention if it is in the stomach. If left alone, this fat can increase the risk for conditions like type 2 diabetes, heart disease, sleep apnea and high triglycerides. Take an approach that involves exercise and dietary adjustments to reduce it.

A woman is exercising at the gym.
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Step 1

Decrease your caloric intake. Utilize an online resource like the Daily Plate to track your calories for a day. Reduce your total intake by 500 to 1,000 calories a day to promote weight loss.

Step 2

Increase your fiber intake. Fiber stays in your stomach longer than other substances, slowing down your rate of digestion and keeping you feeling full longer, according to Calories Per Hour. Include high-fiber foods in your diet like beans, bananas, apples, berries, barley, peas, broccoli and whole grains.

Step 3

Choose water over all other beverages. Soda, sweetened teas, dessert coffees, beer, wine coolers and slushies are all high in calories and can prevent you from losing weight. Instead, drink water to spare calories and keep your body hydrated.

Step 4

Roll out of bed and fix yourself a meal. By eating breakfast, your body will feel nourished and satisfied, making you less likely to overeat the rest of the day, according to Meals Matter. Prepare something quick and easy like a cup of yogurt with granola and berries mixed in.

Step 5

Perform full-body cardio to burn your torso fat. Choose elliptical training, swimming, rowing, versa climbing, kickboxing or jumping rope. These types of cardio not only reduce your weight, but they also tone your upper-body muscles. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio four or five days a week.

Step 6

Build muscle and improve your appearance with upper-body exercises that target your chest, abdomen and entire back area. You can include bench presses, bent-over rows, side bends, bicycle crunches, arm and leg raises, and sit-ups. Perform four or five sets of 10 to 12 reps two or three days a week.

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