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How to Lose 1-3 Inches Off Your Chest

author image Jake Wayne
Jake Wayne has written professionally for more than 12 years, including assignments in business writing, national magazines and book-length projects. He has a psychology degree from the University of Oregon and black belts in three martial arts.
How to Lose 1-3 Inches Off Your Chest
Portrait of man measuring chest. Photo Credit: Stockbyte/Stockbyte/Getty Images

There's good news and bad news when it comes to losing fat off your chest. The bad news is that you can't specifically target your chest -- or any body area -- to shed fat. Your body loses weight from fat deposits throughout the body regardless of why you're losing weight. The good news is that this means any exercise will contribute to losing fat from your chest. It may not come as quickly as you hoped, but it will happen given time.

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Step 1

Close up of tape measures.
Close up of tape measures. Photo Credit: Hemera Technologies/ Images

Measure your chest using a tape measure. You should measure at nipple level, with the tape under your arms. You can choose to measure with a complete inhale or complete exhale, so long as you always measure in one state or the other. Your raw numbers don't matter as much as consistent measurement that gives you meaningful comparisons.

Step 2

Close up of a person eating salad with a fork.
Close up of a person eating salad with a fork. Photo Credit: George Doyle/Stockbyte/Getty Images

Eat a diet that reduces your calorie intake by 250 to 500 per day. This represents enough calories to lose 1/2 to 1 lb. per week. Reduce your calories by cutting out sweets, sugary drinks and other foods that have high calorie content in comparison to their nutrition value. Lean proteins and vegetables are good choices while you're on a calorie-restricted diet.

Step 3

Two men jogging outdoors.
Two men jogging outdoors. Photo Credit: Visage/Stockbyte/Getty Images

Get a daily workout that burns 250 to 500 calories. Coupled with your diet plan, this represents 1 to 2 pounds of weight loss per week -- the ideal rate for sustainable weight loss according to Dr. Mehmet Oz in "You: Losing Weight." This fat burn won't all come from your chest, but some of it will.

Step 4

Man lifting barbell.
Man lifting barbell. Photo Credit: Comstock/Comstock/Getty Images

Do a light workout for your chest muscles every other day or so. This won't increase your fat burn, but it will tighten up your chest by toning the muscular frame the fat hangs on. Some example chest exercises include pushups, machine or dumbbell butterflies, the breast stroke and bench press.

Step 5

Measure your chest once per week, preferably on the same day and at the same time during that day. Record your progress in your journal.

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