How to lose upper body fat

How to lose upper body fat?

Having a “V” shaped figure is not very flattering, as it can lead to a complex and discomfort for the person concerned. To combat this impasto and lose weight in the upper body, physical exercise and good nutrition are necessary. Our guide gives you some practical advice on how to slim your upper body.

Why am I gaining weight in my upper body?

Above all, it is important to identify the reasons why you are gaining weight in your upper body. First of all, age can be a factor in weight gain. Keep in mind that some people, especially women, find it difficult to lose weight from their forties onward. This is due to hormonal imbalance and difficulty in evacuating abdominal fat.

Second, genetic factors sometimes explain why some individuals have difficulty losing weight in the upper body. Indeed, we do not all have the same morphology. Many men and women are genetically more predisposed to have thin legs, but a strong chest and a potbelly belly. This is a hereditary trait in some families, but it is not something to be ashamed of.

The third element that causes overweight in the upper body is excess consumption of carbohydrates, fatty foods, and animal proteins. Poor nutrition combined with a poor lifestyle is partly responsible for this problem. However, it is possible to get rid of excess weight in the upper body by following our sound advice.

How to lose weight from the upper body?

Getting into sport

To lose upper body strength, you will need to decide to engage in one or even more physical activities. That’s why, to lose weight in the upper body, we recommend cardio sports that will tone your bust and strengthen your silhouette. There are several, but you must choose the ones that suit you best.

Opt for the elliptical bike

You will enjoy working your whole body with this very effective cardio training device to strengthen your muscles (arms, back, legs). It will also help you lose fat during and after your sessions. The advantage of the elliptical bike is that it allows you to tone the muscles but without making them gain volume! Remember to use the arms of the elliptical bike to work the upper body.

Doing running exercises

If you don’t have an elliptical bike, you can use running or jogging to help you lose weight and lose those extra pounds. Set a training pace every week (2 to 3 times a week) for 30 to 45 minutes, as jogging is a complete sport that can have an impact on weight loss.

Making abdominal

The abdominal muscles target the fat that is found on the upper body. Not only will this practice help you to build up your abdominal muscles, but it will also promote the decomposition of adipose tissue. Take advantage of this practice to work your arm muscles as well as your pectoral muscles. Thanks to simple and effective exercises, you will certainly be able to lose weight in your upper body!


Swimming is an excellent sport that will allow you to reduce fat throughout your body. You can try freestyle techniques or do breaststroke, butterfly, or backstroke exercises. The length of this training will depend on your endurance and general health. A duration of 30 minutes to 1 hour, twice a week would be ideal for upper body loss.

Eat a healthy and balanced diet


To lose weight, diet plays a key role. We can never say it enough: “our diet is our first medicine”, hence the importance of choosing it well. Indeed, a poor diet is very harmful to our body because the food we eat is difficult for the body to assimilate.

On the contrary, a good diet contributes not only to the maintenance of our organism but also to the maintenance of our physical appearance. It allows us to have good health, but also to keep a moral and physical balance. It is therefore important to ensure that we maintain a healthy and balanced diet. Nutritionists recommend the urgent need to ban fatty foods, sodas, and fast food by favoring foods rich in fruit and vegetables.

Among the fruits and vegetables, you should give priority to low-calorie products such as pineapple, grapefruit, lemon, artichokes, spinach, eggplant, etc. Some fruits and vegetables act as fat burners and can help you quickly slim down your figure if you are fat in the upper body. The recommended food intake for a man is between 2400 and 2600 calories compared to 1800 to 2000 calories per day for a woman.

Also to be read: 15 vegetables that make you lose weight

Also, let’s not neglect water, which is one of the best drinks for weight loss. You need to drink a lot of water (at least 1.5 liters a day) to eliminate toxins and help the body eliminate fat. If you practice sports, this is all the more beneficial, because during sports activity athletes quickly become dehydrated through sweating. This loss must, therefore, be compensated for by drinking enough water.

You now have all the keys in hand to succeed in losing upper body weight!

Also read: How can you lose weight in your arms without exercising?