How to Lose Weight in Upper Body

how to lose weight in upper body

How to Lose Weight in Upper Body

Sadly, most of us store our fat in our midsection – one of the biggest problem areas reported by people trying to lose weight!

The truth is, when it comes to weight loss, you’re probably hoping to trim up and tone down your upper body.

But don’t fear. Whether it’s a spare tire, love handles, or flabby arms, there’s a lot you can do to lose weight in your upper body.

Follow these tips and you’ll see results that’ll put a smile on your face…

How to Lose Weight in Upper Body: Eat Right

Losing weight in any part of your body requires healthy eating. There are a number of simple changes you can make to your diet to help you lose weight in your upper body (and everywhere else).

First, cut out the starches and white bread. Replace white flour with whole grain and whole wheat options. Whole grains will help keep you full for longer and stabilize your metabolism, leading to fewer cravings and binges. Whole grains are also lower in fat and higher in fiber and protein.

Second, cut out the unhealthy fats and sugars. Get rid of the trans and saturated fats, and only eat foods that contain healthy fats, like nuts, fish, and avocados. Try cooking with Nutiva Organic Extra-Virgin Coconut Oil, which contains a unique combination of healthy fats that actually burn more calories.

Watch out for sugar-culprits like juice, fruit-yogurt and most sauces, sugar is a big part of these and gives you extra calories you don’t need.

Finally, add more protein to your diet. Protein keeps you feeling full for longer and burns more calories during digestion, contributing to weight loss. Go for lean protein options, like fish, chicken, and soy. These options will rev up your metabolism and burn upper body fat.

A good way of adding more protein to your diet is a tasty whey protein supplement like Optimum 100% Natural Whey. Another good lean protein supplement is Combat Powder which is particularly good for those of you who really want to pack on muscle. For snacks, try the tasty Myoplex Lite Bars.

Keep in mind that many foods burn fat naturally. A natural weight loss supplement like Irwin Naturals Green Tea Fat Metabolizer can help you shed that extra upper body weight. Cellucor T7 Extreme also contains cayenne pepper to help you burn that extra fat by boosting your resting metabolic rate.

How to Lose Weight in Upper Body: Exercise

Exercise and weight training are extremely effective ways to lose upper body weight. Cardio workouts are important, but don’t overlook the weight bench. Building muscle increases your metabolism in the long term, leading to more calories and fat burned. This will help to tone up your upper body.

You can’t target exactly where you burn fat, meaning that you need to work out every part of your body to lose upper body weight. But, what you can do is TONE specific parts of your body. If you’re trying to lose weight around your midsection, abdominal and oblique exercises will help you tone up your waist and belly. If it’s your arms you’re worried about, bicep and tricep workouts will tighten them up. Toning will give the appearance of less fat.

Tension bands can be great at-home options for toning your upper body. Try investing in a good set, like these Adjustable Resistance Toning Tubes. These are great for toning your arms, back, and chest. I would also recommend the Fitlosophy Fitbook, to help keep you motivated by tracking your weight loss efforts.

For ideas on home workouts check out these articles: Home Workout No Equipment and Total Ab Workout in 30 Minutes

Have any questions or feedback about How to Lose Weight in Upper Body? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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