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You are at a point where you want to lose upper body fat? I get you!

Fat is an essential part of living things. However, body fat can have negative impacts on one’s health.

The human body includes four major types of fat, with the most prevalent being subcutaneous fat.

The body also includes two further types of fat: visceral and ectopic.

Upper body adiposity includes the significant accumulation of subcutaneous upper body fat that appears to protrude from, or be found below, the pelvic floor and create a “potbelly” appearance.

I have put together a post on how to lose upper body fat with exercise, diet, and the causes of having upper body fat in women.

This article will discuss how you can identify the problem and deal with it if necessary.

By following the advice in this article, you will be able to lose upper body fat with diet and/or exercise.

So, what exactly causes upper body fat in women? Let’s take a look!

What Causes Upper Body Fat In Women?

Upper body fat is generally harder to lose than lower body fat.

We often accumulate too much fat in the upper torso, which consists of the abdomen and chest area.

There are several reasons why women tend to have more upper body fat than men:

  • Hormones:

Women tend to have higher estrogen levels than men, which can result in stubborn fat deposits in the belly and cleavage areas.

Also, the female hormone progesterone is stored in fat cells and tends to hold on to fat in stubborn pockets that don’t respond well to traditional diets and exercise.

  • Diet:

Many women today consume an extremely high-carb diet without realizing it.

When there is too much insulin floating around, the body is unable to burn its own fat, thus storing it instead.

Insulin breaks down carbohydrates into glucose for energy.

  • Cravings:

Many women crave carbohydrates, especially after menstruation.

Again, too much insulin results in fat storage rather than weight loss.

Also, sugar cravings may be the result of low blood sugar due to over-exercising or not eating enough protein at meals.

Following are some tips that can help you deal with the problem.

11 Essential Tips To Lose Upper Body Fat

1. Avoid Refined Flour Products & Sugary Foods

When I say avoid, I mean avoid them as much as possible.

They will cause a spike in insulin and lower your blood sugar quickly, causing a “crash” and a craving for more sugar.

2. Go For High-Fiber Foods

Foods that are high in fiber provide your body with a steady supply of natural sugars and fibers that help to regulate and stabilize blood sugar and insulin levels.

These foods prevent swings in blood sugar which is the cause of most abdominal fat accumulation.

Foods like brown rice, pinto beans, oatmeal, whole-wheat toast, milk, avocados, and berries are great options for fueling your body with high-fiber naturally occurring sugars.

They are very filling and promote satiety.

They also assist in losing fat by helping to remove toxins through the intestines.

3. Eat More Protein Each Day

Protein is a vital nutrient that aids in the burning of fat.

Protein breaks down into glucose which is the body’s source of energy.

High-protein diets have been linked to weight loss and enhanced metabolism because protein is metabolized at a higher rate than carbohydrates or fat.

A good diet should contain 1.5 to 2 grams of protein per pound of body weight per day or 1 gram of protein per kilogram (two pounds) of body weight every day.

The more protein you eat, the fewer calories you will consume, which will help you lose fat quickly.

Protein is the only macronutrient that burns body fat during exercise.

4. Limit Carbohydrates

Carbohydrates are the body’s main source of energy.

This is true for both weight loss and maintaining weight.

If you eat foods that contain lots of carbohydrates, your body will trigger the hormone leptin.

Leptin tells the body that you are not now using all available calories and it slows down the production of fat cells to conserve energy.

Therefore, when you cut down on carbohydrates, especially those that are starchy and high in sugar, this sends a signal to the body that there is a lack of energy and all available carbohydrates will be used.

This causes the body to produce fat cells and burn these fat cells as energy.

You should aim to limit them to 25% of total daily calories or less (this percentage varies depending on your size).

5. Limit Fast Food and Refined Carbohydrates

Refined carbohydrates cause spikes and drops in blood sugar and insulin levels.

This is the opposite of what you want to do if your goal is to lose fat and not muscle.

Refined carbohydrates include white bread, pastries, muffins, baked goods, white potatoes, and sodas.

Cutting down on refined carbohydrates is essential in helping your body to burn fat.

Try to limit these types of carbohydrates to one per day and substitute with complex carbohydrates like brown rice, sweet potatoes, whole-wheat pasta, and oatmeal.

6. Choose Low-Fat Dairy Products

Low-fat dairy products are less calorically dense than high-fat full-fat dairy products.

Low-fat cheese, milk, yogurt and other dairy products are great ways to get the necessary calcium for bone strength while reducing fat intake at the same time.

So, choosing to consume low-fat dairy products means you still get the calcium without all of the fat.

As a result, low-fat dairy products are also a great option for weight loss because they are nutrient-dense and reduce caloric density.

7. Limit Refined Oils

Avoid refined oils like corn, soybean, canola and cottonseed.

These oils are extremely low in saturated fats which are known to promote the buildup of abdominal fat.

Opt for healthy alternatives like olive oil, coconut oil or butter

8. Limit Red Meat Intake

Red meat such as burgers, hot dogs, and commercial steaks contain high levels of saturated fat which is a type of fat that can clog your arteries and cause heart disease.

If you’re serious about your weight loss goals, stick with leaner meats such as turkey, chicken, and fish.

9. Eliminate Caffeine

Caffeine lowers the body’s metabolic rate and promotes weight gain.

Higher calorie beverages include alcohol, sugar-sweetened sodas, fruit juices and other non-diet soft drinks containing sugar or high fructose corn syrup.

Lean Body Mass Requirements

In order to understand how one can lose upper body fat, you have to understand what exercise is needed for each body part.

Lean tissue is the measurement of your muscular weight as opposed to your extra weight.

The lean body mass portion is also your weight without all of the fat on your body.

If you add on fat to your body, the additional weight is added onto the overall body weight while your lean tissue will hold steady.

You lose fat when you burn off more calories than you consume while working out.

The food that is not burned becomes a part of your overall body weight.

You can lose fat if you burn off a certain amount of calories while working out and also limit the amount of food that you eat for calories for the day.

In order to understand how one can lose upper body fat, it is important to understand how exercise works with this problem.

The exercise will work with the diet to help you lose upper body fat so that your lean tissue can remain consistent.

In order to be efficient with your workouts, you need to improve the number of calories that you consume each day.

It is important that you keep track of how many calories that you eat each day.

You will find a good way to do this by checking three main food groups: carbohydrates, proteins, and fats.

The standard recommendation for a human being is 2 grams of protein per kilogram of body weight per day.

This is often referred to as “macronutrient ratios”. In the United States, these macronutrient ratios are as follows:

Carbohydrates: 35% of total calories from carbohydrate sources.

More than 15% from simple sugars including glucose, fructose, and sucrose combined.

Protein: 15% of total calories from protein sources including dairy products, fish, poultry, and meat (lean). For vegetarians, the recommendation should be 30%.

Fats: 35% of total calories from fats including animal fat sources such as lean meats, whole-fat dairy products, and oil.

What Are The Negative Impacts Of Having Excess Upper Body Fat?

First of all, excess upper body fat can lead to an increased chance of developing chronic conditions such as diabetes or heart disease.

Secondly, weight gain that is due to an excessive amount of upper body fat will only increase the chances of developing these chronic conditions, because it means that your weight is greater than what it should be for your height.

Thirdly, it could affect one’s anxiety level by causing major weight fluctuations, which in turn will manifest in various ways such as depression or panic attacks.

How Do You Know If You Have Upper Body Fat?

Firstly, if your weight is greater than what it should be for your height, that means that it’s very likely that you have upper body fat.

Secondly, the size of one’s waistline is also linked to the level of upper body fat in a person.

Although the measure of your waistline may appear to be inaccurate, it can still provide information regarding the amount of excess weight in your upper body.

Lastly, when thinking about the amount of excess weight in one’s abdomen region, one can also check their arms and chest area to see if they are fit or not.

If they appear to be larger than what they should be, that means that upper body fat is probably present in the person.

How To Lose Upper Body Fat – Other Helpful Tips

* Do Not Skip Breakfast

People tend to eat more calories than what they burn during the daytime if they skip breakfast every day.

This is not a good thing because it will make you gain even more weight.

* Drink At Least 5 Glasses Of Water

Drinking enough water every single day will speed up your metabolism and can reduce water retention.

* Avoid Eating After 7 PM

Most of the calories that you take in during the evening go to waste, which means that they just accumulate as body fat instead of being burned off by your body.

* Resist The Temptation To Eat Foods With High-Fat Content

This means especially food with trans fats because these types of fats can increase one’s risk for developing cardiovascular diseases and hypertension.

Instead, choose foods with unsaturated fats such as avocadoes, oils, nuts, and fish since they are healthier options.

* Use The Stairs Instead Of The Elevator

This will help you burn more calories and can reduce muscle loss.

Most importantly, you should be taking good care of yourself if you want to lose excess weight in an effective manner.

To achieve your desired outcome, you need to work hard enough, especially if the outcome is something that you have been looking forward to for a long time.

* Exercise During The Day

It is better to exercise during the day rather than at night because this will provide a greater caloric expenditure.

Is Timing Schedule For Eating Important?

The other thing that is important when trying to lose weight is the time of day that your calories are consumed.

It is important to make sure that all of your meals are spaced out rather than getting all of your food in one sitting.

Ideally, after waking up in the morning, you should make sure that you eat breakfast within an hour.

Then 2-3 hours later, you may eat another meal.

One should again eat around 2-3 hours after this meal. Then, one can begin to either have their busy hours or begin their workout routine.

For the rest of the evening, any time that is not eaten by dinner should be supplemented by a snack or a light meal.

You can also read this article I wrote about “The Best Times To Eat To Lose Weight

How To Lose Upper Body Fat At Home

In addition to exercise and dieting, there are also some home remedies that you can use in order to reduce excess upper body fat in your body.

For example, you can try massaging your stomach with Grapefruit Essential Oil or any other oil that will suit your taste in order to reduce your waist size and make it look skinnier.

This is because the massage will get the blood flowing to the skin cells of your stomach.

This will get rid of toxins and excess fat in your body, making your stomach look more attractive.

You can also use essential oils like eucalyptus or lemon.

These oils are known for their purifying properties.

One should avoid added scents since they contain harmful chemicals that can damage your skin.

It will be best if you use all-natural products in order to get the most benefits of using home remedies for excess upper body fat reduction.

Another way that you can try in order to reduce excess upper body fat is by drinking green tea.

Drinking green tea can help you lose excess weight since it contains polyphenols.

This compound has the ability to reduce your appetite, which means that you will be less inclined to eat large meals.

Also, green tea contains antioxidants that can prolong your life span by fighting cancer cells in the body.

How To Lose Upper Body Fat When Exercising

One of the most important aspects of losing upper body fat is exercise.

You will want to perform light exercises before breakfast or lunch and then again after dinner in the evening.

Light exercises can include walking, jogging or working out at the gym.

If you are looking to lose weight but you do not care about getting stronger and healthier than light exercises will be enough for you.

It is also important that you keep your workouts short and intense.

You should never do more than 30 minutes of cardio a day because this will lead to muscle soreness and it can damage your muscles during this time period.

In addition, if you were to do as much as 90 minutes of cardio a day then your body could become too damaged and it would take longer for your body to repair itself after the workouts were over.

You should always try to work out in the morning if you wish to lose weight.

This will allow your body to receive oxygen and nutrients with ease resulting in little muscle fatigue during your workout session.

Now le’ts see what types of exercises you can do that will help you get rid of upper body fat.

5 Exercises For Upper Body Fat

1. Leg Raises

Lean against a wall with your back facing it.

Slowly raise your feet up off the ground while you point them out as much as possible.

Ensure that your feet are about hip-width apart from each other and that your knees are angled away from the wall at an angle of about 45 degrees.

Now slowly raise your legs up as high as you can take them. You can hold them there for a moment or lower them back down.

2. Push Ups

The push up is one of the best upper body exercise routines in terms of effectiveness and efficiency.

There are so many variations of the push up that you can do to challenge different parts of your upper body and even vary the difficulty and intensity of your workout in many ways.

3. Close Grip Bench Press

Do the usual bench press using a close grip in order to focus on strength in your triceps rather than in your chest.

A close grip bench press is where you press the weight with both hands nearly touching each other on the barbell or dumbbells.

4. Bent Over Row

This is an exercise that helps develop strong biceps and shoulders.

Do the usual bent over row on the bench press.

Raise the weight up with your hands on either side of your torso while you pull it towards your chest.

Do not let the weight touch your legs or back during the movement.

5. Bent Over Lateral Raise

This is another exercise that focuses on developing triceps, shoulders and back muscles.

Again, do this one on a bench press for this challenge.

Lower the weight all the way down to just above your knees, raise it back up to lift your arm up to waist height while keeping your elbow in close to its body at all times during the movement.

Is Weightlifting Helpful in Losing Upper Body Fat?

You can also use weightlifting when trying to lose weight especially when you are trying to lose fat in the upper body without gaining muscle mass.

Weightlifting is beneficial when it is done with proper form and that you do not go overboard. When doing weightlifting, you will want to keep your form correct.

Keep your back straight, chest up and avoid bending at the waist because this can cause injury.

This will help prevent any additional fat from being gained on the upper body when losing lower body fat.

How To Lose Upper Body Fat Without Gaining Muscle?

There is a common misconception that gaining muscle and losing fat are directly related.

In order to lose upper body fat without gaining muscle, it may be necessary to follow a low-carb diet, consume sufficient protein for muscle growth and strength, and exercise.

Although diet is a factor in gaining muscle, the primary factor in gaining muscle is exercise.

However, there are a few different kinds of exercises that can be done in order to avoid getting bigger while trying to lose weight.


The first type of exercise is known as high-intensity interval training.

This will help you to burn fat quickly because it only lasts for about 20 minutes, but you will continue burning calories long after your workout session has ended.

You should perform this type of workout three times a week in order to get the best results from it when trying to lose upper body fat without gaining muscle mass.

Tabata Workout

Another type of exercise that can help you to lose weight without gaining muscle mass is the Tabata workout.

This workout will help to burn fat while also improving your cardiovascular health, although it can be very challenging to do.

Although all of the exercises are performed for only 8 minutes at a time, you are still expected to perform them for 20 seconds on, 5 seconds off.

Also, you should repeat this workout four times each week.

By performing these exercises more than three times each week, you will be able to see some considerable results in the fat loss department.

Hydration Is Key

In order to lose weight without gaining muscle mass, you should also be sure to stay hydrated.

Hydration is a very important step in maintaining a healthy body and it can lead to weight loss without gaining muscle mass.

The better hydrated you are, the more water you will have in your cells, which can help keep your metabolism going.

In addition to increasing your metabolism, proper hydration can help you to feel much more energized when trying to lose weight without gaining muscle mass.

In order to lose weight without gaining muscle, you should also be sure that you are getting the right nutrition.

For you to get this proper nutrition, you should look for a dietician who can help you with any dietary needs that you may have.

Along with having properly balanced meals, it is also important to avoid overindulging in alcohol and processed foods in order to lose weight without gaining muscle mass.

How Long Does It Take To Lose Upper Body Fat?

Losing weight is not an easy task and this is especially true when it comes to the upper body.

It may take you a few months or longer before you can see any results depending on what type of diet and exercise you do.

However, be sure to stay with your diet and exercise plan because it will help you achieve your goal of losing weight in the shortest amount of time possible with little or no muscle gain.

Final Thoughts About How To Lose Upper Body Fat

Now you that with a healthy diet and the correct type of exercise, you can help to get rid of your upper body fat.

If you wish to burn fat with minimal muscle gain, then be sure to follow a proper diet and exercise plan.

Losing weight in general requires dedication and patience as well as a healthy way of life.

However, with this information at hand, I hope you get to work as soon as possible.