How to reduce upper body size

Written by isabell hue | 13/05/2017
How to reduce upper body size
Drinking lots of water is an important part of a fat burning diet. (Jupiterimages/Goodshoot/Getty Images)

The upper body consists of the abdomen, waist, chest, arms and back. Sometimes, due to fat build up, it may be necessary to reduce the size of your upper body. This can be done by combining a healthy diet with fat burning cardiovascular exercises and an upper body specific weight training routine. Common body concerns such as a protruding tummy, flabby arms, love handles and back fat can all be reduced by following this type of routine.

Eat a healthy diet. A balanced diet consists of low fat foods that can actually help you burn fat. Incorporate lots of fruits and green vegetables in your diet. Eat lean proteins and high fibre foods. These will encourage your body to burn all unnecessary fats including those in your upper body. Drink plenty of water and avoid sugary sodas and artificial juices. Avoid fatty fast foods and sugary sweets.

Engage in cardiovascular exercises regularly. Cardio exercises are any that get your heart pumping. These include bike riding, walking, running and swimming. If you have a gym near you, use exercise equipments such as a treadmill, stationary bike or elliptical machine. Cardiovascular exercises are essential in fat burning. You cannot lose upper body weight without doing these type of exercises.

Maintain a weight training routine. Use free weights to do arm exercises to reduce the fat that builds up on your arms. Also, use light weights while doing sit-ups and side crunches. These will help you strengthen your abdomen muscles and back muscles and will reduce the size of love handles.


Maintaining both a healthy diet and exercise routine is essential for permanent changes.

Tips and warnings

  • Maintaining both a healthy diet and exercise routine is essential for permanent changes.

Things you need

  • Fruit
  • Vegetables
  • Lean proteins
  • High fibre foods
  • Exercise equipment
  • Free weights

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