How to Lose Upper-Body Fat [Proven Strategy]
Natasha Caleel
The article is verified by Natasha Caleel
MS in Occupational Therapy, BS in Kinesiology, Certified Corrective Exercise Specialist, CrossFit Level 1 Coach
Figuring out how to lose upper-body fat can be frustrating. Learn effective approaches to target this area and check out Omo, a weight-loss app that provides all tools for weight management in one place ✅
Table of Contents
Are you wondering how to lose upper body fat? With all the information out there on how to target this area, it can be overwhelming to decide what is best.
Fortunately, the process isn’t nearly as complicated as some people believe. All you need to do is focus on a few basics.
Why You Might Have Upper Body Fat
- Genetics. Some people are predisposed to carrying more upper body fat; for instance, some women find it easier to lose weight without losing much breast mass.
- Hormones. Men typically store more body fat around the abdomen because of testosterone, while women generally carry more fat in the lower body (hips, thighs, and buttocks) because of estrogen and progesterone, hormones that are often more dominant in females.
- Age. Fat accumulation becomes more common with age, and distribution patterns can change; for example, post-menopausal women often carry more fat in the abdominal region because of hormonal changes.
- Lifestyle. Not exercising and eating mostly processed foods can lead to gaining fat, including in the upper body.
Health Risks of Having Excess Upper-Body Weight
Too much body fat, especially in the abdominal region, is linked to various health issues:
- Cardiovascular disease [6]
- Type 2 diabetes [7]
- Non-alcoholic fatty liver disease (NAFLD) [8]
- Metabolic syndrome (several conditions bundled into one: high blood pressure, blood glucose, cholesterol, etc.) [9]
- Post-menopausal breast cancer [10]
- Sleep apnea (impaired breathing patterns during sleep) [11]
- Stress on the lower back, leading to chronic pain [12]
Men tend to be at a higher risk because they typically carry more abdominal and visceral fat. [13] However, as mentioned above, the risks for post-menopausal women increase due to hormonal shifts.
Can You Spot-Treat Upper-Body Fat?
A common approach is to do certain exercises to target specific areas of the body in an effort to burn fat. For example, someone carrying more belly fat might resort to endless crunches and leg raises to burn the fat and get a six-pack.
This is known as spot-reducing body fat.
Unfortunately, doing so is impossible. In other words, there are no upper-body exercises for weight loss, only movements that burn calories and could contribute to fat loss if your diet is in check. [14]
Losing upper-body fat comes down to creating and sustaining a calorie deficit–burning more calories than you consume through foods and beverages. This forces your body to break down fat and lean tissue to get the remaining energy it needs to function.
However, how the body burns fat mostly comes down to genetics. Some people have leaner upper bodies and store more fat in their legs, and others have the opposite distribution patterns.
If someone carries more fat in their upper body than their legs, they may be able to lose more fat from the upper body.
Most people have somewhat even body fat distribution. They carry similar levels of fat in the upper and lower body. So, when they put themselves in a calorie deficit, they lose identical amounts of fat from their legs and upper body.
Here Is How to Lose Upper-Body Fat
1. Be In a Calorie Deficit
The answer to ‘How to get rid of upper body fat?’ will always be to create and maintain a calorie deficit. [15] Everything else comes secondary to this requirement.
To do that, use a TDEE calculator to determine your daily calorie expenditure and remove 350-500 calories to create a mild deficit. For example, if your TDEE is 2,500 calories, aim for 2,000-2,150 daily for gradual weight loss.
Additionally, eat a balanced diet by not restricting any of the major food groups or macronutrients (proteins, carbs, or fats). You need many nutrients to function at your best.
2. Get Enough Protein
According to research, we should consume roughly 0.8 to 1 gram of protein per pound of body weight. [16] Doing so is necessary for maintaining muscle while losing fat.
Additionally, protein is highly satiating, especially compared to carbs, and eating more protein can help reduce hunger and cravings.
If that target seems too high, aim for a bare minimum of 0.36 grams per pound of body weight (0.8 grams per kilo) to avoid protein deficiency and the associated health risks. [17]
3. Do Cardio
A common tactic recommended to people who want to learn how to lose weight in the upper body is to do long and exhausting cardio sessions. But is the tactic helpful?
Contrary to popular belief, cardio is not essential for fat loss but could help. Activities like walking, running, cycling, and swimming burn calories, making it easier to create and maintain the necessary calorie deficit.
That said, don’t do too much cardio, which can lead to recovery issues and increase the risk of muscle loss.
According to the most recent CDC recommendations, adults should aim for at least 150 minutes of moderately intense activity in addition to at least two strength training sessions per week. [18]
Optimal recommendations actually extend this number to 300 minutes per week in addition to strength training.
4. Lift Weights
While there are no specific upper-body workouts for weight loss, lifting weights can help with fat loss in general.
When you are on a weight-loss journey and have a calorie-deficit diet, you’ll naturally lose not only fat but also muscle mass. Adding endurance and resistance training to this routine will help preserve muscle mass during weight loss and increase your resting metabolic rate, which signals the body to burn more fat even when you don’t exercise. [19]
Similar to cardio, don’t do too much. As little as three sessions of 45-60 minutes are enough to achieve the desirable outcome. For instance, here is a back and shoulders workout to beef up the upper body and retain lean tissue while in a calorie deficit.
Additionally, the push-up (or knee push-up), floor press, and chest fly are three fantastic exercises to target the chest and firm up the breasts.
5. Eliminate Unhealthy Habits
Unhealthy habits don’t always have a direct impact on your body fat percentage. For example, smoking in and of itself doesn’t lead to weight gain or weight loss.
However, such behaviors often lead to other bad habits, creating a cascade of adverse effects: low energy, loss of motivation, no interest in eating healthy, reduced physical activity, sitting for long periods, etc.
Other unhealthy habits, like drinking alcohol, can lead to weight gain. [20] Alcohol can also lead to overeating episodes, further making it difficult to lose upper body fat. [21]
The best thing you can do is break unhealthy habits one at a time. Doing so will slowly but surely change your mindset toward health and fitness, making you more likely to seek positive behaviors aligning with your weight loss goals.
Simple Exercises For Upper-Body Fat
While the following exercises don’t target upper-body fat, they mostly work the upper-body muscles. In combination with other lifestyle changes (e.g., caloric restriction, a higher protein intake, etc.), this would allow for body recomposition (muscle gain and fat loss) to occur, leading to a more toned body.
The following workout is a full-body routine with an upper-body focus.
1. Floor Dumbbell Press
How:
- Get two dumbbells and lie on an exercise mat.
- Position the weights to your sides, bend your knees, and engage your abs.
- Retract your shoulder blades and press the dumbbells up and in, tapping them at the top.
- Lower the weights to the floor and exhale.
Target body zones: chest, shoulders, and triceps
Alternative equipment (at home): kettlebell, weight plate, or even a bottle full of water
2. Bent Over Row
How:
- Grab both ends of an open-ended resistance band.
- Step over the middle of the band and position your arms to your sides.
- Lean your torso forward, engage your abs, and bring your chest out.
- Inhale and pull both ends of the band, squeezing your upper back.
- Pause for a moment.
- Extend your arms as you exhale.
Target body zones: upper back, biceps, forearms, and midsection
Alternative equipment (at home): dumbbells or kettlebells
3. Bent-Arm Lateral Raises
How:
- Grab a pair of dumbbells and sit.
- Place the weights on top of your thighs and bend your elbows.
- Bring your chest out, inhale, and lift the dumbbells laterally while keeping your elbows bent.
- Lower the weights to the starting position and exhale.
Target body zones: shoulders
Alternative equipment (at home): kettlebell or two bottles full of water
4. One-Arm Deadlift
How:
- Stand in front of a kettlebell.
- Lean forward to grab the weight with one hand.
- Bend your other arm and place the hand on your hip.
- Engage your abs, inhale, and pull the weight up in a straight line, driving your hips forward.
- Pause at the top as you exhale and lower the weight in the same straight line.
Target body zones: hamstrings, glutes, lower and upper back, biceps, shoulders, and midsection
Alternative equipment (at home): a dumbbell or resistance band
5. Push-ups and Variations
How:
- Grab a pair of hexagonal dumbbells and assume a push-up position.
- Engage your body, inhale, and perform one push-up.
- Tilt your body slightly to the left and row the dumbbell in your right hand.
- Set the dumbbell on the floor, inhale, and perform another push-up.
- Tilt slightly to the right and row the opposite dumbbell. Keep alternating.
Target body zones: chest, shoulders, triceps, back, biceps, and midsection
Alternative equipment (at home): push-up handles/stands
6. Shoulder Press
How:
- Hold a weight plate. Sit on a flat gym bench.
- Bring your chest out, inhale, and squeeze your abs.
- Press the plate up, and be careful not to hit your nose on the way up.
- Fully extend your arms and lower the plate as you exhale.
Target body zones: shoulders, triceps, upper chest, and midsection
Alternative equipment (at home): a kettlebell, dumbbells, or jug full of water
7. Planks and Variations
How:
- Assume a plank position with your body straight and forearms flat on the ground.
- Instruct someone to put a weight plate on your back.
- Hold the position for as long as possible, making sure to breathe consistently and not allow your hips to dip.
Target body zones: midsection, glutes, back, chest, shoulders, and arms
Alternative equipment (at home): a flat weight you can support on your back during a plank
8. Russian Twists
How:
- Sit on the floor with a weight plate in your hands.
- Lift the plate in front of your chest, lean back slightly, engage your abs, and lift your feet several inches off the floor.
- Inhale and twist your torso to the right.
- Immediately rotate your torso to the left as you exhale. Inhale again and rotate to the right. Keep alternating.
Target body zones: midsection, shoulders, upper back, chest, arms, hip flexors, and quadriceps
Alternative equipment (at home): a kettlebell, dumbbell, or bottle full of water
FAQ
The causes of upper body fat can be attributed to genetics, hormonal imbalances, or aging. Other common reasons are unhealthy lifestyle choices, lack of exercise, and reliance on processed foods.
To lose upper body and arm fat, create a calorie deficit, maintain a balanced diet, incorporate cardio exercises, and include upper-body resistance training to preserve muscle mass.
Unfortunately, it’s impossible to target specific areas for fat loss. Instead, overall fat reduction is achieved by maintaining a calorie deficit through diet, cardio, and resistance training, contributing to fat loss throughout the body.
To avoid significant muscle gain during fat loss, focus on a moderate training routine, maintaining a calorie deficit, and consuming enough protein to preserve existing muscle while shedding fat. Avoid excessive weightlifting that may contribute to muscle mass gain.
Bottom Line
Learning how to lose upper body weight takes some time, as there are several essential things to keep in mind. Let’s briefly recap the most important ideas from the article:
- Some risks of carrying excess fat, especially in the midsection, include type 2 diabetes, cardiovascular disease, and non-alcoholic fatty liver disease (NAFLD).
- Spot-reducing body fat is impossible; your body decides what regions of fat to break down for energy.
- How to lose upper-body fat? Being in a calorie deficit is essential for losing weight and, by extension, body fat, and is the most important rule when losing weight.
- Weight training provides the necessary stimulus the body needs to hold onto muscle and burn more fat.
