How to Lose Upper Body Fat

Co-authored by Julian Arana, M.S.eD., NCSF-CPT

Last Updated: September 8, 2024 Approved

Losing fat from the upper half of your body requires a few different approaches. You’ll need to do some cardio workouts to burn fat. Exercise your chest and arms and your back to emphasize your muscles and get rid of pesky back fat. And eating a healthy diet can make sure your hard work in the gym doesn’t go to waste.

Method 1

Method 1 of 4:

Using Cardio to Burn Fat

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1
Go for a run if you can't get to the gym. Running is a great cardio exercise if you don’t have access to cycling or rowing machines but still want a good work out. Try running 20 to 30 minutes at a time 3 times a week. It doesn’t matter how fast you run, as long as you’re moving faster than you can walk. ^{[1]
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PubMed Central
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- Running is a high-impact cardio workout, so if you have problems with your feet or knees, you might want to try something else.
2
Try cycling for a lower impact workout. Cycling gives you the same type of workout as running, but with less impact on your legs. You can cycle on a stationary bike machine, or go for a bike ride outside. Cycle 3 times a week for 30 to 45 minutes per ride. ^{[2]
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Nature
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- If you find that the ride seems too easy, increase the resistance on your bike or cycling machine.
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Swimming works the muscles throughout your whole body and also burns a lot of fat. You can use the basic freestyle stroke, or you can mix in the other strokes – butterfly , breast , and backstroke – for variety. How much you can swim at a time will depend on your overall health, but start by swimming 20 to 30 minutes 3 days a week. ^{[3]
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Walking is a great cardio exercise if you’ve been injured or don’t have the endurance for a longer workout yet. Go for a 20- to 45-minute walk 2 to 3 times per week. You can walk outside, on a treadmill , or on a track in a gym. ^{[4]
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Mayo Clinic
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5
Choose 1 to 2 of your favorite cardio workouts each week. You should do cardio 2 to 3 times a week for 20 to 30 minutes per day. You can do the same cardio each time, or you can switch it up each day. ^{[5]
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- For example, if you do cardio on Mondays and Wednesdays, you can go for walks both of those days, or you could go for a walk 1 day and a swim the next.

Method 2

Method 2 of 4:

Exercising Your Chest and Arms

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1
Perform a dumbbell bench press to exercise your pectoral muscles. ^{[6]
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Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer

Expert Interview. 19 March 2020.} Lie on your back on a workout bench or other flat surface. Bring the dumbbells up to your chest, holding them shoulder-width apart with your palms facing each other. Rotate your arms so your palms face out and your forearm and upper-arm create a 90-degree angle. Exhale as you use your chest muscles to push the dumbbells up. Lock your arms at the top of the push and breathe for a second. Lower the weights slowly as you inhale. ^{[7]
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PubMed Central
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- Perform 3 sets of 8 to 10 reps of this exercise.
- To determine how much weight you should use, figure out the heaviest weight you can use for 1 rep. Then figure out about 60 to 70 percent of that weight for your regular set. For example, if the heaviest weight you can use for 1 rep is 10 lb (4.5 kg), then you should use 6 lb (2.7 kg) dumbbells for your sets.
- If it begins to feel like there's hardly any resistance with the weight you're using, try the heaviest weight test again and readjust the weights you use.
Stand with your legs just less than shoulder-width apart. Hold the dumbbells at your sides. Bring one dumbbell up so it’s even with your shoulder and your palm faces out – this is your starting position. Exhale and push the dumbbell up so your arm is fully extended. Pause for a second and then lower the dumbbell back down. Perform 8 to 10 reps and then switch arms. Repeat 3 sets. ^{[8]
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3
Perform an upright row to sculpt your back. Stand with your legs about shoulder-width apart. Hold a dumbbell in each hand with your palms facing your thighs. Keep your back straight and your arms slightly bent at the elbow. Lift the dumbbells to your shoulders as you exhale, keeping them as close to your sides as possible. Keep your elbows above your forearms as you lift, and bring the dumbbells as close to your chin as possible. Hold the dumbbells for a second, and then inhale as you slowly lower them back down. ^{[9]
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- Repeat 3 sets of 10 to 12 reps.
4
Do an incline push-up. ^{[10]
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Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer

Expert Interview. 19 March 2020.} Stand in front of a bench or elevated platform. Place your hands on the bench or platform, with your hands slightly more than shoulder-width apart. Move your feet back so that your body is straight back and your arms are straight up from the platform. Keep your body straight and slowly lower yourself to the edge of the platform or bench. Then push your body back up until your arms are extended. ^{[11]
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- Repeat for 3 sets of 8 to 15 reps.
5
Try a tricep extension. Lie on your back on a workout bench or other flat surface. Hold the dumbbells in front of you, with your arms at a 90-degree angle from the bench and your body. Keep your elbows tucked in and your palms facing each other. Inhale, keeping your upper arms stationary, and lower the dumbbells to your ears, bending your arms at the elbows. When your dumbbells reach your ears, use your triceps to raise the dumbbells back up while you exhale. ^{[12]
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Mayo Clinic
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- Repeat for 3 sets of 6 to 8 reps.
You don't need to do every single one of these exercises. Instead, choose 2 or 3 to do on the days you work out your chest and arms.

EXPERT TIP

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani
Fitness Trainer

Women and men often lose weight and gain muscle at different rates. Biologically, it is difficult for females to gain as much muscle mass as males. Female gymgoers shouldn't worry that certain workouts will make their bodies "bulky", or less feminine. Above all, it's important to avoid comparison in fitness journeys. For example, females naturally have a higher body fat percentage than males. Because of that, it's unfair to compare your weight loss with a male partner, as it occurs at a different rate.

Method 3

Method 3 of 4:

Sculpting Your Back Muscles

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1
Do chin-ups . Grip the chin-up bar with your palms facing out and your arms slightly closer than shoulder-width apart. Your arms should be fully extended above you, and your torso should be as straight as possible. Exhale as you pull your body up until your head is level with the bar. Hold this position with your biceps slightly squeezed, and then exhale as you lower yourself slowly back to your starting position. ^{[13]
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- If you don’t have the strength to do this on your own, ask a spotter to support you by holding your legs.
- Repeat this for 5 sets of 2 to 3 reps.
2
Try a dumbbell row to exercise your back and arms. Rest your right knee on a workout bench and bend at the waist until your upper body is parallel to the floor, then place your right hand on the bench. Use your left hand to pick up a dumbbell from the floor and hold it with your palm facing your torso, your arm extended, and your back straight. Exhale as you slowly lift the dumbbell, bending your arm at the elbow and keeping your upper arm near your torso. Squeeze the back muscles when the dumbbell reaches your chest. Inhale as you lower the dumbbell back to the floor. ^{[14]
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- Repeat the move for 3 set of 8 to 10 reps on each side of your body.
3
Perform a bent-over rear delt raise. Sit on the edge of a workout bench with your legs together and two dumbbells placed slightly behind your legs. Bend at the waist, keeping your back straight and your palms facing each other, and reach for the dumbbells. Keep your arms bent slightly at the elbows and exhale as you lift the dumbbells out to the side until your arms are parallel to the floor. Hold the dumbbells in position for 1 second and then lower them slowly while inhaling. ^{[15]
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- Repeat this for 3 sets of 6 to 8 reps.
To really get definition in your back and melt away fat, you'll want to diversify how you work out that area. Incorporating 2 or 3 of these exercise on back day can help you do that.

Method 4

Method 4 of 4:

Eating a Healthy Diet

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1
Eat 3 well-balanced meals a day to lose belly fat. Eating 3 well-balanced meals a day can help cut down on your body. Each meal should include a mixture of whole grains, fruits, veggies, and lean protein. ^{[16]
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- For example, a well-balanced dinner might include baked chicken breast, steamed vegetables, and brown rice.
2
Stop drinking soda. Even diet soda can increase fat around your belly. Ditch the soda – diet or regular – and instead drink flavored waters. If you miss the fizz of soda, you can try carbonated water. ^{[17]
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- You should also cut energy drinks from your diet. They tend to be very high in sugar. You can try sugar-free versions if you like, but check the nutrition facts to make sure there really isn't any sugar in them.
3
Eat more fiber to get rid of back fat. Fiber will keep you fuller for longer, which can decrease your cravings for junk food. The empty calories from junk food tend to create fat buildup in your back, so eating more fiber can actually help decrease back fat. Substitute regular bread and pasta for whole wheat versions, and add beans and nuts to your diet. ^{[18]
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Harvard Medical School
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- For example, you can substitute white pasta for the whole wheat version and still have your favorite pasta dishes.
4
Cut sugar from your diet. If you consume too much sugar, your body will produce more insulin and store more fat. Stay away from candy and junk food that has a lot of sugar. Also check the nutrition label on your favorite foods – even low-sugar versions might have more sugar than you think. Stick to between 0 to 2 grams (0.0 to 0.071 oz) of sugar in each serving of food. ^{[19]
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- If you're having a hard time cutting sugar, you can start by replacing high-sugar food with low-sugar alternatives. For example, you can use a natural sugar substitute, like Truvia, in your coffee. You can also snack on sugar-free versions of your favorite candy.
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Control your portion sizes. If you’re not paying attention how much you’re eating at each meal, if doesn’t matter what you’re eating. You can decrease the amount you eat by using a smaller plate for meals, pre-proportioning snacks, and using measuring cups to measure your portions. ^{[20]
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Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer

Expert Interview. 19 March 2020.}
- If you’re using a smaller plate for your meals, try to make sure at least half that plate is taken up by vegetables.
- Use snack-size food storage bags to make your snacks. For example, if you buy a big bag of low-calorie popcorn, divide that large bag into several smaller bags. You’re less likely to eat the whole bag that way!
- Use the measuring cups to actually measure out servings. If you make a recipe with a 1 c (240 mL) serving size, actually measure it out with a 1 c (240 mL) measuring cup. It will help you learn what serving sizes look like.
- Try tracking your daily food intake and portion sizes in a food diary to better understand your eating habits and how they affect your body.
- Reader Poll: We asked 201 wikiHow readers and 49% said that they don’t track their food intake . [Take Poll] But studies show that this is an effective way to lose weight, so if you haven't tried yet, that's a great, expert-backed tip to support your fitness journey!
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Don’t eat after dinner. If you eat too close to bedtime, your body won’t have the chance to burn enough calories to prevent your body from storing fat. Once you’ve had dinner, try not to eat for the rest of the night. If you find yourself getting hungry, you can try drinking water or tea. ^{[21]
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- If you absolutely have to eat between dinner and bedtime, eat low-calorie foods like vegetables.