If you want to reduce upper body fat, you will need to aim for overall body fat loss. You can get there by cutting the overall number of calories you consume daily: Eliminate sugar and processed foods from your diet. This means cutting out soda and other sugary drinks, as well as fast food, baked goods, and pre-packaged and frozen meals from the grocery store. Decrease the amount of alcohol you drink. Most importantly, don’t consume drinks with sugary mixers, or pre-mixed drinks like margaritas or pina coladas. Eating fiber keeps you fuller longer and helps prevent overeating. Make sure you’re getting plenty of fiber by adding foods such as oatmeal (not the pre-packaged, sugary kind), rye, carrots, broccoli, lentils, chickpeas, and avocados. Eat four servings or more of vegetables and three servings of fruit daily. Control your portion sizes. When serving up your meals, aim for 50% of your plate to be vegetables and fruit, 25% lean protein, and the remaining 25% complex carbohydrates. Don’t go back for seconds when you’re finished. Eat three meals a day, made up of foods from the main foods: complex carbohydrates, lean proteins, fruits, vegetables, low-fat dairy, and healthy fats such as those found in fish, avocados, and olive oil.