How To Reduce Upper Body Weight
Rani has been doing 100 crunches, and arm lifts every day for a month. Her gym trainer, family, and friends all advised it was the best way to lose upper body fat for her July wedding. July was now a week away, and her upper body looked exactly the same- same flabby arms and same big stomach. Where did she go wrong?
We are sure, just like Rani, you have heard from countless people in person, on social media, and on the web about spot-targeted fat – focusing on upper body exercises that target specific areas. Guess what. You have been told wrong. The way fat loss works is that you need to lose weight all over and exercise your whole body to lose fat or weight on your upper body.
All those crunches and lifts up will help tighten your muscles and make you more flexible. But they will not have a significant effect on your upper body fat or weight. Read on as we share the exact steps, tips, and tricks that will help you lose upper body weight for good.
1. Healthy Diet
Like we already discussed, targeting specific areas of the body for fat loss is a myth. To lose weight in a particular area like the arms or back, you need to lose weight and fat all over. The most effective way of doing so is by following a healthy diet and, even more importantly, being in a calorie deficit. This means that the amount of energy you take in must be less than the energy you expend. First, calculate the ideal calorie intake for your weight. Then, reduce that by at least 500 calories to achieve a pound of weight loss. By eating in a calorie deficit manner daily over a prolonged period, your body will start losing weight and fat.
Keep in mind that fat and inch loss are better weight loss indicators than the number on a scale. Make sure to measure parts of your body before embarking on a weight loss regimen. And make adjustments accordingly if you don’t notice any change even after three months.
As for diet, a few simple tweaks and substitutes will help you stick to a regimen. Increase your protein and fiber intake to ensure you feel fuller for longer and are not tempted to snack on high-calorie, low-nutrient foods like chips and sugary candy. For vegetables, high fiber options include cauliflower and broccoli, and for fruits, you have apples and berries. Also, include more complex carbs like brown rice, barley, and whole-grain noodles in your diet in place of white rice, bread, or pasta.
If you are struggling with keeping your appetite in check and want a simple solution for how to reduce upper body weight, it is possible you need to increase your water intake. To avoid binging during meal or snack times, drink a glass or two before meals. If you still feel hungry, start with the fiber-rich and protein meal options before progressing to the carbs. Avoid liquid calories in the form of artificial or real fruit juices, soda, and alcoholic drinks. And stick to plain old water to fill you up.
2. Regular Cardio
HIIT exercises, pull-ups, and push-ups are all well and good and definitely helpful when it comes to building muscle. But experts agree that cardio is the most effective exercise for sustainable long-term weight loss. If you are trying to figure out how to reduce your upper body weight, make sure to include cardiovascular exercises like running, dancing, and cycling in your regimen to jumpstart fat loss.
And you don’t have to aim big. Start with 1 hour of brisk walking or running every day. Add in sports or cycling to avoid boredom. And switch up with other fun alternatives like dancing as you start to lose steam. Once you have achieved a level of consistency with cardio, move on to strength training and resistance exercises like lunges, squats, and gymnastics. Add in weights, and you have a well-rounded plan for long-term weight loss.
3. Stress Management
Did you know that stress is one of the most common causes of upper body weight? In fact, stress can make people hold on to fat in stubborn parts of the body like the stomach and face. If you are looking for how to reduce upper body weight, you must take special care to manage stress. Practice meditation, plan your day to reduce work-related anxieties and prioritize sleep over party. Over time, you will notice that the better and deeper you sleep, the better your mood, lower your appetite, and the higher your motivation for working out and eating better.
Where people store fat is often genetic. However, managing stress can help you manage your impulses and maintain a healthy weight. If you are genetically predisposed to weight gain and are looking for how to reduce upper body weight, stress management is especially crucial. Curb emotional eating, reduce stressful triggers and practice good sleep hygiene. One of the immediate consequences of high stress and resultant reduced sleep is an increased craving for sugary snacks that boost energy. Sugar will make you pile on the weight that much faster.
4. Supplements and Health Checkups
Sometimes weight gain has underlying causes that can’t be explained by a bad diet and lack of exercise and sleep. Therefore, before asking how to reduce upper body weight, check to ensure you are healthy from the inside out. Common medical conditions that can result in weight gain include thyroid, diabetes, PCOS, and insomnia. The only way to lose weight while struggling with these conditions is to get the proper medical help.
With the combination of diet, exercise, and medication, you can reduce upper body weight and fat loss from all parts of the body. When doing blood tests to check for common medical conditions affecting weight gain, including the upper body, check for vitamin D, iron, and magnesium, and follow suit by adding these supplements in your diet.
Keep It Up and Don’t Give Up
Everyone wants to know how to reduce upper body weight. But most people fail in their journey. The reasons are too high expectations and very low patience. The key to sustainable and long-term weight loss is patience and persistence. Our advice-give yourself and your body at least three months before worrying if your efforts are not working out. If possible, also make sure to get expert assistance at the earliest. A registered dietician can help you tailor-make a diet and exercise plan suitable to your body and lifestyle. They can also follow up if things don’t go according to plan.