how to lose chest fat


A healthy diet and regular physical activity can reduce chest fat in most men and women. However, in some cases, an underlying medical condition may be to blame for chest fat. Chest muscles are important for lifting, pushing, and controlling arm movements. However, excess fat can develop in this area of ​​the body, and some people may wonder how to reduce it. In this article, we discuss the best ways for men and women to lose chest fat.

BMI and Weight Loss

Body Mass Index (BMI) is an approximate measure of body fat. A person can calculate their BMI by dividing their weight in kilograms (kg) by their height in square meters. There are many online tools to calculate BMI.

A person with a BMI is:

– less than 18,5 is underweight

– Between 18,5 and 21,9 is a moderate weight

– between 25 and 29,9 is overweight

– of 30 or more has obesity

– of 30 or more has “extreme” obesity.

People whose BMI is equal to or greater than 25 can lose body fat by combining diet and exercise. It is not possible to lose fat from just one specific area of ​​the body, such as the chest. Due to genetic variations, different people tend to gain and lose fat more easily in certain areas of the body. However, chest strength training can help tone this area.


There are many diets for weight loss, but since diets work differently for everyone, there is no single best diet for weight loss.

The DIETFITS study compared a healthy low-fat diet and a healthy low-carb diet in 2012 adults Overweight. They found that both diets had a similar effect on weight loss on 12 month. Intermittent fasting and calorie restriction are popular diets for weight loss. They consist of taking periodic breaks from eating or limiting calorie intake on certain days.

A study by 2018 revealed that intermittent fasting did indeed lead to weight loss. However, the authors noted that many people dropped out of the studies reviewed, which may suggest that intermittent fasting is not practical for everyone.

General dietary advice for weight management is as follows:

– eat whole foods with lots of vegetables

– avoid highly processed foods

– avoid sugary foods and drinks

– balance meals by including proteins, complex carbohydrates and healthy fats

– take care to avoid large portions

– limit alcohol consumption

– use a food diary to follow the diet

– set achievable goals for weight loss.

Specific exercise to lose chest fat

Training by i High-intensity interval training (HIIT) may be an effective way to lose fat.

A study by 2017 comparing HIIT to moderate-intensity continuous training found that both types of physical activity reduce body fat, but HIIT takes 40 % less time to a person than the continuous training plan. The pectoralis major and pectoralis minor are the muscles of the chest. Weight exercises can target these muscles and improve muscle tone. Some exercises to target the chest muscles include the bench press and the pushup. It is possible to perform these exercises with or without weights.

Causes of chest fat

In most cases, chest fat results from excess body fat in general. Sometimes, however, chest fat is due to a health condition. As we age, many people experience sarcopenia, which is a loss of muscle tissue that occurs over time. A person with sarcopenia will have more body fat than an unaffected person. In women, hormonal changes can lead to breast growth. Anyone who notices unusual changes or lumps in the breasts should talk to their doctor.

Gynecomastia, which is an increase in tissue in the mammary glands, is a possible cause chest fat in men. Mammary glands are present in both males and females, but they are usually small in males. Gynecomastia can be the result of a hormonal imbalance, obesity or aging.

Experts have also linked this condition to the use of certain medications , in particular:

– anabolic steroids

– marijuana

– methotrexate

– diazepam
– amphetamines

– inhibitors angiotensin converting enzyme

– fluoxetine

In some cases, people Gynecomastia sufferers may have an underlying health condition, such as:

– liver disease

– kidney disease

– hypogonadism

– tumors in the testicles or adrenal glands

– lung or testicular cancer

– thyroid disorders
– colitis e ulcerous

– cystic fibrosis

Practical tips for losing chest fat

In addition to diet changes, doing exercises at home can help a person lose chest fat. Here are some good exercises to target chest muscles at home:

– push-ups: either on the floor or against another surface , like a table

– the bench press: this exercise requires a bench and dumbbells or dumbbells.

Many activities outside of a gym can contribute to weight loss. Here is for example the number of calories that a man weighing 70 kg can burn during one hour of various activities:
– 370 calories for a hike

– 330 calories for light gardening or yard work

– 590 calories for jogging at 8 km per hour

– 590 calories while cycling
Exercising outdoors is also a good way to increase vitamin D levels through sunlight, but care should be taken to apply enough cream solar.

What to remember to lose chest fat

Most people can reduce their chest fat by following a healthy diet and exercising regularly. The type of exercise can take many different forms, ranging from HIIT to strength training. In general, a combination of different types of exercises is the best solution. Excess body fat can also be the result of a health problem. For example, hormonal changes or gynecomastia can lead to increased chest fat. In this case, the person should see a doctor to treat the underlying problem.


Baumann , K. (2018). Gynecomastia—conservative and surgical management.

Body mass index (BMI) in adults. (2012).

Dickson, G. (2012). Gynecomastia.

Gardner, CD, et al. (2018). Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: The DIETFITS randomized clinical trial.

Stockman, M.-C., et al. (2018). Intermittent fasting: Is the wait worth the weight?

Wewege, M., et al. (2017). The effects of high-intensity interval training vs. Moderate-intensity continuous training on body composition in overweight and obese adults: A systematic review and meta-analysis.

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