According to the National Health and Nutrition Examination Survey, more than 1 in 3 adults are considered to be overweight, while 1 in 3 adults are also considered to be obese.
If you consider yourself to be overweight or obese, then there really is no better time of the year to do something about it. Many people make New Year resolutions to lose weight and become healthier.
Keep reading to discover our guide on how to lose chest fat for men and how you can have a healthier and happier 2020.
How to Get Rid of Chest Fat?
Fat is stored in your body when you take in too many calories and don’t do enough exercise. Ultimately, if you think you need to lose some chest fat then you probably need to lose weight elsewhere too.
This can be achieved by having realistic weight loss goals, changing what you eat and when, engaging in more exercise, and being determined.
Realistic Weight Loss
It is unreasonable to assume that you could lose 100 pounds in the space of a month or less, so make sure you set up achievable goals. But how do you set up realistic goals for losing chest fat and other fat?
The first thing you need to do is understand how weight loss works. There are 3,500 calories in one pound of fat. To lose a pound of fat you need to burn 3,500 calories either through exercise or eating a different diet, or both.
Using this guide, you should be able to work out how many calories you should be taking in and how much exercise you need to do to burn your fat. It is reasonable to aim to lose a pound a week if you restrict your calorie intake and partake in exercise.
Change What You Eat and When
If you’re wondering how to lose chest weight, another thing you need to do is change your diet. Eating a healthy and well-balanced diet can help you lose weight and live a healthier lifestyle.
If you aren’t sure about what you should be eating then you might want to talk to your doctor or a dietician about what types of foods you need. Make sure your diet includes plenty of fresh fruit and vegetables.
Changing when you eat can also help you lose weight. Ensure you aren’t snacking or eating meals late at night because this can make you gain weight faster due to your body not being able to digest it properly. Aim for regular meal times and try to stick to eating your breakfast, lunch, and dinner at this time.
Engage in More Exercise
There’s no quick fix to losing weight, instead, it takes hard work, dedication, and engaging in plenty of exercise. If you want to burn the fat in your body then you need to dedicate the time to do exercise.
Some exercises are targeted for specific areas, which is why some people go to the gym on certain days and work out to target these areas. For example, you could have Monday as chest day, Tuesday as leg day, Wednesday as a cardio day, Thursday as a shoulder day, and Friday as a rest day.
As long as you are active, it doesn’t matter what exercise you do. So, if you enjoy swimming and walking then make sure you do more of this, as doing exercises that you don’t enjoy you are less likely to continue your workouts.
What Are the Best Exercises to Lose Chest Weight?
There is a whole range of exercises you can incorporate into your fitness routine. The best way to find something you enjoy doing is to give everything a try and see which you like most. Below are some examples of exercises you can start doing to lose chest weight:
Cardio can help you burn fat all over your body, including your chest. Cardio includes exercises such as running (on a treadmill or outside), skipping with a rope, cycling (on an exercise bike or outside), and cross-training or elliptical training.
To get the best results, make sure you do cardio at least 4 times a week and for 20 to 40 minutes.
Push-ups are a great way you can specifically target your chest and upper body area. They can also help you gain muscles and become stronger.
Try doing a few push-ups, to begin with, and then increase the amount you do as you become stronger and more tolerable to this type of exercise.
To do a push-up you need to start in the plank position with your arms stretched out and your feet shoulder-width apart. Then lower yourself down to the ground and push yourself back up to the plank position you started in.