How To Lose Chest Fat: Tips For Males And Females

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Medical News TodaySubscribeWhat to do to help lose chest fat

Medically reviewed by Gregory Minnis, DPT — Written by Louisa Richards — Updated on September 26, 2023

BMI and weight loss
Diet
Exercise
Causes
Tips
Summary

Regular exercise and a healthful diet can help to reduce chest fat in most females and males. However, in some cases, an underlying medical condition might be causing chest fat.

The chest muscles are important for lifting, pushing, and controlling arm movements. However, excess fat can still develop in this area of the body, and some people may wonder how they can reduce it.

In this article, we discuss the best ways for males and females to lose chest fat.

BMI and weight loss

a man preparing a salad as that is How to lose chest fat — Eating plenty of vegetables can help a person manage their weight.

Body mass index (BMI) is a rough measure of body fat. A person can work out their BMI by dividing their weight in kilograms (kg) by their height in meters squared. There are many online tools for calculating BMI, including ones that use imperial measures.

According to the American Heart Association (AHA), someone with a BMI:

below 18.5 is underweight
between 18.5 and 24.9 is a moderate weight
between 25 and 29.9 has overweight
of 30 or more has obesity
of 40 or more has “extreme” obesity

People with a BMI of 25 or higher can lose body fat using a combination of diet and exercise.

It is not possible to lose fat just from 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, building muscle in the chest can help tone the area.

Diet

Many diets for weight loss are available, but as diets work differently for everyone, there is no single best diet for losing weight.

The DIETFITS study compared a healthful low fat diet with a healthful low carbohydrate diet in 609 adults with overweight. They found that both diets had a similar effect on weight loss over 12 months.

Intermittent fasting and caloric restriction are popular diets for weight loss. They involve taking periodic breaks from eating or limiting the intake of calories on certain days.

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

General dietary tips for managing weight include:

eating a diet of whole foods with plenty of vegetables
avoiding highly processed foods
avoiding sugary foods and drinks
balancing meals to include protein, complex carbohydrates, and healthful fats
being careful to avoid large portion sizes
limiting alcohol intake
using a food journal to track the diet
setting achievable goals for weight loss

Exercise

High intensity interval training (HIIT) can be an effective way to lose fat.

A 2017 review comparing HIIT with moderate intensity continuous training found that both types of physical activity reduce body fat but that HIIT takes up 40% less of a person’s time than the continuous training plan.

The pectoralis major and pectoralis minor are the muscles in the chest. Weighted exercises can target these muscles and improve muscle tone.

Some exercises for targeting the chest muscles include the bench press and pushup. It is possible to perform these exercises with or without weights.

Causes of chest fat

In most cases, chest fat results from having too much body fat in general. Sometimes, though, chest fat occurs due to a health condition.

As they 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 someone without the condition.

In females, hormonal changes can cause the breasts to grow. Anyone who notices unusual changes or lumps in the breasts should speak to their doctor.

A possible cause of chest fat in males is gynecomastia, which is an increased amount of breast gland tissue. Breast glands are present in males and females, but they are usually small in males.

Gynecomastia might be the result of hormone imbalances, obesity, or aging.

Experts have also linked the condition with the use of certain drugs, including:

anabolic steroids
marijuana
methotrexate
diazepam
amphetamines
angiotensin converting enzyme inhibitors
fluoxetine

In some cases, people with gynecomastia may have an underlying health condition, such as:

liver disease
kidney disease
hypogonadism
tumors in the testes or adrenal glands
lung or testicular cancer
thyroid disorder
ulcerative colitis
cystic fibrosis

Tips

In addition to dietary changes, exercising at home may help a person lose chest fat. Some good exercises for targeting the chest muscles at home include:

pushups — either on the floor or raised against another surface, such as a table or wall
chest press — this will require a bench and either dumbbells or a barbell
chest fly — another exercise using a bench with dumbbells
dips — it is possible to perform dips between two stools or chairs

Many activities outside of a gym can help with weight loss. The Department of Agriculture give some examples of how many calories a male weighing 154 pounds (70 kg) might burn during 1 hour of various activities:

370 calories for hiking
330 calories for light gardening or yard work
590 calories for jogging at 5 miles per hour (mph)
590 calories for bicycling at speeds of more than 10 mph

Exercising outdoors is also a good way to increase vitamin D levels from the sunlight, though a person should take care to apply enough sunscreen.

Summary

Most people can reduce chest fat through a healthful diet and regular exercise. The type of exercise can take many different forms, ranging from HIIT to strength training. Usually, a combination of different types of exercise is best.

Excess body fat might also be the result of a health condition. For example, hormone changes or gynecomastia can cause increases in chest fat. In these cases, the person should speak to a doctor about treatment for the underlying issue.

Nutrition / Diet
Obesity / Weight Loss / Fitness
Sports Medicine / Fitness

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Baumann, K. (2018). Gynecomastia — conservative and surgical management. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6381901/
Body mass index (BMI) in adults. (2014). https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/bmi-in-adults
Dickson, G. (2012). Gynecomastia. https://www.aafp.org/afp/2012/0401/p716.html
Gardner, C. D., 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. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839290/
Gynecomastia. (n.d.). https://www.hopkinsmedicine.org/health/conditions-and-diseases/gynecomastia
Physical activity calories burn. (n.d.). https://www.choosemyplate.gov/resources/physical-activity-calories-burn
Stewart, K. J. (n.d.). Weight loss and diet. https://www.hopkinsmedicine.org/heart_vascular_institute/centers_excellence/womens_cardiovascular_health_center/patient_information/health_topics/weight_loss_diet.html
Stockman, M.-C., et al. (2018). Intermittent fasting: Is the wait worth the weight? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959807/
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 [Abstract]. https://www.ncbi.nlm.nih.gov/pubmed/28401638
Zhu, K., et al. (2019). Relationship between vitamin D status from childhood to early adulthood with body composition in young Australian adults.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6382407/

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Medically reviewed by Gregory Minnis, DPT — Written by Louisa Richards — Updated on September 26, 2023

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