How To Lose Chest Fat: People with a BMI of 25 or higher are considered under overweight and the excess fat accumulates in several parts of the body, out of which chest fat is also a big concern for many, mainly in men. Because of some genetic variations and lifestyle, people tend to gain and lose fat differently in certain areas of the body. However, it is very hard to lose fat from certain areas such as the chest but building muscle in the chest area can help out intoning the area.
Today, we are to talk about chest fat and how one can lose it with the help of diet plan and following some exercises. Before learning how to lose chest fat, we must know what causes chest fat and certain tips to avoid having excess fat in the chest area.
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What Causes Chest Fat?
There are different factors that cause chest fat, however, the most common one is having too much body fat in general. Chest fat is also resulted due to a health condition as well. Sarcopenia is a condition which mainly happens when people age and in this condition cause loss of muscle tissue over time. The individual dealing with sarcopenia tend to have more body fat as compared to any other without this condition.
Individually, females have chest fat when there is a hormonal change in their body and because of this, their breasts grow bigger and faster than its usual size. Though, males have chest fat when there is an increased amount of breast gland tissue around the chest and this condition in men is called gynecomastia.
Gynecomastia can be caused due to hormone imbalances, obesity, or else while ageing and certain drugs or health condition can also trigger this condition. It is harmful to your health as people might have disease to their liver, kidney disease, lungs, etc. they can also face hypogonadism, testicular cancer, thyroid disorder, ulcerative colitis, among many.
Note: One must take note that both men and women have breast glands, however, they are small in males. Women should also take care when it comes to any condition regarding their breasts such as any unusual changes or lumps, if you are dealing with such state then you must contact your doctor to avoid any further chronic ailment.
How to Lose Chest Fat?
Losing chest fat is a bit difficult but with the regular balanced routine of your diet plan and exercises, people can get good results. Here we have described the dietary changes you must make and the exercises you must follow to build muscle in the chest area for losing chest fat.
1) Diet Plan to Lose Chest Fat
Only Practising Exercises doesn’t help alone in reducing chest or body fat, therefore, you must also focus on your food intake and should also make some changes in it to reduce the production of extra fat in your body. There is no single best effective diet that can be consumed for losing fat because you will find many. However, a different diet plan works differently on every individual. A low-fat diet, Intermittent fasting and restriction in calories intake are considered to be one of the popular diets for losing weight and boy fat. These types of dietary change include taking periodic breaks from eating or else limit yourself intaking calories on selected days, thus, helping in overall fat reduction in the body.
Changes in your diet can help you a lot in reducing the production of excess fat in your body which will directly affect in losing chest fat. Here are some dietary tips and changes that you should make in order to tone your boy and to lose extra chest fat.
- You must avoid eating highly processed foods along with sugary foods and drinks.
- Avoid eating junk food and go for fresh vegetables and fibrous fruits.
- Limit your alcohol intake and drink a lot of water every day.
- Make a journal for tracking your food intake and also measure your weight every day and write it down to the journal.
- Consume food items that include more protein, complex carbohydrates, and healthful fats and try not to overtake anything and intake balance diet.
2) Routine Exercises and Workout to Lose Chest Fat
With a balanced diet and routine workout, one can easily lose the chest fat as mainly the reason behind this condition is an excess amount of fat in the body and all you have to do is to get rid of extra fat from your body.
You can try intensive workout to get better results in less period of time, however, chest fat also occurs due to certain health conditions so if you are going for a routine workout plan you must consult your doctor to check whether it is safe for your body.
Try mainly to focus on cardiovascular workouts and chest exercises which will not only hep in reducing fat from your chest area but also it will help you out to tone your whole body. Some workout and exercises that you must focus on are as follows:
- Cable cross
- Bench press
- Cardio exercises
- Dumbbell pull-over
- Walking, Running and Jogging
- Cycling and Swimming
- High-Intensity Interval Training
Is there any Treatment to Lose Chest Fat?
The answer is Yes! You can also get rid of your chest fat through treatment however, the treatment options are based on the reason behind the enlarged appearance of the chest. Most of the time, your extra weight and excess fat are responsible for this condition, therefore, at that time doctor will recommend you a diet plan and exercise routines.
If in case some medical condition or medication is causing such problem then the doctor will recommend you several alternatives and removing the excess breast tissue through surgery is recommended by the doctors if it is really required. Therefore, it is necessary to get consulted to a good doctor regarding your condition before going under the knife as their views and recommendation will be based on your body functionality and your overall health.
Though it is very hard for an individual to lose weight or excess fat in a specific area on the body such as chest if you gain more muscles in that area it will reduce the enlarged appearance along with improving your metabolism which will directly help in burning the calories in a fast rate.