In this study, it will only take 59 days for obese and overweight individuals to reduce 5% of their fat when they strictly comply with this diet.
In another study from medical doctors from Baltimore, it was reported that intermittent fasting does not only helps in losing fat on the chest but also improves cognitive functions and overall health.
So, how do you do this intermittent fasting?
Medical doctors from the USA suggest this “early-time restricted feeding”.
In this intermittent fasting technique, individuals are suggested to eat within a period of 8 hours (7 am to 3 pm).
Doing this will not just reduce insulin levels but also reduce the appetite, without having a feeling of being starved.
This is an effective way to burn fat on the chest.
2) Caloric restriction
Caloric restriction does not mean restricting yourself from consuming fewer calories.
This diet means reducing 10-40% of your average food and caloric intake leading to a calorie deficit but healthy results.
According to the study of medical professionals from Korea, caloric restoration can reduce not just the fat on the chest or body fat, body weight, BMI, but also the patient’s waist circumferences.
So, for those who are looking for a diet that can give you that soda shape, this might be a great option.
Moreover, in another study, combining intermittent fasting with caloric restriction is more preferred over using diet alone.
In this study, doing this combination may lead to a very effective way of losing weight, healthy calorie deficit, and cardio-protection, especially for patients with a BMI of 30 or more.
3) Reducing alcohol intake
According to healthcare professionals from England, consuming alcoholic beverages increases your calorie levels, and as your calorie levels increase, chest fat production might be possible.
In the same study, alcohol can be associated with weight gain, and men are more likely to be at a higher risk for this gain.
In another study by medical doctors from Canada, consuming alcohol actually promotes a higher chest and body fat percentage in patients 10 years old and above.
Moreover, when there is a lot of stored fat in the body, such as in the chest, the risk for cardiovascular problems is increased.
Lastly, for men, consuming alcohol can lower testosterone levels. So, when you have low testosterone levels, gynecomastia occurs or what we call man boobs.
Eventually, when you have man boobs, it is possible for you to have increased fat on your chest.
4) Simply Consume Healthy Foods
You don’t have to make it too hard for you, you know?
If you are not the type of person who is into following strict diet plans, consuming healthy foods and avoiding unhealthy ones might also work.
However, avoid having a caloric deficit. Everything must be balanced. Below is a list of these healthy foods and the ones you must avoid:
a) Snack on more vegetables
Consuming these greens is actually helpful for you to lose weight.
As you lose weight, you will notice that the fat on your body, including fat on your chest, will also decrease.
According to medical doctors from Australia, overweight patients who double-sized their consumption of vegetables were able to achieve weight loss, which led to the reduction of the fat on your body, including fat on your chest.
Although this is a low-energy type of diet, it was able to reduce the risks of cardiovascular diseases.
b) Don’t forget the fruits
If you really want to have a healthy diet, adding fruits to your lifestyle is one of the best choices you can ever make.
However, for patients with pre-existing health conditions, it is important to seek your medical doctor.
Your respective doctor can provide medical advice about if you can take these supplements without any contraindication.
Indeed, there are many ways to reduce chest fat and it is better if you combine a healthy diet plan and chest exercises together.
Doing this will not just help you burn those fat but also help you build muscle and tone your chest muscles.
When you do cardio exercises, it is recommended to at least work out for 75 minutes.
Moreover, if you opt for specific chest workouts, a 150-minute chest exercise is advised.
Moreover, patients who are not into exercising may also opt for supplements for chest fat loss.
Lastly, there are different ways to prevent the accumulation of chest fat.
Each individual who wants to stay healthy may start adding these tips into their lifestyle to avoid further health issues.
Frequently Asked Questions (FAQs)
How can I lose excess chest fat without using weights?
There are times when patients cannot afford to use and lift up weights. However, it is still possible for these patients to lose their excess chest fat without using one.
The best way is by using resistance bands.
Although these objects are easy and handy to use, they are still effective. One great thing about using them is that patients can start at a weight they can afford.
Can I reduce my shoulder width and upper body size while doing chest exercises?
Yes, it is possible for individuals to reduce their shoulder width and upper body size by regularly doing upper chest exercises. For you to reduce your shoulder width, you have to focus on reducing your entire body weight.
However, this time, resistance bands will not work perfectly.
Lifting weights and going for more cardio exercises would be the best option.
How can I flatten my chest at home?
During this time of the pandemic, it is obviously kind of unsafe to go to different places, including the gym. Luckily, flattening your chest at home is still possible. The main way to burn chest fat is by getting a proper, healthy diet, and getting the right chest exercises. Also, people who want to burn chest fat may use supplements that can be bought online.
Can I reduce my chest fat overnight?
To lose fat overnight is possible only if the fat you have is too little and not obvious. It depends on how many calories and fat you have. If you have a large amount of fat in your chest, losing fat overnight is not possible. Instead, it will take a lot of effort and time. If you do chest exercises regularly and you eat a proper, healthy diet, reducing it would be possible in just a couple of days.
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