How To Slim Down in the Chest

Weight management requires dedication and awareness of what you do to your body, as well as what you put in it. Sometimes people don't realize they are packing on the pounds until they catch that one telling glimpse. Losing weight in specific body areas, such as your chest, can be tricky, and irritating, because the process, when done correctly, takes time. Asses your chest size by taking measurements and writing down your stats. Include your current chest measurements, the size you want to achieve and a goal date.

Things You'll Need

• Non-stretchable measuring tape
• Paper
• Pen

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Instructions

• 1

  Take initial measurements with a non-stretchable measuring tape. For added insurance of accurate measurements, have a friend or family take them. Take measurements of other parts of the body to asses any weight loss needs in other areas.

• 2

  Write down all of the food and beverages you eat and drink in a week, along with the portion sizes and times of consumption, to give you a detailed idea of your current dietary intake. You will be able to see foods that can and should be replaced or eliminated from your diet. For example, instead of drinking your usual four regular sodas on Mondays, replace them with diet ones. You may be able to see that your midnight bowl of rocky road ice cream is interfering with your weight loss efforts and is contributing to your expanding chest size. Continue to keep a food log. This gives you visual proof that you have made changes and serves as motivation when you start to see the inches fall off of your chest.

• 3

  Perform cardio exercises. This will not only decrease your chest size, but will also help burn fat from other parts of the body as well. Cardio exercises include jogging, brisk walking, stair climbing or other exercises that elevate your heart rate for a duration of 20 to 30 minutes. Cardio will also help strengthen your heart. According to the 2008 Physical Activity Guidelines for Americans, published by the federal government, every American should engage in 150 minutes of moderate intensity physical activity or exercise per week to reduce body fat and become heart healthy.

• 4

  Perform muscle-building exercises for your chest. Muscle is more metabolically active than fat and will help keep excess body fat at bay. Muscle also weights more than fat, so do not be alarmed if the scales actually show an increase in your body weight. Purchase a gym membership to use the machines designed to increase lean muscle mass in your chest, such as the rowing machine, lateral pull downs or the seated chest press.

• 5

  Engage in some type of physical activity daily. Physical activity is simply being active versus lounging in the La-Z-Boy, whereas exercise is planned and structured. Use the push mower to cut your grass or hand wash your car and save those few extra dollars. These activities can really help trim down your chest. Actually, it can help trim down your whole body. Opt for choices that will allow you to be more active, and you will see changes in your chest and the rest of your body.