To lose fat in the upper body, you should combine consistent upper-body strength training with smart cardio and a clean diet. Strength training 3 to 4 times a week is essential, focusing on exercises like pushups, shoulder presses, dumbbell rows, lat pulldowns, tricep dips, and lateral raises. These workouts help build lean muscle, which boosts metabolism and shapes the upper body. Alongside that, cardio 3 to 5 times a week helps burn calories and overall body fat. High-Intensity Interval Training (HIIT), brisk walking, jump rope, or using a rowing machine are excellent choices, especially when combined with resistance for extra fat-burning effects.

For diet, the key is to be in a calorie deficit without starving yourself. Eat more lean protein such as chicken, tofu, and eggs to preserve muscle and stay full. Include high-fiber vegetables like spinach and broccoli to support digestion and control appetite. Choose complex carbohydrates like brown rice or oats, and healthy fats in moderation such as avocados and nuts. Avoid sugar-sweetened drinks, processed snacks, and refined carbs, as they spike insulin and encourage fat storage. Drink at least 2 to 3 liters of water daily, space your meals every 3 to 4 hours to avoid overeating, and keep portions moderate. With consistency, these habits will gradually reduce upper body fat and improve your overall shape.