How to Lose Upper Body Fat Without Exercise

How to Lose Upper Body Fat Without Exercise

If you are not a gym lover and have no time for exercising, here is how to lose upper body fat without exercise.

If you opt for a weight loss journey without exercising, you must stick to the diet and perform light daily physical activity. Also, the important thing is to follow your body’s response and determine when and whether you should change your calorie intake.

I believe that the following tips can clarify things and help you easily shape the body without exercising and lifting weights.

How to Lose Upper Body Fat Without Exercise

How to Lose Upper Body Fat Without Exercise

The right calorie deficit will be the first thing that will help you lose upper and overall body fat. If you want to speed the fat-burning process up, add walking, jogging, or swimming to your list of activities. Any kind of activity is welcome, especially swimming, which helps shape your arms and back. 

Food! The results which you might achieve or not significantly depend on the food you eat daily. Losing weight and burning fat without exercising requires a lot of mental effort.

Many people practice emotional eating and eat junk food in large amounts due to depression, stress, and anxiety. This accumulation of calories often leads to obesity. If the food can make you fat, it can also help you lose weight and shape your body.

The meals you eat in a day should match your daily activities. If you spend more energy, you eat more calories. If less – the opposite.

Upper body fat accumulations might result from genetics, increased alcohol consumption, or physical inactivity. However, if you don’t like going to the gym, you can try another physical activity like swimming or running.

Also read: How to Get Rid of Underarm Fat

Things That Might Help You Lose Upper Body Fat

Healthy and balanced meals

Calorie deficit

Never starve yourself!

Being on a calorie deficit does not mean starving yourself throughout the day by having only one meal and a gallon of coffee. This is not a healthy way to lose fat and be fit; instead, it will only lead to severe health issues and risks.

What you can do is go shopping and buy everything that seems fresh and colorful. Fruits, veggies, seeds, whole grains, meat, yogurt, etc. Create a plan and divide the calories into 4 or 5 meals, then proceed to make yourself three good meals and one or two healthy snacks to keep your stomach active and speed up the fat-burning process.

Calorie Deficit

No sugar, alcohol, and snacks

This might be the hardest part, but if you manage to stay away from these things, you are ten steps closer to success.

Cut these things off immediately and focus on preparing healthy meals. You will become emotionally stronger and have more energy to keep on going.

Alcohol and sugar are the two main things that accumulate fat in hard-to-reach areas of the body, meaning they are the main things responsible for having upper body fat.

More fiber

Fibers are your best friends!

These nutrients help you feel fuller for longer and gain more energy for any physical activity during the day. Fibers help your body function properly while the fat becomes usable energy for the day.


Staying hydrated is the last and most important piece of the fat-burning puzzle.

Consuming 2 to 3 liters of water in a day might help you flush the toxins faster, reduce cellulite, and speed up the fat-burning process.

Stay active

Any physical activity brings you closer to the desired effect. You don’t have to lift weights to burn the upper body fat. If you switch to a healthy lifestyle, your body will burn overall body fat.


Swimming might be the best activity to help you lose fat and tone your upper body. Start slowly and increase the duration and intensity of swimming each day. Swimming is more than excellent upper-body shaping activity since the main focus is on your arms, back, and chest.

As you increase the speed and intensity, you will see how stronger and toned your arms become. Never forget to stick to your diet. Otherwise, you may put effort into swimming for no results.

Also read: How to Burn 3000 Calories a Day

Physically Active for Losing Upper Body Fat


Jogging is also an excellent activity for burning fat.

Any activity, including jogging, is good for exhausting the generated energy from the fat accumulations of the body, including the upper body parts. As you run, you move your hands, making them active during the process.

Running will help you burn more calories, strengthen your legs and tone your body. Your upper body might not be so toned, but you will definitely lose stubborn upper body fat.


Walking and light physical activity is recommended every day.

Set a minimum of daily steps on your smartphone or smartwatch health app. Replace going by car with walking to closer destinations and take more daily steps. The minimum number of steps you should take is 6,000, while it is best to take around 10,000 steps each day to see much better results.

If you are not a lover of doing any physical activity, practice walking. Replace scrolling the social media news feed with walks and steps count to reach the fat-burning effect faster. Replace lazy and unhealthy activities with reaching the step goal every day, and you will start feeling happier, healthier, and more energized.

Related: How to Lose Inner Thigh Fat Overnight


There are multiple tips on how to lose upper body fat without exercise and lifting weights. You don’t have to exercise to lose weight. Instead, put effort into your mental strength and beat your unhealthy habits. The desire for exercise might come after you gain enough energy and motivation to keep on going and work on your body and healthy habits.

Be consistent. Only that way will you succeed!