Create a calorie deficit
Eat mostly lean protein, vegetables, fruits, and whole grains
Limit sugary drinks, alcohol, and ultra-processed foods
Strength train 3–5 times per week
Focus on compound lifts like bench press, push-ups, rows, squats, and deadlifts
Add chest exercises like push-ups, dumbbell press, and cable flyes
Include regular cardio such as walking, cycling, or running
Increase daily activity and step count
Sleep 7–9 hours per night
Manage stress consistently
Stay hydrated
Track progress with body measurements and photos
Be patient and consistent
See a doctor if chest fat is firm, painful, or one-sided