Create a calorie deficit
Eat more lean protein
Reduce sugary drinks and ultra-processed foods
Strength train 3 to 5 times per week
Focus on compound lifts like bench press, push-ups, rows, squats, and deadlifts
Add chest-focused exercises like incline press, dips, and cable flyes
Include regular cardio
Increase daily activity and step count
Get enough sleep every night
Manage stress levels
Limit alcohol intake
Stay consistent for several weeks to months
Check for gynecomastia if chest fat does not improve
Consult a doctor if chest tissue feels firm, painful, or uneven