How To Reduce Belly and Upper Body Fat: Episode 5

Upper Body Fat Loss

Upper body fat is frustrating! With estrogen levels dropping you may be experiencing this. Your once hour-glass shape may be turning into an apple before your eyes. Your waist seems to have all but disappeared.

This is the belly fat-reduction formula. In this episode, I will give you the truth about upper body fat, specifically belly fat and arms, and share with you the right exercises and simple diet changes to help you to reduce it. Learn what’s happening if your figure has become an apple shape and what you can do about it.

Resistance Training and Intervals

To target any body fat, upper body fat exercise, intervals and resistance training, are your go-to’s. The boxing intervals featured on this show will work with your core and will ramp up your metabolism – all while you are having a blast and toning your arms!

People will want your arms: deal with it!

Minute Made Meals

upper body fat loss with fiber list
Click image for High Fiber Foods

Your minute-made meals tip for upper body fat is simple. If you are trying to lose weight and specifically, fat weight, fiber is your best friend, while protein is a close second. Foods that turn to sugar easily are your enemy. Not surprisingly, with the Standard American Diet (me thinks the acronym SAD is not by accident), most of us fall far short of even the minimum recommendation of fiber. I, along with many of my colleagues, recommend a much greater fiber content for optimal health and weight loss.

Click here for a chart full of some surprising (and delicious) high fiber foods that will make it easier to reach your best. Start slowly and increase your water intake as you increase fiber.  Instructions for increasing your fiber intake are included on this list of fiber rich foods.

Here is one of my personal favorites and secret weapons; I use Fiber Boost, and never leave home without it when I’m traveling. I love nature first, real food sources, but when that’s not easy to do from a hotel room, I have a smoothie.  Yes, I prep in advance my dry smoothie ingredients, then blend it with water or a milk alternative using my Nutribullet. It’s worth it.

I Know What You’re Thinking

If you are thinking, that sounds like a lot of work, or a sacrifice to plan, I’ll challenge that. How much sacrifice is feeling less than 100%? I’ve been there. Away from home, eating foreign foods, on foreign schedules, sleeping in foreign beds, and then missing exploring a foreign spot. No thanks! Tossing a little baggie into my suitcase is no problem!

Dark Cherry Smoothie Bowl for upper body fat loss

Berry Chocolate Smoothie


  • Flipping 50 Paleo Protein
  • ¼ avocado*
  • ¼ cup gluten-free oats*
  • 1 handful of spinach (you won’t even notice it!)
  • ¾ cup strawberries*
  • 1-1/2 T. cocoa powder
  • 1 T. chia seeds*
  • Fiber Boost*
  • 1/2 -1 cup of almond milk (depending on smoothie or bowl)

Top with raw coconut flakes and a berry on the rim of your glass. But, I’ve been bowled over… I’m loving thicker smoothies in a bowl instead of the drinkable version. Just use 1/2 cup of the milk to go for the bowl.

* Adds fiber and keeps you full and satisfied until your next meal.

If a snack attack hits you in the afternoon, this is a yummy go-to. Alternatively, if you’re exercising early in the morning, chocolate for breakfast? Why not? It’s packed with protein and fiber: craving killers that will take you to lunch, full of energy.


STRENGTH is always the answer

For women in menopause several studies have shown compared to other exercise, strength training to muscular fatigue reduces visceral (deep belly) fat best. Got a strength program? Need one?

upper body fat exercise support

Flip of the Day:

Where you store your weight, or your fat, determines how you go about ridding yourself of that fat.

Do you have a question? Send it to me at for the chance to have your question featured on the show and to get access to my online course, You Still Got It, Girl! the book, and skincare products from Annmarie skincare you’ll love!


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Learn how to measure!

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Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

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Measure from the rib cage just under breasts at bra line

At the belly button/umbilicus

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