How to Lose Weight in Your Shoulders

Your shoulders are areas of your body which are often noticed by many people, especially when you're wearing sleeveless shirts or going to the beach. The look of toned, muscular shoulders is a look that many people want. In order to tone your shoulders, you can perform a number of exercises using hand weights. A healthy diet and overall exercise plan will help to contribute to weight loss in your shoulders.

Things You'll Need

  • Hand weights
  1. Exercises to Tone your Shoulders

    • 1

      Stand with your feet hip width apart and your arms directly out to the sides. Slowly make circles of one foot in diameter by rotating your arms forward, keeping them completely straight. Continue this move for 10 to 20 seconds at a time, and then repeat while circling the arms backwards.

    • 2

      Stand with your legs hip width apart, with a slight bend in the knees. Hold a hand weight in each hand, with your arms bent up about 90 degrees and your hands directly in front of your shoulders. Raise your arms up above your head and then lower them back down, repeating until you feel a burning in your shoulder muscles.

    • 3

      Sit on a chair or bench, with weights in each hand and your arms straight down beside your body. Slowly raise your arms out to the side, until your hands are straight out beside your shoulders. Lower the weights slowly and repeat until your muscles become tired.

    Eat Well to Lose Weight

    • 1

      Eat a healthy diet full of fresh fruits and vegetables, whole grains, healthy oils and lean meats. Avoid processed foods to allow for faster, more efficient weight loss due to reduced sodium and sugar in the diet.

    • 2

      Consume a minimum of 1,000 calories each day, depending on your individual needs. To lose weight, it is best to reduce the amount of food you eat each day by 250 to 500 calories.

    • 3

      Eat five or six small meals of 200 to 400 calories, instead of eating three large meals each day. You should be eating every two to three hours, to avoid the hunger and food cravings that lead to overeating.

    • 4

      Drink at least eight cups of water each day. This helps to keep the body hydrated and aids in the digestion of food, leading to less bloating and reduced water retention.

Tips & Warnings

  • Thirty minutes of exercise every day is recommended for optimal health and weight loss results. Working the muscles of the entire body, instead of just the shoulders, is helpful to contribute to overall weight loss from a boosted metabolism.
  • Each meal you eat should contain healthy carbs, good fats and lean protein. An example of a healthy meal is a small spinach salad, with cut up vegetables, olive oil and boneless, skinless chicken breast.
  • Warm up with cardio and cool down with stretching before exercising. Jumping jacks are an excellent cardio warm up, as they stretch the muscles and help to tone shoulders. Stretch shoulder muscles by clasping your hands together behind your back and extending your arms out behind you.
  • Allow a day of rest in between working your shoulder muscles. This allows them to recover fully before being worked again, which helps to avoid injuries. On the days when you don't exercise your shoulders, you can focus on cardio exercise such as running or walking.
  • You should always speak with your doctor before starting a new diet or exercise routine.
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  • Photo Credit exercise lady image by Paul Moore from

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