Are you worried about upper belly fat? Many of us are frustrated with the fat around the tummy, as it is not only unsightly but also causes severe health issues. Your lifestyle, genetics, and many other factors play a role in determining the fat storage in your body, and upper stomach fat is tough to burn for many of us. We present you with attractive options about how to reduce upper stomach fat in this article.
Causes Of Upper Belly Fat:
1. Unhealthy Eating Habits:
Who doesn’t love indulging ourselves with our favorite snacks? Although foods such as cakes, burgers, cheesy fries may fulfill your cravings, eating them regularly and unlimitedly is the primary cause of upper belly fat. These types of foods are yummy but have little to no nutritious value and reduce metabolic rate resulting in fat accumulation.
2. Lack of Exercise:
The work-life of many people nowadays don’t give them enough time for any kind of exercise or physical activity. Since there is a consumption of calories that have no source of burn off, this can result in fat accumulation in the upper stomach area. If you have an inactive lifestyle, then upper stomach fat is one of the significant side effects.
See More: Exercise To Reduce Tummy
3. Stress:
Stress has become an everyday companion for many of us due to many reasons, such as deadlines, traffic, and many more. Cortisol is a hormone that our body produces that forces the liver to release excess sugar from the liver, which results in visceral fat around the upper stomach area. It affects the metabolic activity in your body too.
4. Health Problems:
Several reasons can cause fat accumulation in the upper stomach area. Certain health conditions that may not have any relation to your diet or physical activity can also cause this. Heart diseases, thyroid or hormonal imbalance in your body also result in upper belly fat.
5. Excessive Medication:
Many of us use medication sometimes with and many times without a doctor’s consultation. Some medicines are necessary for the healthy maintenance of your body but may cause side effects. But if you do not maintain a healthy lifestyle but use medications in excess, it may result in upper belly fat.
See More: Home Remedies To Lose Belly Fat Fast
6. Ageing:
Ageing is an unavoidable phase in every person’s life; with age come changes in our body where visceral fat increases, which are a result of slow metabolic rate. Many lifestyle diseases like weight gain are the result of the decreased metabolic rate of an ageing body.
7. Irregular Sleep Timing:
A healthy lifestyle includes the required hours of sleep too. Many studies show that lack of sleep or an irregular sleep cycle results in weight gain. You also feel less energetic throughout the day when you don’t sleep well. Binge eating is also one of the side effects of less sleep.
How To Reduce Upper Stomach Fat Fast:
Healthy Eating Habits And Diet Tips:
1. Calcium-rich Foods or Non-fat Dairy Products:
Our body needs 1000 mg calcium every day to maintain a healthy body. Many of us cannot meet the essential daily requirement for this mineral. All dairy products such as milk, cheese, yogurt are abundant in calcium, along with many other essential minerals. You can opt for skim or fat-free milk instead of full cream. Some other foods that are a rich source of calcium include leafy greens, legumes, tofu, etc. help eliminate upper belly fat.
2. Limit The Calorie Intake:
Restricting the number of calories you consume is one of the best ways to get rid of upper tummy fat. You can either reduce the calorie intake or increase the activity that helps burn more calories than you consume. By creating a calorie deficit, you are making your body use the calories stored in your body.
3. Reduce Sugar in Your Diet:
A healthy diet plan that has low carbs is necessary to flatten your upper stomach. But it is also required to keep an eye and avoid foods that have a high glycaemic index that produces excess sugar resulting in fat storage. Remember to prevent store-bought fried stuff, sweets, or any food that has high amounts of sugar.
See More: How To Lose Lower Belly Fat
4. Add Stress-Reducing Foods in The Diet:
Stress is one of the leading causes of fat accumulation in our body. By introducing stress-reducing foods to your diet, you can not only lose fat on the upper stomach but also prevent further fat accumulation. Oats are one of the foods that enhance serotonin production, and you can add fruits rich in vitamin C, both of which are known stress-fighting foods. Coconuts, lentils are other foods you can add to your diet for positive energy.
Lifestyle Changes to lose upper belly fat:
1. Sleep Minimum 6-8 hrs:
“Early to bed early to rise, makes a man healthy, wealthy, and wise” is a quote we often hear, and it holds. Sleep helps your body rest and recover from a tiring day. Not getting enough sleep can result in weight gain and so to reduce the upper stomach naturally, you need to have at least 8 hours of sleep.
2. Quit Smoking And Alcohol:
Alcohol and smoking are not only harmful to your health but also increase belly fat. Alcoholic drinks contain excess sugar, which can affect body weight. If you want to get rid of upper belly fat quickly, then eliminating the use of alcohol and smoking is the best way.
3. Avoiding Junk foods:
A diet that is balanced and healthy is another way to reduce upper stomach fat. A healthy diet plan not only helps you maintain a healthy weight but also has a positive effect on your body. It is best to avoid foods with refined carbs, full of sugar, and replace them with fresh fruits and vegetables along with complex carbs and lean protein.
4. Regular Exercise And Meditation:
A lifestyle where you have little to no physical activity can not only cause health concerns but also result in weight gain. You can include activities like meditation for stress-relief, and you can try to reduce upper belly fat by yoga too. Working out regularly helps tackle the belly fat by combining pieces of training so that they suit your body type and help you lose belly fat effectively.
5. Drink More Water:
Water is nature’s source to get rid of upper belly fat fast and is a natural way to maintain a healthy body. Drinking enough water helps flush out toxins from your body that help deal with other health issues like inflammation, digestive disorders. It helps keep your body hydrated during workouts.
6. Reduce Stress Levels:
Stress is part and parcel of everyone’s life these days due to career choices and lifestyle. A hormone called cortisol is released by your body that increases appetite whenever your body is stressed, adding fat in unnecessary areas. Introducing practices like meditation, mindfulness, and yoga help you lose weight in the upper stomach.
Exercises To get rid of upper stomach fat:
1. Aerobic Exercise:
When you perform aerobics, breathing accelerates, and Aerobic exercise, by definition, means with oxygen. In other words, it is the cardiovascular conditioning of your body. Brisk walking, swimming, cycling, and running are some of the best examples of aerobic activities to reduce upper belly fat by exercise.
2. Burn More Calories:
A workout routine should be a necessary part of our life, along with a proper diet for a healthy body. By working out more, you can burn off all the excess calories, including the fat around the stomach area. You can lose weight in your upper stomach by taking the stairs instead of an elevator, take a brisk walk whenever possible so that you can get the necessary calorie burn.
3. Tone Your Stomach Muscles:
One of the best ways to burn upper stomach fat is by following an exercise routine that involves stretches and workouts that not only help lose upper belly fat but also tone your stomach muscles. Some of the stretches you can try are:
- Planks.
- Half get-ups.
- Cable crunches.
- Knee tucks.
- Hanging leg lifts.
Top Exercises To Flatten Upper Belly Fat For Men And Women:
Exercise is a must for every one of us to maintain a healthy body. Depending upon your body type, you can choose a workout routine that not only helps lose upper stomach fat fast but also helps tone the muscles in your body. Here is a list of the best exercises you can try in the comfort of your home.
- Reverse Crunches
- Double Crunches
- Standing Side Bend
- Twist Crunches
- Lunge Twist
- Rolling Plank
- Bicycle Exercise
- Vertical Leg Crunch
- Stomach Vacuum
- Captain’s Chair.
One of the frustrating parts of weight loss is to burn off the extra pounds around the upper stomach area. Instead of worrying about it, you can get back in shape by having a healthy routine that includes a proper diet along with a workout routine. With the options we provided in this article about how to reduce upper belly fat, you can start planning a good day for a fat less tummy so that you can wear your favorite top again.
Disclaimer: The information presented in this article are mere suggestions and cannot be deemed a replacement for medical advice. The website is not responsible for the side effects.
Frequently Asked Questions:
1. Which Exercise Is The Best To Reduce Upper Belly Fat?
Ans: When it comes to upper belly fat, there is no chance of spot reduction. You need to plan a work out routine that maintains the core health of your body. Surya Namaskar, twist crunches, bicycle crunches are some of the exercises you can try.
2. Why Does My Upper Stomach Look More Prominent Than My Lower Belly?
Ans: Many factors affect the way fat is accumulated in the abdominal area. The way you live, eating habits, sleep cycle are some of the reasons visceral fat can be found around the abdomen, which makes your upper belly look larger.
3. What Kind Of Routine Should I Follow To Lose Upper Stomach Fat?
Ans: Proper dietary and workout routine is a perfect combination for you to get an ideal toned abdomen. One of the best work out techniques is by adopting high interval training workouts. Keep working stretches like jumping jacks, squats, planks with taking rest at regular intervals.
