Upper belly fat is a common source of frustration for many people. The most effective way to address this issue is by focusing on overall weight loss and incorporating exercises that target the upper belly area.
How to Lose Upper Belly Fat Safely and Effectively Several factors, including genetics, lifestyle habits, and diet, influence where your body stores excess fat. For some individuals, the upper belly is one of the last areas to lose fat.
Even with regular exercise, you might still notice a layer of fat remaining. However, a combination of cardio exercises, weight training, weight loss, and healthy lifestyle choices can help reduce upper belly fat.
How to reduce upper belly fat
Upper belly fat differs from lower belly fat in several ways. While lower belly fat is often more resistant to being burned off, upper belly fat can be equally stubborn.
It’s important to understand that targeting specific fat deposits through exercise is a myth. You can’t lose fat from one specific area without losing fat overall.
Regardless of the amount of weight or fat you aim to lose, your plan will generally include the same components: calorie restriction, weight training, and lifestyle adjustments.
Before you begin working on reducing body fat, keep in mind that having some fat on your body is normal, healthy, and a natural part of being human. If your body mass index (BMI) is already low, losing upper belly fat may be especially challenging and take more time.
How to create a caloric deficit
To create a caloric deficit, it’s essential to understand the basic concept. If the number of calories you consume each day equals the number of calories you burn through activity, your weight will remain relatively stable, unless an underlying health condition affects your weight.
To lose weight or reduce body fat, you need to consume fewer calories than you burn. This can be achieved by either reducing your daily calorie intake, increasing your daily activity level, or both.
To lose one pound of fat, you need to burn approximately 3,500 extra calories through a caloric deficit. This means if you consistently burn 500 more calories than you consume each day, you will lose weight at a rate of about one pound per week.
Losing more than 1.5 to 2 pounds per week requires excessive calorie restriction and is generally not recommended for most people.
Diet to get rid of upper belly fat
What you eat plays a crucial role when you’re trying to lose weight, especially upper belly fat. There are a few key factors to keep in mind if you’re dieting to reduce this specific area.
Upper belly fat can sometimes be due to your body storing water weight. High sodium consumption, dehydration, and a lack of electrolytes can cause your body to retain water, making your stomach and other areas appear swollen. Therefore, it’s important to stick to a diet low in salt while working to lose belly fat.
Fiber intake also significantly affects belly fat. Insufficient fiber can lead to a sluggish digestive system, causing gases and waste to build up and push your stomach outward. Eating a diet high in fiber-rich foods can help with weight loss and reduce belly fat, as fiber aids in digestion and helps you feel full longer, making it easier to cut calories.
To effectively lose belly fat, avoid white starches, processed grains, soft drinks, and foods high in sugar. These foods can disrupt your endocrine system, making it harder for your body to shed fat.
By focusing on a diet low in salt and high in fiber, and avoiding processed and sugary foods, you can more effectively work towards losing upper belly fat.
How to lose upper belly fat with exercise
These exercises won’t specifically target fat in certain areas of your body, but they will help strengthen your core, tone your waistline, and improve your posture as you lose weight.
Boat pose
To try yoga for weight loss, start with the simple Boat Pose:
- Sit on a yoga mat with your legs extended in front of you.
- Bend your knees and lift your feet off the floor until your shins are parallel with the floor.
- Extend your arms in front of you while extending your legs as far as you’re able.
- Hold the pose for 30 seconds or more, being mindful of your breathing.
- Return to a neutral pose.
- Repeat 8 to 10 times to engage your core and upper belly.
Russian twists
This exercise is simple, but you’ll feel the burn in your upper abs after just a few reps. You can also add weights or a medicine ball to make it more challenging.
- Sit on a yoga mat with your butt on the ground, knees bent, and feet flat on the floor.
- Tighten your abs and keep your butt pressed to the floor, then lean back until you’re at a 45-degree angle with the floor.
- Bring your hands together just above your abdomen.
- Slowly twist your body to one side, bringing your weight across one side of your body.
- Twist back to the other side, crossing your ankles if you feel like you’re losing your balance.
- Twist back and forth quickly if you can, maintaining your legs at a 45-degree angle.
- Aim to keep going for a full minute before you stop.
Upward plank
This exercise targets the deep transverse abdominis muscles, which can be overlooked in workouts.
- Sit with your legs straight out in front of you and your arms straight, palms facing the ground.
- Brace your abdominal muscles and imagine a cord attached to your bellybutton, pulling you upward.
- Use your palms to push your belly up and your heels to help you rise higher if possible.
- Hold the pose for several seconds.
- Release and return to a neutral position with control.
- Repeat 10 to 12 times for one set.
Side planks
These planks target your upper belly area and obliques.
- Lay flat on one side with one arm extended and legs bent, stacked over each other at a 45-degree angle.
- Rest your body’s weight on the forearm of your extended arm.
- Use your oblique muscles to lift your body into a sideways plank position.
- Raise the arm that’s not on the floor toward the sky and hold this position for as long as you can.
- Slowly return to the starting position.
- Repeat 8 to 10 times for one set.
Lifestyle changes for weight loss
In addition to working out and cutting calories, there are other lifestyle choices you can make to help reduce belly fat.
Additional Tips for Reducing Belly Fat
Drink Water
Drinking water can help speed up weight loss for some individuals. It reduces inflammation, improves digestion, keeps muscles hydrated for better workout performance, and helps flush toxins from your body.
Manage Stress
Stress can contribute to persistent fat deposits, even if you’re following a healthy diet and exercise routine. While you might not be able to eliminate stress completely, coping mechanisms such as yoga, deep breathing, and mindfulness can help. Research suggests that managing stress can make weight loss easier.
Develop a Smoking Cessation Plan
If you smoke, quitting may initially lead to weight gain as you manage nicotine cravings. However, once you’ve quit, you’ll likely find it easier to stay active and lose weight. Quitting smoking also significantly improves overall health. Work with your doctor to create a personalized cessation plan.
What Causes Abdominal Weight Gain?
Abdominal weight gain often results from consuming more calories than you burn, but other factors can also contribute to fat accumulation in the upper belly area, including:
- Hormones
- Aging
- Menopause
- Lack of sleep
- Genetics
- Stress
Takeaway
While strengthening and toning your upper body and core can improve muscle definition, you can’t target fat loss in specific areas. Overall weight loss is the most effective way to reduce fat deposits on your stomach. For those with minimal weight to lose, this can be challenging. Set realistic weight loss goals and remember that having some body fat is normal and doesn’t always indicate poor health. If you have concerns about fat in your upper belly, consult with a doctor to develop healthy weight loss goals tailored to your height and body type.
