The visceral adipose tissue (VAT) surrounding the intra-abdominal organs is more commonly known as upper belly fat. Upper belly obesity is caused by genetics, poor eating habits, and an unhealthy lifestyle. For reducing upper abdominal fat, spot reduction is not a long-term solution. Instead, exercise, a balanced diet, and lifestyle modifications are the only ways to reduce it in a healthy way. Scroll down for more information.
Steps To Reduce Upper Belly Fat
Weight loss from the upper abdomen requires a holistic approach – exercise, healthy diet, and focus on lifestyle changes. Before starting this process, calculate your Body Mass Index (BMI) and Waist Circumference (WC) to know your status better.
1. Exercises To Lose Upper Body Fat
These exercises do not focus on spot reduction but help strengthen your core, aid inch loss, and tone your body.
a. Surya Namaskar (Sun Salutation)
This is an excellent exercise for the entire body. It is not only effective for weight management and preventing obesity, but it also improves your cardiorespiratory health (2). Anita Bokepalli, a YouTuber, took up the challenge to perform 108 Surya Namaskars a day for 30 days and found it to be an energizing experience that improved her productivity. After 30 days, she recorded the results thus: “I ended up losing 3 inches on the waist, 4 inches on the hips, and 6 kgs body weight (i).” There are 12 poses in Sun Salutation. Target: Whole body Steps
b. Plank Hold
Abdominal planks aid in fat burning and tone your abdominal muscles. Target: Upper belly, thighs, and arms. Steps
c. Bicycle Crunches
Abdomen, hips, and obliques. Steps
d. Russian Twist
Target: Core, obliques, and spine. Steps
e. Leg Raise
Target: Abdomen and core. Steps You can also try other exercises like mountain climbers and sit-ups to lose abdominal and upper belly fat. Apart from these exercises, try adding a few cardio workouts to your routine. They include activities, such as running, cycling, swimming, and brisk walking. These exercises elevate your heart rate and boost calorie expenditure, which triggers the body to tap into its fat stores, including fat in the abdominal area. Cardio workouts not only trim your waistline but also enhance your overall health by reducing the risk of chronic diseases (3). However, remember that consistency is key. You need to commit to regular cardio sessions that add up to at least 150 minutes per week to yield noticeable results. Make sure to pair these exercises with a healthy and balanced diet for best results.
2. Eat Your Way To A Slimmer You
Diet is also a major factor that can help you get back in shape. A proper diet can go a long way in keeping you slim and healthy. Eat frequently, but consume smaller meals rather than eating large meals and burdening your digestive system. A study conducted at the Medical University Vienna on 20 obese women proved that following a calorie-deficit diet along with aerobic exercises can reduce body fat (4). Jesse Feder, RDN, says, “In order to create a caloric deficit, I highly recommend you make changes in both your diet and activity level. I would start off by making a very simple diet change of reducing the portion sizes of your meals. This is typically the easiest change to make for people since they can eat the same foods but just less of them throughout the day.” Here are some changes you can make in your diet to lose upper belly bulge:
Include protein-rich foods in every meal. Your snacks should be rich in good-quality protein to curb binging. Replace grains with whole grains at least 1-2 times a day. Include healthy fats in your diet, like nuts, seeds, and clarified butter. Bulk up on fiber-rich foods and have 1-2 servings of fruits on a daily basis. Replace high-calorie foods with low-calorie, nutrient-rich foods that are healthy and energize your body. Avoid oily and junk food like chips, baked products, cookies, and sweets. Replace them with salads made of fresh fruits and vegetables. Reduce salt intake. Water is the best beverage. Instead of reaching for aerated sodas or energy drinks, drink plain water. Water cleanses your body and flushes out all the toxins, keeping you slim and hydrated. Practice portion control to lose weight and eat a healthy diet.
There are certain foods to avoid/limit when you are trying to lose upper belly fat. Avoid oily and junk food like chips, baked products, cookies, and sweets. Replace them with salads made of fresh fruits and vegetables. Foods To Avoid
Processed Foods: They are loaded with unhealthy fats and added sugars that cause weight gain and fat accumulation. Sugary Snacks And Drinks: They increase blood sugar levels and calorie intake which encourages the storage of fat in the abdominal area. Trans Fats: They increase bad cholesterol and cause belly fat. They are present in several baked goods and fried foods. Refined Carbohydrates: Foods high in fat and sugar, such as spaghetti and white bread, can raise blood sugar levels.
3. Change Your Lifestyle
When it comes to reducing upper belly fat and managing your weight, a few lifestyle changes can go a long way in making a difference. According to Jesse Feder, RDN, “Increasing your daily activity level can burn extra calories and help get you into that caloric deficit. I always recommend to my clients/patients to go on daily 30-45 minute walks. Unfortunately, you cannot specifically target which area you lose fat from. Everyone loses fat from different areas first. You will still notice a difference and be able to lose that upper belly fat if you stay consistent with these changes.” Here are a few changes that you can incorporate: a. Cope With Stress: Stress leads to cravings for salt and sugar. A study on rats proved that fatty foods (lard) reduce stress by regulating hypothalamic-pituitary-adrenal responses (5). This explains the aforementioned cravings and the weight gain they lead to. Learning stress management and how to deal with anxiety can cut off these triggers and help you maintain a healthy lifestyle. Eat foods that are rich in tryptophan like chicken, soya bean, nuts, bananas. Tryptophan is a precursor of serotonin (a feel-good hormone). Thus, eating tryptophan-rich foods can help improve your mood (6). You can also practice deep breathing exercises, meditate, and walk for 30 minutes daily to cut back your stress. b. Sleep At Least 7 Hours In A Day Peaceful sleep is an important modulator of metabolism and neuroendocrine function. Inadequate sleep has been found to be associated with increased hunger, appetite, and craving for calorie-dense, high-carbohydrate content food (7). Hence, aim to sleep at least 7 hours a day. Upper belly fat is not only unhealthy but can also affect your self-image and mental health. If you are wondering what causes upper belly fat, check out the next section.
Causes Of Upper Abdominal Weight Gain
There could be multiple reasons for putting on weight in the upper belly region. The most common causes are:
Unhealthy eating habits A sedentary lifestyle with no physical exercise Lack of sleep and bad sleep quality Leading a stressful lifestyle that affects your physical and mental health Advancing age with a slow metabolic rate
Why is my upper stomach bigger than my lower stomach? Upper belly fat is usually the result of the accumulation of visceral fat around your abdomen area. Stress, an unhealthy lifestyle, lack of sleep, and hormonal weight gain can all contribute to weight gain in the upper stomach. What is the best exercise for the upper abdomen? There is no particular exercise for spot reduction. To reduce your upper abdomen, you need to focus on whole-body and core exercises like sun salutations, plank holds, bicycle crunches, side crunches, and twist crunches. You can also focus on cardio exercises to lose belly fat. Why is my upper belly so big and hard? If your stomach feels big and hard often, it could be due to gas, a food intolerance, or inflammatory bowel disease.
Illustration: How To Lose Upper Belly Fat At Home – Causes And Solutions
Learn how to lose upper belly fat at home with the 10 simple exercises shown in this video! Get fit and healthy in the comfort of your own home. Watch now to get started.
