Upper abdominal fat is common for many people, and some of them want to get rid of it, while others are cool with it. It is also called visceral fat, and it can occur in both men and women due to genetics, eating unhealthy foods, inadequate sleep, hormones, stress, etc. You can also say upper abdominal fat is when you gain some weight in your upper belly, increasing your waist size.
If you think it’s normal to have such fat on your upper belly, then you’re mistaken because there are many health risks associated with it. Many people today suffer from heart attacks, hypertension, type 2 diabetes, strokes, increased inflammation, etc. You should eliminate it and be free from those health conditions.
Ways To Lose Upper Abdominal Fat
There are several ways to lose upper belly fat, some of which include:
✅ The suitable consumption of food and water
We need food to survive, and what we eat will determine our health status. While genetics, old age, hormones, etc. can contribute to belly fat, food is also an essential factor. So, what kinds of foods can help you lose upper belly fat, and what foods should you avoid?
🔹 Foods to eat:
First, learn to eat a balanced diet, which has all the nutrients to make you healthy. Try a combination of enough fruits, vegetables, lean proteins, and whole grains. Moreover, when eating a balanced diet, ensure you eat frequently and include snacks. Also, remember to drink enough water daily and often. Water lacks calories and will also help to burn upper belly fat.
It would help if you also learned to eat slowly and chew your foods thoroughly so that large bits won’t enter your stomach and cause indigestion. When your body cannot properly digest these foods, they will be stored as fat and cause upper belly fat.
🔹 Foods to avoid:
However, there are some foods you should reduce, and they include foods with 300–500 calories, such as muffins, pancakes, waffles, butter, honey, oils, sauces, puddings, custard, salmon, beans, red meats, pork, etc. Also, avoid salty foods such as creamy pasta dishes, fried foods, etc. because they contain high calories. Don’t drink sugary drinks like soda or alcohol because they can help you gain weight.
Also, do you know that excess stress can cause weight gain? When stressed, your body releases cortisol, which gives you the appetite to overeat even high-calorie foods, leading to visceral fat. So try yoga and meditation to help you relieve the stress that causes weight gain so you can maintain a healthy diet.
✅ Try exercising
Most people are lazy, and they enjoy eating junk foods that put more weight on their upper belly. If they don’t learn to exercise, they have higher chances of developing cardiovascular diseases and others.
Exercises like cardio, side planks, reverse planks, Russian twists, etc. are specially designed to burn your upper belly fat. Do these exercises regularly, and you’ll see positive results. However, if you feel tired, need some rest, are injured, or have a strain, you might suspend the exercise or do light exercises like walking until you get better again.
✅ Ensure you sleep very well
Most people cannot sleep due to stress and anxiety, an irregular sleep routine, too much caffeine or alcohol, certain medications, an uncomfortable sleep environment, health conditions like sleep apnea or insomnia, and exposure to blue light from electronic devices such as a mobile phone before bedtime.
Studies show that not sleeping correctly can cause weight gain that can also reflect in your upper belly. So the recommended time to sleep to reduce fat is 7 hours and above. However, it would help if you avoided all those factors that are depriving you of adequate sleep.
✅ Intermittent fasting
One of the surest ways to lose weight and upper belly fat is to avoid food for some time. Let your body relax and burn that excess calorie by not feeding it regularly. You can try the 16/8 method, where you go hungry for 16 hours daily and eat for 8 hours.
While this is useful, there are cons to it. People with medical conditions, pregnant or breastfeeding women, or individuals with a history of eating disorders should avoid intermittent fasting. So, instead of just trying this method to reduce your upper belly fat, consult your doctor, and he will advise you on whether to consider it or not and give you an ideal fasting method.
Losing upper belly fat will make you fit and save you from medical conditions like type 2 diabetes, stroke, cardiac arrest, etc. So ensure you eat and get hydrated, exercise, sleep adequately, reduce stress, and engage in the recommended intermittent fasting.