Sometimes, the approach you apply could be the reason all your efforts to flatten your belly are not working. Although the belly is one of the toughest places to lose weight, some methods still work, especially when working on the upper belly. If you’ve been looking for strategies to reduce upper belly fat, you’re in luck because this article will provide all the information you need.
Too much fat in the body is unhealthy; how much more when the excess fat is in the abdomen. Excess fat in the belly is dangerous because it lies just near the portal entry, where blood coming from the intestines passes through to the liver.
When the fat cells in this vein release fatty acids, they unbalance the entire hormone and it can cause insulin resistance, this can expose one to chronic diseases and other complications in the future.
You cannot turn a blind eye when your belly is getting bigger by the day. Besides the unappealing appearance, it can also lead to some severe health issues. In extreme cases, it can lead to diabetes. This type of fat is unsafe because it accumulates around the organs and can disrupt their operations.
Possible causes of upper belly fat
A big belly doesn’t appear all of a sudden; some things, that you might consider irrelevant, must have caused it. Among the reasons are:
1. Poor diet
Unhealthy eating habits like eating excessive processed foods and unhealthy fats can make one gain extra weight. Most of these foods contain lots of calories, and when you consume them too often, the result is an increase in weight, and the excess can be deposited in the abdominal region.
Also, you should limit the amount of salt in your diet and ensure that you take less sodium. This can help your body discharge excess water and therefore reduce water retention, particularly in the abdominal region.
Furthermore, the intake of fiber-rich foods, coupled with other great foods for belly fat, does a lot to reduce this issue. If you lack fiber in your diet, you will experience complications in your digestive system.
2. Lack of exercise
Yet another reason why you have upper belly fat is due to a lack of physical activity or exercise. Physical activity is vital for maintaining proper body weight and slimming down the abdominal area.
Regular aerobic activities include but are not limited to, jogging or cycling. This type of exercise helps burn calories. It is also necessary to perform strength training exercises because they target the core muscles that have the potential to burn fat.
3. Stress
When stress becomes chronic, the body is unable to regulate fat and weight effectively. Stress leads to the production of cortisol, and increased levels of cortisol lead to increased levels of visceral fat.
During stress, the body releases a chemical known as cortisol into the bloodstream. This hormone is used to control metabolism as well as fat deposits in the human body. But in the case of chronic stress, cortisol is out of balance, and the body stores fat in the upper belly.
In addition, stress results in poor eating habits, and the consumption of unhealthy foods may result in increased weight, particularly around the belly.
Stress can also lead to a lack of sleep or irregular sleep patterns. Also, stress worsens existing sleep disorders such as insomnia or sleep apnea. You must learn how to manage stress. Meditation, yoga, and deep breathing exercises, are some of the ways you can manage stress effectively.
4. Hormonal imbalance
Other factors that may lead to upper belly fat include obesity, hormonal issues like insulin resistance, or thyroid problems. When the cells of the body can no longer control insulin, it therefore results in increased blood sugar levels and excess fat.
If the level of insulin, cortisol, and estrogen stay high for a long time, it results in increased fat, particularly on the upper belly. Hormonal imbalances, such as insulin resistance, can cause fat to pack around the abdominal area.
Also, hypothyroidism can suppress body metabolism and the rate at which the body burns fat. Consuming the right food as well as engaging in physical activity regularly would ensure that all the hormones are under control.
How to Get Rid of Upper Belly Fat
To lose upper belly fat, it takes more than one method to get a quick result. What this means is that you will need to explore different options. Below are some of the tips that you can use to burn upper belly fat.
1. Increase your protein intake
Increasing your protein intake is one of the tips on how to get rid of upper belly fat. The main function of the protein is to repair and build worn-out tissues in the body. However, protein helps increase the metabolic rate.
To burn upper belly fat, you need to eat more foods rich in protein. The idea is to eat body-building foods that are low in carbs. Eat low-fat foods, like grilled chicken, baked fish, tofu stir-fry, or legumes.
Adding more protein to your diet does not have to be an issue; try substituting some of your carbs with proteins and see how your belly fat starts to disappear.
2. Include strength training in your workout
For anyone who wants to have a flat stomach, especially in the upper area, strength-building exercises are very essential. Cardiovascular exercises are good for general fat loss or weight reduction, whereas strength training targets individual muscles and tightens up the abdominal muscles in your upper region.
It will be wise if you incorporate some of these exercises, such as crunches, planks, and Russian twists, into your workout regime because they will help in toning the belly muscles, hence tightening your waist.
These exercises target the muscles of the abdomen and help to make your tummy even flatter. Strength training firms your core muscles and also, enables your body burn calories at any given time.
3. Reduce intake of processed foods
Eating too much of processed foods is one of the main causes of fat around the upper belly. Most of these items are high in carbohydrates, when you eat too much of them, it might worsen the situation. In addition, drinking sugary drinks or soda can lead to weight gain.
Soda is high in calories; drinking soda regularly increases more fat deposits on the abdomen, especially the upper part. Snacks like cookies, chips, and processed foods contain unhealthy fats and sugars that lead to fat accumulation around the belly.
4. Manage stress levels
Among the tips on how to get rid of upper belly fat is to manage stress. It is almost impossible to live a stress-free life. However, it is possible to control our stress levels.
Stress is different from exercise. When you are stressed, it reflects on the body. Stress can cause one to gain weight, particularly around the abdominal region, through the secretion of cortisol.
Relaxation exercises are very effective in relieving stress. Five to ten minutes of meditation, can lower cortisol levels. Yoga is another effective way that can also be used to relax, while at the same time, exercises that are done mostly help to strengthen the muscles of the abdomen as part of the body to help tone and tighten your upper belly fat.
Stress-reducing activities include using the diaphragmatic breathing technique when carrying out activities like deep breathing. These are among the several activities that, when you devote your time and use the techniques recommended above for stress management, you will be able to achieve your weight loss objectives successfully.
Bear in mind that losing abdominal fat, especially upper abdominal fat, is not just all about the rigid crunches but also mental well-being. Take at least an hour of your day to relax and ensure that you loosen up to lose that upper belly fat.
5. Ensure that you get enough sleep
Lack of sleep at night leads to more hunger hormones called ghrelin, which results in increased appetite and eventually obesity. This may lead to overconsumption of calories and the accumulation of fat, stored mainly around the belly. In addition, lack of sleep slows down the body’s metabolism, and one cannot burn calories as required.
To avoid these negative impacts and achieve your weight loss objectives, it is crucial to sleep well. In other words, get to bed early enough and ensure that you get 7-9 hours of good sleep so that your body can effectively recharge.
This will assist you in managing your hormones, increasing your metabolic rates, and preventing fatty deposits in your belly area.
If you are struggling to get rid of upper belly fat, you must control what you eat. It’s all about eating healthy diets, maintaining a healthy lifestyle, and regular exercise. In addition, high-intensity interval training, strength training, and mindfulness practices are all effective for reducing the fat deposit in the abdominal region.
As always, they say that change does not happen overnight, so it is important that, whichever method you choose, be consistent. Don’t give up.
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