How To Get Rid Of Upper Belly Fat

I have been struggling to lose belly fat for my entire life, so trust me when I tell you this is not easy, but I am going to share with you what I did to get rid of it and how you can apply the same principles to lose the upper belly fat.

Where is upper belly fat?

The upper belly fat is stored in the upper belly of your stomach. That region above your belly button is your “upper belly,” and below your belly button is your “lower belly.”

What causes upper belly fat?

Poor diet, physical inactivity, and increased alcohol consumption are the causes of upper fat. Sometimes, genetics can play a part in where belly fat is located.

How do I get rid of upper belly fat?

Getting rid of upper belly fat is not easy. You will need to be consistent, and it will probably take longer than you expect, so be patient.

Proper diet and exercise will help reduce the upper belly quickly at home. The following lifestyle behaviors will also help.

Stop Eating Unhealthy Foods

If there is one thing you can do to reduce your belly fat, it is to change your diet. When I eliminated sugar-added drinks like sodas, I saw a massive change in my belly fat in just four weeks. 

Another thing that you need to cut off is junk foods, you know with apps like UberEats, Rappi, etc, ordering junk food has been easier and most of us are addicted to them.

Eating junk food adds zero nutritional value to your body, reduces metabolism, and contributes to larger waist sizes.

Start physical activities

Human beings are exercising less compared to 20 to 40 years ago, these days walking or riding a bicycle is considered a noble thing to do.

You need to move more. You do not need to go to the gym the whole day. You can start small, like walking just two blocks per day. Just start.

Cardio workouts can give you a flat tummy if done consistently. Since fat can’t be targeted in a specific body area, cardio is your best bet.

Additionally, strength training is only helpful for building muscle around the legs. Therefore, if done consistently, both will offer optimal results.

Reduce stress

Studies have proven that stress causes belly fat due to increased cortisol levels, overeating, disrupted sleep, and lowered metabolic rate. 

Whatever your source of stress, it’s likely causing your excess fat. Stress results in cortisol secretion, forcing the liver to release sugar.

I know firsthand that it is almost impossible to remove stress in our lives, but what you can do is to reduce it, you can do is to find what is the source of your stress (people, things, or in my case a football team) and have less interaction with whatever stresses you.

Get a better sleep

I know we have a lot of things to do, and we have just 24 hours per day, the pressure to put food on the table for our families, the pressure we get from our jobs or lack of, the inflation, etc. All these things can cause someone to lack sleep due to overthinking or stress.

Studies demonstrate that people who sleep six hours or less a night are more likely to gain weight than those who sleep seven hours or more.

I recommend that you sleep 7 to 8 hours daily and forget about the hustle culture that encourages people to work 24 hours. Sleep well so your body doesn’t swell.

Improve your metabolism

The truth is that when we got older the metabolism rate of our bodies gets slower, this is the reason why most people get fat with age and it is more difficult to reduce belly fat after 35 years old.

Our bodies undergo various changes as we age. As we age, our metabolism tends to decline, increasing visceral fat.

By eating the right food and increasing the number of physical activities, you will help your body increase its metabolism rate and, hence, help you lose upper belly fat.

Drink Water

Drinking water regularly will keep you generally healthy. A body that isn’t hydrated struggles with burning calories efficiently.

If you are used to drinking alcohol or sodas, it can be very difficult to start drinking water. What I do is always have a bottle of water with me, so when I feel thirsty or hungry, that will be the first thing I drink.

Also, drinking water before you eat makes you feel full very quickly, which will prevent you from overeating.

Eat Foods That Relax You

While I recommend dieting to start losing the upper belly fat, I do not recommend a strict diet. The reason for this is that it might end up stressing you and causing anxiety.

You can deal with anxiety with what you have in the kitchen. Bowls of oats and bananas are rich in Vitamin C, useful for fighting against stress.

Eat A Healthy Diet

The simplest way to lose belly fat is to create a calorie deficit. And you can do this by eating a healthy diet.

According to studies, 1 pound of fat equals 3500 calories, so if you eat the right food and create a calorie deficit of 500 calories daily, you can lose one pound of fat each week. 

You can start your custom diet here.

Start walking

Walking is a great way to reduce upper belly fat. It is also one of the easiest exercises you can start.

You do not need to pay for a gym membership or buy special gear; just put on your shoes and start walking around the block. 

You can start walking 5 minutes per day and slowly but surely increase the amount of time you walk and also the speed; this will accelerate the process.

Consume Probiotics

Probiotics help to break down food and support the digestive system. Consume yogurt and buttermilk as probiotics in your diet.

Final words

Stress, Unhealthy food, Poor sleep, Genetics, Alcohol consumption, and Smoking are the common causes of Upper Belly Fat. A good diet with proper healthy meals can help to reduce your love handles.

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