The upper belly can be so frustrating and uncomfortable, especially when it comes to dressing for too many of us. Experts say this belly fat is most likely caused by genetics, hormones, lack of sleep, stress, menopause, and older age.
How to get rid of upper belly fat will require some discipline when it comes to your diet and exercise. Unfortunately, it might be challenging and disappointing to lose upper belly fat without hard work, determination, and functional tips.
If you have been trying to learn how to get rid of upper belly fat or planning to start the process, below are tops techniques to try.
How To Get Rid of Upper Stomach Fat
- Maintain a healthy diet
An unhealthy diet is one of the major factors which lead to upper belly fat accumulation. Eat frequently but eat smaller meals instead of eating big meals as well as burdening the digestive system.
Cutting down on carbs may significantly help. Generally, the type of food someone eats in this process of burning belly fat should include vegetables, fruits, pasta, grain bread, fish, beef, chicken, and low fat.
- Ditch the salt
Generally, cut down the salt intake to aid beat bloating tummies. The experts say that reducing salt intake to about three grams per day through avoiding processed foods may assist the body release the water weight retained in it to aid dilute the high salt levels.
In essence, when trying to burn upper belly fat, try and make natural sea salt because it contains low sodium compared to table salt.
- Drink coffee
Many of you have heard about coffee being an effective way of losing excess weight. Coffee is claimed to stimulate the brown belly fat in the body. It burns fat and sugar to eventually produce body heat, the antioxidants properties in caffeine can significantly burn excess fat.
- Moderate cruciferous vegetables and legumes
Beans, cruciferous vegetables, and legumes such as cauliflower, cabbage, and Brussel sprouts are rich in nutrients and minerals which help in cutting down fat.
- Drink water
Drinking water often can help you cut down excess fat and fight the disease which leads to overweight. Further, water is also known to cleanse the body, followed by flushing out harmful toxins to keep you in shape and hydrated.
According to the certified and nutritionist macrobiotic nutrition health coach, water can magically melt stubborn fat. This means tough dehydrated body burn tends to burn more calories efficiently. Thus, a potent drink of water can reboot the body and also kick-start your fat-burning journey.
- Cut on excessive alcohol
In essence, alcohol may have some minor health benefits but is harmful when it comes to weight gain, especially belly fat. Alcohol intake is associated with increased belly fat.
Therefore, cutting back on excessive alcohol can aid reduce the waist size. Overall, consider abstaining completely or drinking alcohol in moderation if you are targeting to lose belly fat.[ Also read: How To Lose Upper Body Weight Safely]
- Reduce stress levels
Unfortunately, stress may lead to stressful belly fat through triggering adrenal glands to eventually produce cortisol, known as the stress hormone. A recent study claims that the high cortisol levels may drive abdominal fat storage as well as increase appetite.
This means women with big tummies are known to produce cortisol right in response to stress and increase cortisol add fat gain in your stomach. You can engage the pleasurable activities such as medication or practicing yoga to relieve stress.
- Include apple cider vinegar in your diet
In recent studies, Apple cider vinegar is rich in acetic acid tested and approved to burn abdominal fat. So, taking two and one tablespoons of apple cider vinegar every day may be safe for people struggling with belly fat leading to modest fat loss.
Drinking this drink got other related impressive health benefits such as lowering blood sugar which is also linked to increased body weight. However, ensure you dilute apple cider with water to avoid it eroding your teeth’ enamel.
- Replace cooking fats with the coconut oil
Some studies claim that medium-chain fats in coconut oil can boost body metabolism as well as decrease the amount of fat stored in the body. Coconut oil is rich in safe calories, and it is linked to reducing abdominal fat loss.
- Have adequate sleep
Generally, lack of enough sleep tends to slow down someone’s metabolic activity in the body. And the two responsible hormones in this specific process are leptin and Ghrelin.
Ghrelin tells someone when you have inadequate sleep when to eat while leptin directs the body when to stop eating. In this case, when someone is sleep deprived she or he has less leptin, so you overeat. Thus, you recommended having a good quality of sleep to avoid excess weight gain.
- Consider abdominal muscles exercise
This workout puts pressure on your abdominal thus reducing belly fat. It also aids in strengthening oblique abdominal muscles through burning belly fat.
Further, leg raises and crunches for three sets on 20 repetitions should be included. In addition, do planks through holding the body in push-up on the elbow for 60 to 30 seconds for three and four sets.
Boat pose
- Sit on your yoga mat while legs extended in your front
- Bend the knees, lift feet off until shins get parallel with the floor
- Further, extend the arms and stretch the legs
- Hold this pose for about 30 seconds
Final verdict On how to get rid of upper belly fat
When you other people with a flat tummy and yours is sagging, you may think it their natural look, No some of them have really worked hard including above specific tips and practices to achieve it. Regardless of that, losing weight on upper belly fat is hard; you can still achieve it through such functional ways. Start today and work hard towards your success.
