Succeeding in losing fat on the abdominals: exercises, diet, lifestyle

Upper abdominal fat is a common source of frustration. All the abs and plank exercises in the world can strengthen the muscles in this area, but a layer of fat may remain. The combination of genetics, lifestyle factors and diet determine where your body stores excess fat. For some people, the upper belly area is the last place where fat is lost. to target the upper belly. Cardio exercise, strength training, weight loss, and lifestyle choices can work together to reduce the fat that covers the abs and finally make them show.

Here are some steps to get you started.

How to reduce upper belly fat

Upper belly fat is different from lower belly fat in some important ways. Lower belly fat is slightly more resistant to absorption, which means it’s harder to get rid of. But upper belly fat can also be stubborn. The idea that you can do strength training to target specific fat deposits on your body is a myth. You cannot lose fat in a particular area of ​​your body without losing fat overall.

No matter how much weight or fat you’re trying to lose, your plan will have pretty much the same elements: calorie restriction, strength training, and lifestyle adaptation. Before trying to reduce your body fat, know that having a certain amount of fat on your body is normal, healthy and part of being human. If your body mass index (BMI) is already low, losing upper belly fat can be especially difficult and take some time.

How to Create a Calorie Deficit

To create a calorie deficit, you must first understand the basic concept. If the number of calories you consume each day is equal to the number of calories you burn through physical activity, your weight will remain relatively stable, unless you have an underlying health condition affecting your weight.
If you want to lose weight or reduce body fat, you must consume fewer calories than you burn. You can achieve this by limiting your daily calorie intake, increasing your level of physical activity, or both. To lose a pound of fat, you need to burn about 3,500 extra calories through a calorie deficit. This means that if you consistently burn 500 calories more than you consume each day, you will lose weight at the rate of about a pound per week. Losing more than 0.5 to 1 kg per week requires excessive calorie restriction, and is not recommended for most people.

Diet to get rid of upper belly fat

What you eat when trying to lose weight is important. If you’re on a diet to get rid of upper belly fat, there are a few important factors you need to consider. Upper belly fat can be the result of your body storing water. Sodium consumption, dehydration and a lack of electrolytes can lead to water retention in your body. Your belly and other parts of your body may then appear bloated. Adopt a low-salt diet when looking to lose belly fat.

Psssssst :  Can you use creatine while on steroids?

Belly fat can also be affected by the amount of fiber you eat. If you don’t get enough fiber, your stomach can be pushed outward by gas and waste from your digestive system. It’s the result of a sluggish gut that doesn’t have enough fiber to push food through and out of your digestive tract in a timely manner. That’s why a high-fiber diet can help you lose weight and get rid of belly fat. It’s also easier to cut calories because fiber helps you feel full longer.

When looking to lose belly fat, avoid white flours, refined flours, processed grains, carbonated drinks and foods high in sugar. These foods can disrupt your endocrine system and make it harder for your body to break down fat.

How to lose upper belly fat with exercises

These exercises won’t “treat” areas of fat on your body, but they will strengthen your core, tone your waist, and improve your posture while losing weight.

Boat position

To try yoga for weight loss, simply start with boat pose.

– Sit on a yoga mat with your legs extended in front of you.
– Bending your knees, lift your feet off the floor until your shins are parallel to the floor.
– Extend your arms in front of you while extending your legs as far as possible.
– Hold the pose, being mindful of your breath, for 30 seconds or more.
– Return to a neutral pose and repeat the exercise 8 to 10 times to work your core and upper stomach.

Psssssst :  How to drink energy drink in tears of themis?


This exercise is simple, but you’ll feel the burn in your upper abs after just a few reps. You can also add weights or a medicine ball to make this exercise more challenging.

– Sit on a yoga mat with your buttocks on the floor, your knees bent, and your feet flat on the floor.
– Tightening your abs and keeping your buttocks on the floor, lean back until you form a 45 degree angle with the floor.
– Join your hands just above your abdomen. Slowly twist your body to one side, bringing your weight down to one side of the body.
– Turn again to the other side. Cross your ankles if you feel like you’re losing your balance.
– Rotate quickly back and forth if you can, but keep your legs at a 45 degree angle.
– Try to continue for a full minute before stopping.

plank up

This exercise tones your upper stomach by stimulating the deep transverse abdominal muscles that are easy to miss during workouts.

– Sit with your legs straight out in front of you and your arms straight, palms facing the floor.
– Contract your abdominal muscles and imagine a rope attached to your belly button, which pulls you towards the sky. Use your palms to push your stomach up. Use your heels to elevate yourself if you can.
– Hold this pose for several seconds before releasing it and returning, with control, to a neutral position. Repeat 10 to 12 times for one set.

side boards

These boards work your upper stomach area as well as your obliques.

– Lie on one side with one arm outstretched. Bend your knees and stack your legs on top of each other at a 45 degree angle.
– Rest the weight of your body on the forearm of your outstretched arm. Use your oblique muscles to get into a side plank position.
– Raise the arm that is not on the ground towards the sky and hold this position for as long as possible.
– Slowly return to the starting position. Repeat 8-10 times for one set.

Lifestyle changes for weight loss

Beyond exercise and calorie reduction, there are other choices you can make to help reduce belly fat.

Drink water

Drinking water helps speed weight loss in some people. It also reduces inflammation, improves digestion, hydrates muscles for better performance during workouts, and flushes toxins from your system.

Psssssst :  How much creatine is in an egg?

Reduce stress

Stress can be a reason why fat deposits stay put, even if you do everything you’re supposed to do to lose them. You may not be able to eliminate stress from your life, but you can try coping mechanisms like yoga, deep breathing, and mindfulness. All of these have the merit of making weight loss easier, according to researchTrusted Source.

Create a smoking cessation plan

If you smoke, quitting smoking may initially make you feel like you’re gaining weight, as you have to fight nicotine cravings. But once you quit smoking, it will be easier for you to be more active and lose weight. You will also be much healthier. Quitting smoking can be a challenge, but you can work with your doctor to create a quit plan that’s right for you.

What are the causes of abdominal weight gain?

The main cause of abdominal weight gain usually comes down to eating more calories than you consume. But it’s not that simple. Other factors can cause fat to accumulate in the upper belly area, including:

– hormones
– advanced age
– menopause
– lack of sleep
– genetic
– stress

To remember

Upper body and core training will strengthen and tone your muscles, but you can’t “treat” the layer of fat on your upper belly just with these. The only way to get rid of belly fat deposits is to develop an overall weight loss plan. For some people who don’t have a lot of weight to lose, this can be difficult. Try to be realistic about how fast you want to lose weight. Remember that all bodies have some amount of fat, and fat isn’t always an indicator of how healthy you are. If you’re concerned about upper belly fat, see a doctor to set weight loss goals that are appropriate for your size and body type.


Back to top button

Adblock Detected

Please disable your ad blocker to be able to view the page content. For an independent site with free content, it's literally a matter of life and death to have ads. Thank you for your understanding! Thanks