The idea that there are exercises that target specific fat deposits is a fallacy. This is because you can’t lose fat in one part of your body without losing fat overall. One that should be dispelled with at least, as things stand. Hard upper belly fat located in the upper abdomen is frustrating to shed.
This is if you’ve ever wondered why my upper stomach bigger than my lower. Taking into consideration, the top of the stomach sticks out and is hard.
Hard upper belly fat comes about due to the accumulation of visceral fat around the organs in your upper abdomen.
As such, shedding that kind of belly fat will take much more than just counting calories. It takes a careful, consistently executed plan to shed that stubborn hard upper belly fat.
To shed such stubborn fat deposits, you need to take a holistic approach. This means looking at every possible approach.
This is because the development of hard upper belly fat is influenced by genetics, lifestyle, and diet.
PRACTICAL WAYS TO LOSE HARD UPPER BODY FAT
1. TARGETED EXERCISES
Don’t get me wrong; these exercises will not magically eliminate your hard upper belly fat. What an upper belly workout is designed to do is to regulate your body fat while strengthening it.
This, therefore, minimizes the number of fat deposits, whether subcutaneous or visceral, across parts of the body, including the upper belly.
2. REDUCE YOUR CALORIE INTAKE
Calories are dead center when it comes to anything that regards the loss of body fat. Therefore, to shed off hard upper body fat creating a calorie deficit is vital.
A calorie deficit occurs when you provide the body with fewer calories than it requires to satisfy calorie expenditure.
To lose body fat (in this case, belly fat), you have to burn more calories than you consume. For example, to lose one pound of fat, you need to lose about 3500 extra calories.
This means you have to shed 3500 extra calories on top of your calorie expenditure. Therefore, if you’re burning 500 calories more than you’re consuming, then you lose about one pound a week.
3. DRINK MORE WATER
Burning calories efficiently can be very sensitive. For example, drinking adequate amounts of water. For example, a dehydrated tough body is highly likely to burn calories less efficiently.
Therefore, you are going to struggle to slough off calories if you’re not vigilant about your water intake. Water contains detoxifying properties that cleanse our bodies and flush out all toxins.
It kicks starts the body’s rebooting and facilitates faster shedding of stubborn fat, i.e., the hard upper belly fat.
4. EAT STRESS COUNTERING FOODS
As unusual as it may sound, there are actually best foods for periods when you are stressed. Cereals such as oats are rich in Vitamin C, which is great for stress.
Oats also boost serotonin production in your brain, which is what is primarily responsible for the feeling of happiness.
Adding vegetables such as lentils, which are high in vitamin B, is also recommended. This is because they help with tiredness and fatigue.
5. DEVELOP A PROPER SLEEP PATTERN
Inadequate sleep has, over time, been associated with a deep craving for foods high in calorie and carbohydrate content.
This is because sleep, the neuroendocrine system, is rooted in our metabolism. At least 7 hours of sleep is therefore recommended.
6. EAT MORE FIBER
Adding more fiber to your diet is all about manipulating the body. Fiber creates an illusion of fullness and, therefore, can help in portion allocation.
Furthermore, it contains lower amounts of calories, thus aiding in general weight loss. Studies indicate that fiber supplementation reduces body weight, lowers your BMI, and reduces cravings.
7. MAINTAIN A HEALTHY DIET
Maintaining a healthy diet is one of the most important aspects of getting into shape. For proper dieting to be effective, eat frequently but in regulated portions.
This is done to prevent burdening of the digestive system. Avoiding carbs is also not enough. Before you consume something, ensure that the glycemic index is low.
High glycemic foods up your blood sugar levels. This will, in turn, lead to high sugar levels that are eventually turned into fat.
As such, be vigilant about the glycemic index of what you consume and, of course, avoid oily and junk foods.
8. CUT YOUR CALORIE CONSUMPTION DOWN
Sometimes the reason it takes so long to lose the upper belly fat is because of the subcutaneous fat right next to it. However, cutting calories might just be what finally gets rid of that gut.
9. MAKE LIFESTYLE CHANGES
As earlier mentioned, counting calories and exercising alone just don’t cut it hard upper belly fat.
There are certain lifestyle choices and decisions that you have to make to ensure your goal is achieved. This means holistically self-analyzing to figure out what might be amiss.
Some lifestyle changes you can make include:
Developing stress coping mechanisms. Stress can be a huge reason why fat deposits stick around.
When under stress and the ‘stress hormone’ – cortisol is produced in excessive amounts. Cortisol then stimulates the fat and carbohydrate metabolism in your body.
This stimulation produces a lot of energy. This, however, comes at the cost of a much higher appetite for fatty, sweet, and salty foods, which is never good for your calorie deficit.
This is when we see those under stress turn to ’emotional eating’ as a coping mechanism. Thus, it is recommended to try exercises that prioritize control, i.e., yoga, deep breathing, and mindfulness.
Cut down on the use of narcotics. Whilst this might not be what you necessarily want to hear, alcoholic drinks such as beer contain numerous calories.
These extra calories are what might be the difference between meeting your calorie deficit or not.
Smoking also increases the likelihood of fat getting stored in your abdomen rather than hips or thighs, which are much easier to shed.
10. INCREASE THE INTENSITY OF YOUR WORKOUTS
If you’ve been working out for a reasonably long time and the belly fat just won’t go away, it might be time to up the intensity.
Sticking to specific routines is totally understandable; however, they will always get you the same results. As such, straying a little off your comfort zone wouldn’t really hurt anyone.
A recent study revealed that people who engage in high-intensity workouts are more likely to lose more abdominal fat than those who engage in low-intensity exercise.
You do not have to drive yourself to the ground. Add a little more each time you work out and track how your body progresses.
From then on, you can decide on whether you want to increase your workload further or not.
WHY IS YOUR BELLY FAT HARD?
As mentioned earlier, the primary reason for a hard upper belly is accumulated visceral fat. Since visceral fat is accumulated in the tight spaces between your organs, it leaves no wiggle room.
This, however, doesn’t necessarily mean that the fat is actually hard. However, the tissues that are found within the abdomen area are hard. This, therefore, brings about the stiffness associated with hard upper belly fat.[related_posts_by_tax posts_per_page="4"]