If you have excess fat in your upper abdominal area, this article will show you how to lose upper belly fat effortlessly.
Losing belly fat isn’t as straightforward as some experts would have you believe. Some areas like the upper belly are notoriously hard when it comes to weight loss.
Even worse, spot reduction is not possible – you can’t target where to melt fat.
So what you need to do is follow the strategies below to lower your body fat percentage, and as a result, reduce your upper belly fat.
How to Lose Upper Belly Fat Effortlessly
1. Eat A Lot of Soluble Fiber
Peas, oats, beans, apples, citrus fruits or carrots should be part of your diet because of their high fiber content.
Soluble fiber can help you lose weight in many ways. For one thing, it keeps you full for longer, which prevents overeating.
Second, fiber has been shown to reduce belly fat.
The Insulin Resistance Atherosclerosis Study (IRAS) found that for every 10g increase in soluble fiber intake, belly fat decreased by 3.7% over a five-year period.
2. Maintain Good Posture
Have you ever noticed that slouching makes your upper belly look bigger than it is?
Therefore, it is important to correct your posture in order to reduce the appearance of upper belly fat.
Additionally, standing or sitting straight helps reduce the area in which a paunch could develop.
3. Avoid Trans Fats and Processed Carbs
Eliminate trans fats and processed carbs from your diet.
Trans fats are created by pumping hydrogen through unsaturated fats.
They include fats like margarine and vegetable cooking fat. They are found in foods such as buttery popcorn, baked foods, deep-fried potato chips, and so on.
Such fats are also labeled as hydrogenated fats.
Processed carbs are usually high in calories but have no nutritional value.
Stay away from foods such as candies, white bread, crisps, fizzy drinks, deep fried foods, and cookies.
Most of your calories should come from lean protein, legumes, veggies, and fruits. And make sure you maintain a caloric deficit.
4. Exercise Regularly
Exercise is important for weight loss because it builds muscle and helps you burn calories.
However, doing ab exercises won’t get rid of your upper belly fat.
You need to focus on strength training and full body exercises.
Full body exercises build muscles fast and burn lots of calories.
5. Avoid These Deadly Beverages
If you want to lose upper belly fat, you need to avoid some drinks.
One of the biggest causes of pot bellies is the beer.
According to research, there is a direct correlation between increased consumption of alcohol and the accumulation of fat around the belly.
It is also important to avoid sweetened beverages.
They are high in fructose and can lead to increased fat in the liver.
Avoid soda, punch, energy drinks, and sweetened beers.
I may also note that fruit juice isn’t as healthy as most people think. While fruits are a good source of fiber, minerals, and vitamins, fruit juice lacks fiber and has as much sugar as soda.
For instance, one cup of unsweetened apple juice contains 24g of sugar.
Replace fruit juices with water, green tea, coffee, and other clean drinks.
6. Again, Drink Lots of Water
Drinking water is very important to your weight loss journey.
Not only does it keep you feeling fresh and rejuvenated, drinking 2 liters of water a day helps to reduce your total daily caloric intake.
Drink water before your meals to prevent bloating and overeating.
After meals, it is best to wait 10-15 minutes before drinking water.
7. Eat Probiotic-Rich Foods
Probiotic foods are rich in ‘good’ bacteria, which help improve your digestive health.
Studies have shown that different types of bacteria play a role in weight control.
Probiotics also provide Vitamin K and certain B-Vitamins.
Some have been shown to control appetite and prevent overeating.
Kimchi, kombucha tea, yogurt, pickles, sauerkraut, miso, kefir, and tempeh are some of the probiotic-rich foods you should add to your diet. You may also want to take supplements.
8. Go for walks
In addition to full body exercises, you need to walk more steps every day.
Walk for 20-30 minutes each day. Even something as simple as cleaning your house can increase your steps.
This video has tips on how to get the most out of your walks.
9. Regulate Your Stress
Stress can cause your body to release the stress hormone known as cortisol.
Cortisol has been shown to lead to increased appetite and accumulation of belly fat.
A study conducted by Yale University’s Department of Psychology also showed that women who already have large waists produce more cortisol when stressed.
To reduce stress, ensure you have activities that help you whenever you start to feel anxious.
Taking walks, hydrating, reading books, meditating, and getting a good night’s sleep can go a long way in keeping your stress levels low.
10. Avoid chewing gum
When you chew gum, you swallow a lot of air.
This, in turn, causes bloating and when combined with overeating, can make your upper belly look bigger than it is.
If you want to stay minty fresh, suck on sugar-free mints instead.
Alternatively, you can drink plain greek yogurt which has probiotic properties and has also been shown to freshen breath.
Many other strategies can help you lose upper belly fat. For instance, serving food on smaller plates can prevent overeating. And practicing mindful eating can prevent binge eating.
However, I don’t want you to apply these strategies all at once. Just pick three and stick to them for at least 3 months and then implement other strategies.
Even better, follow a systemized weight loss plan, which will show you how to lose upper belly fat without spending a fortune on health foods or working out every day.
In fact, in this plan, you will discover the 5 veggies that destroy upper belly fat. So get it now.
Do you know other tips on how to lose upper belly fat?[related_posts_by_tax posts_per_page="4"]