Last updated on September 6th, 2018
People think that the best way to get rid of upper stomach fat is doing a lot of abs exercises like crunches or sit-ups. But, that will hardly bring you any results.
You have belly fat because your body fat level is high. So, you should focus on lowering it.
Why can’t you do that with abdominal exercises?
The reason is simple. Most of those moves for the midsection work only just small muscles, and with that, they do not burn many calories. The best fat burning exercises are those that are compound meaning several muscles work together at once. This way your muscles need more oxygen, so they boost your heart rate, plus they need more “fuel” leading to effective calorie burning.
Squats, jumping jacks, burpees are a good example.
A useful workout technique is the high interval training (HIIT) that helps to burn as many calories as possible in short time. Broadly, it is a type of fitness activity when you do an exercise for a given time, then you have a little rest, and you make some rounds depending on your fitness level. You can find a few HIIT workouts for abs here that you can do at home.
Eat the right things. That is the key!
Besides picking the right type of exercises, you should focus on your nutrition as well. And, your diet is more important than your workout.
For weight loss, you need to burn more calories than your body requires daily. If you do not control your daily calorie intake, you can work out day in day out to lean your body.
Typically, the problem is that we consume foods and drinks which are incredibly high in calories. Sodas, fast foods that are packed with sugar, unhealthy fats, etc. So, even if you have a little daily, you can quickly get your daily dose. And your body stores those extra calories in the way of fat on your abdomen and waist. Not to mention how unhealthy they are.
So, if you want to get rid of upper ab fat, the first step is to follow a healthy diet.
What types of foods and drinks should you get instead of junk?
No soda, or other sugary beverages from the store. Drink water.
Have meals which are high in protein, healthy fats and carbs, and fiber.
Protein-rich foods are lean meat like beef, chicken, and seafood which are also rich in healthy fats. But, plants like oat are also rich in protein.
You can get healthy fatty acids (Omega-3) from nuts, olive oil, and fish.
Good sources of healthy carbs are whole grain foods like oat.
And finally, have fruits and vegetables which are not only low in calories but also rich in fiber. Thanks to the dietary fiber you get satisfied faster, and you cannot eat so much.
On top of that, if you drink water and eat the right things, your metabolism will be faster which leads to natural fat burning effects in your body.
What else can you do?
Do strength training that will develop your muscle mass. The more muscle you have, the faster your metabolism will be since your muscles burn calories even if you do not work out.
Sleep enough. Yes, lack of sleep can lead to more visceral fat as well. If we are tired, we are usually more stressful, and that brings cortisol increase in the body leading to fat storage.
Also, when we are tired, we want to compensate ourselves somehow. And, in most of the cases, we reward ourselves with something sweet or fatty like a big ice-cream or chocolate. And we quickly take in a lot of calories spoiling our healthy diet.
To sum up, if you want to lose upper stomach fat the most important step is changing your diet, then having a good fat burning workout routine, and the least important is the abdominal training. It is more about a lifestyle changing, but you can find effective upper abs workouts here.
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