It is a fact that it takes much effort and time to reduce upper belly fat. Moreover, it is common for men and women to struggle with lower abdominal fat, a small fatty deposit located in the abdomen for fertility purposes and ovary cushioning and protection; however, the upper abdomen can carry excess fat, too. Belly fat in the upper abs often comes from visceral fat, which actually lies beneath your abdominal wall and pushes out your abs. This type of fat is especially dangerous, but it responds to diet and exercise modifications that help improve your physique and health.

These are the basic things that every person must follow who wish to reduce their upper body fat.

Reduce calories

Start your fat loss journey by planning a calorie intake that creates a 500- to 1,000-calorie deficit. That will allow you to lose 1 to 2 pounds each week, so you can lose your upper belly fat at a slow and steady, sustainable pace. Your energy needs and therefore how much calories you will need to eat to get your calorie deficit, depends on your activity and body size.

Increase protein and fiber intake

Protein, which is found in nuts, lean poultry, fish, legumes, eggs and nonfat dairy, burns more calories through digestion than other nutrients, so eating protein-rich foods increases your metabolism during the day. It is also satisfying, so foods and snacks containing protein will keep you feeling full. Along with that, fiber offers similar satiety benefits as protein, and it helps control your blood sugar levels, preventing blood glucose crashes that contribute to hunger pangs. Study shows that a high-fiber diet is enough to induce significant weight loss. Get fiber from diet staples like vegetables, fruits, nuts and whole grains, as well as legumes, lentils and beans.

More physical activity

Any physical activity that gets your heart pumping burns calories and helps you lose weight, but do not feel obligated to stay in the fat burning heart rate zone on the treadmill or elliptical machine. While doing so may seem like the best way to lose weight, the fat-burning label for this heart rate zone indicates that a greater proportion of calories you burn comes from fat; you’re not actually burning more fat or calories overall.

Do workouts

The weight room can feel intimidating, especially for women, but including strength training in your workout is a great way to get a flat stomach. Building muscle increases your metabolism, because your body has to spend more calories maintaining muscle than fat, and it strengthens your bones so you can stay active and healthy as you age. Another study has reported that lifting weights twice weekly was enough to prevent fat gain and specifically belly fat gain also in postmenopausal women.

So, you have learned that there are some basic and also vital changes that needs to be made in your daily activities or routines. In addition to that, you also need to take much care about the food that you eat. Along with that, the amount of food intake along with the nutrition that are a must to make your body fit. The more amount of food also means increase in your workout routine!