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Home arrow Nutrition arrow Weight Management arrow How to Get Rid of Upper Belly Fat Using 6 Proven Tips

How to Get Rid of Upper Belly Fat Using 6 Proven Tips

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
8 min read 1861 Views 0 Comments
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Stomach fat is probably the hardest fat source to lose, but there are ways you can reduce that upper belly pouch. You might be wondering how to achieve such challenging weight loss results. We detail everything to do with getting rid of stubborn belly fat.

Get Rid of Upper Belly

Burning upper belly fat can be super challenging. 

People often find rapid weight loss methods to reduce fat quickly, but these methods aren’t safe. Cutting out nutritious foods and exhausting your whole body can have bad health effects. It’s always better to lose weight gradually when targeting abdominal fat. 

You can make healthy lifestyle changes and perform core-based workouts to see physical results. To reduce belly fat, you need to give your body plenty of time. Healthy weight loss doesn’t happen overnight, and it requires lots of dedication, consistency, and motivation. 

But how can you get started? What are the best ways to banish excess upper belly fat? It all comes down to changing your bad habits into healthy ones. 

In this article, you’ll learn how to lose upper belly fat in a healthy way.

How to Lose Upper Belly Fat

Stomach fat is probably the most stubborn fat to disappear from your body. It takes up space between your organs and leads to potential health problems. However, you can battle this fat source with the right lifestyle changes. All it takes is some motivation and energy.

Here are six ways you can reduce upper belly fat:

#1 Try to reduce stress

Stress can disrupt the natural functions in your body that help maintain metabolism and hormone control. The primary stress hormone, cortisol, can dramatically slow down your digestive system. This may lead to weight gain, as your body is trying to retain fat storage. 

You could also make poor dietary choices when under too much pressure, either from work, people, or your fat loss journey. Some people tend to binge eat, and others skip meals completely on their diet. Both choices lead to bad health effects on your body.

Make sure to get enough sleep when reducing stress levels. Adults need 7–9 hours of sleep each night. Good quality rest is essential to progress your weight loss. Listen to some music before bed or perform 10 minutes of meditation to help relax your body for the night.

#2 Stay hydrated

Drinking water is one of the most important things to do on your fitness journey. Drinking 16fl oz of water before meals reduces energy intake and encourages further weight loss. You should aim to drink between 9–12 cups of water a day to lose body fat.

If you get the regular physical activity that makes you sweat, it might be best to drink a gallon of water to hydrate your body again. Water is great for flushing bad bacteria out of the body that might upset your stomach. It also fuels organs that aid your digestive process. 

#3 Consume food with vitamin B

Vitamin B helps reduce fatigue and boost your mood when losing upper belly fat. Eating foods with high levels of vitamin B can strengthen your metabolism during a healthy diet. Salmon, leafy greens, eggs, milk, beef, oranges, and lemons are rich in vitamin B. 

You can also take vitamin B supplements that give you the same energy boost. Supplements are easy to consume daily, as you don’t have to worry about eating certain foods with vitamin B. Just make sure to talk to a nutritionist about what supplements are best for your health.

#4 Eat healthier

Consuming healthy foods is basically a given for losing excess fat. You need to eat nutritious meals that fuel your body with the right minerals and vitamins. Too much sugar can lead to more belly fat. Junk food, like cakes, chocolate, and sweets, can also lead to heart problems. 

You can go on a low-calorie diet to encourage fat loss in your upper belly region. Healthy eating habits will always lead to healthy physical changes. Processed foods with more calories may prevent your upper abs from showing. Consider tracking your calorie intake throughout the day.

#5 Be physically active 

Vigorous physical activity can help reduce upper belly fat. You should aim to get more than 3 hours of exercise a week to see healthy weight loss results. Cardio-based workouts, like running, sprinting, walking, jogging, and swimming, can help burn calories. 

#6 Quit smoking

Smoking is bad for your health in general, but it can also contribute to body fat. Nicotine causes your body to release stress hormones like cortisol. This may disrupt your digestive and immune systems. Many people tend to eat more when they feel anxious or restless. 

Cortisol also triggers gluconeogenesis – a process in which your body forms glucose and decreases blood sugar levels. You will eventually crave sugary foods and drinks to tame the blood sugar spike in your system. Sugar almost always leads to weight gain in your upper belly.

Is It Possible to Lose Upper Belly Fat in a Week?

No, losing belly fat requires plenty of time and dedication. 

Rapid weight loss may cause serious side effects that will slow down your fitness journey. One week can result in a 1–2 pound drop-off, but the physical changes might not be visible straight away. You can reduce belly fat in at least 4 weeks, depending on your physical activity. 

However, you might notice a small change in your upper belly. This will most likely be lost water weight from starting a new healthy lifestyle. Just remember that this won’t be body fat, and the excess water can come back quickly. Exercise and diets will help you lose belly fat. 

Why Is My Upper Stomach Bigger Than My Lower Belly?

A bigger upper stomach could be the result of water weight. Your body often stores water weight in your face, arms, and belly. 

This could be due to increased salt intake, dehydration, and creatine consumption. If you want to lose this water weight, drink more water and limit foods that have a high salt content. 

Some people also naturally have a bigger rib cage that creates a bulging upper stomach. This may give the appearance of more fat. You can’t do much about your genetic body structure, but you can work to get rid of the upper belly sag. Lots of exercise should burn fat quickly! 

What Is the Healthiest Way to Lose Upper Belly Fat?

Exercise and healthy eating are the best ways to lose fat.

You don’t want to skip meals or exercise for hours each day. This will only cause health problems that slow down your progress. Cardiovascular disease is one of those problems that derive from unhealthy habits. Avoid rapid weight loss techniques during your journey.

Try to go for a 30-minute run, either outside or on a treadmill in the gym. Running is known to be a great cardio-based workout that gets your heart pumping. You could go for a run in the morning to wake your body up. Even 10 minutes of running is better than nothing at all. 

Stick to eating healthy foods that contain fewer calories. Fruit and vegetables are a must for your new diet. They provide lots of nutrients and minerals that fuel your body with good energy. Grapefruit, blueberries, spinach, apples, melons, and broccoli are great for losing weight.

Best Exercises to Strengthen Your Belly

Strengthening your core may help reduce bloating in your stomach. A flatter belly could lead to more defined abdominal muscles. All you need to do is grab a yoga mat and get into position.

Here are five exercises you can do for your abs:

#1 Planks

A plank is all about holding your body up for a certain amount of time. Lay on the floor with your elbows under your shoulders. Slowly lift yourself up, making sure to keep your back and legs straight. You should hold this position for at least 60 seconds to engage your abs. 

#2 Hula hoop

Grab a hula hoop and put it around your waist in a comfortable position. There might be hoops with weights on them, so choose what feels best. Simply move your hips in a circular motion, keeping your legs straight. The hoop should stay on your waist for as long as possible

#3 Russian twists

The Russian twist is a great workout for burning those abdominal muscles. Start by sitting on your yoga mat with your knees bent and feet flat on the floor. Lean back so your upper body is at a slight angle. You should feel the pressure on your abs already. 

Then, move your arms from side to side, making sure to touch the mat with your hands. Maybe aim for 20 reps if you’re a beginner. If your stomach is burning, that’s a good thing.

#4 Bicycle crunches

Bicycle crunches can target different muscles in your upper and lower stomach. 

Lie comfortably on your back and place your hands behind your head. Bring your knees up, shins parallel to the floor, and raise your shoulder blades. Straighten your right leg at a 45-degree angle and turn your body to the left, touching your right elbow to your left knee. 

Repeat this movement for the other side and continue until failure. 

#5 Yoga

Yoga requires abdominal strength and stability when twisting into positions. Standing yoga often focuses on your spine and torso. Remember that yoga is supposed to improve your strength, balance, and flexibility. It won’t help you lose weight from your stomach or waist.

What Is Visceral Fat?

Visceral fat wraps around your abdominal organs and causes future health problems by narrowing your blood vessels. Body fat distribution relies heavily on what you eat and how active you are during the day. 

Reducing upper belly fat and eating few calories could minimize the risk of developing type 2 diabetes, high cholesterol levels, heart disease, and strokes. 

A Word From RD

To lose weight on your stomach, you need to exercise regularly and eat healthy foods that benefit your fat loss progress. Making healthy lifestyle changes will not only reduce your body weight but will also improve your mental health. All it takes is that one spark of motivation.

You can start by doing cardio-based workouts that get your heart racing. Sweating is a good sign that your body is burning calories. Eventually, you’ll get rid of stubborn fat around your stomach. Remember – hydration is key when it comes to losing fat.

Abdominal exercises are a great way of building up core strength, so incorporate those into your fitness routine. You don’t need to repeatedly work your ab muscles, but it helps to budge hidden fat that lurks between your organs. It’s better to build up your mental and physical strength.

Talk to a doctor if you’re unsure about certain fat loss routines. A medical professional can advise you on what diets and exercises will benefit your health. Everyone is different and may have unique fitness goals. Clarification from a professional is much safer than winging it.


Losing stubborn fat on your stomach is never going to be easy, but with the right exercise and diet, you can achieve your goals. Consistency is the most important thing when trying to budge upper belly fat. Keep a daily schedule to set yourself fitness tasks throughout the day. 

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
8 min read 1861 Views 0 Comments

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