Exercises to Get Rid of Upper Belly Fat

While a healthy, low calorie diet and frequent exercise routine can help to control your overall weight and help to reduce upper belly fat, sometimes the final few inches of extra belly fat are more difficult to eliminate. It takes a consistent, and targeted, approach to lose the last couple of inches around your upper stomach. If you are looking for a natural solution that has a long track record of being effective, there are a few things you can do to help yourself.

One trick to help you get rid of that extra belly is to perform the same weight lifting exercises each time you repeat them. For example, if you do a set of sit-ups and a set of pushups, you should do the exercises twice and then do them 20 times. This is because it will take longer for your muscles to recover and it will be less likely that you will fall into a plateau where you do not see much change. If you repeat the exercises enough, your muscles will become conditioned to the type of work they are expected to do and they will begin to respond accordingly.

One way to ensure that your body begins to burn the excess calories you have is to consume fewer calories each day. If you consistently consume more calories than you burn through exercise, you will continue to gain weight and fat in the belly area. The best way to keep your calorie intake down is to eat smaller, high-calorie meals throughout the day. Eat several small meals instead of the traditional large 3 meals a day. You should alternate those smaller meals with snacks throughout the day so that you do not consume an excessive amount of food at one sitting.

To maximize weight loss, you should make sure that you get at least eight hours of sleep each night. Research shows that sleep deprivation will dramatically reduce your metabolic rate. Losing weight can be done by simply cutting back on your daily caloric consumption. In fact, if you consume too few calories during the day, your body will begin to store those calories as fat as a result of a low metabolism rate. Eight hours of sleep each night will enable your body to use up stored fat instead.

In addition to boosting your metabolism through sleep, you should also consider making dietary changes to help you get rid of upper belly fat. Reduce your daily sugar intake by drinking at least 8 glasses of water per day, including water from fruit, fresh juices, and cold soft drinks. Eat plenty of lean proteins and whole grains to help increase your metabolic rate. In general, eating more protein and healthy carbohydrates will increase your energy levels, which in turn will increase your metabolic rate.

Another great way to reduce upper belly fat is to perform a series of exercises that focus on the abdomen. The most effective of these is known as the Vajir Sarvangasana. This particular yoga pose is typically performed with a wall, but it can also be performed without a structure. Begin this exercise by lying on your back with your hands resting comfortably behind your head. Then bring one hand to the front of your head and rest your other hand on the inner side of your lower stomach.

Begin this exercise by bringing your knees to the flattest part of your body. Next, using light, steady pressure, inhale deeply and exhale deeply, shifting your weight to your chest and contracting your abdominal muscles. Keep your legs straight, using your thighs as support as you exhale. You should now be able to see a small amount of your upper belly fat.

In addition to boosting your metabolism through exercise and eating right, you may want to consider incorporating a bit of weight gain into your workout routine. If you combine weight gain with proper sleep deprivation, you will find that you will burn off a great deal more calories throughout the day. It is important to remember, however, to not become too obsessed with this idea. Do not work yourself so hard that you forget your family or friends. You can lose weight gain at a healthy rate, if you find a balance between work and your personal life.