Fat can deposit itself anywhere on the body. However, there are certain areas that fill up with flab in a more pronounced way, when we start to accumulate excess reserves. One of these areas, is the midsection, including the upper part of the belly. How does one get rid of these rolls around the body or the gut that’s starting from the top of the midsection? What’s the best way to tackle this problem?
What’s the Best Way to Lose Upper Belly Fat?
When we are asking the question of the ‘best way’ to lose the stomach flab, what are we meaning? The fastest way, the most efficient way, or what will last for the long-term?
For instance, I know that I could cut my calories to level good for fat loss at my size, and also cut my carbohydrate intake to 0. I would drop fat really fast, but it wouldn’t be the best for keeping it off long-term, nor is it particularly fun (may not even be that healthy).
So, for this post, I am going to focus on creating an easy to follow plan to lose fat consistently…which won’t boomerang in a few months to cause it to all pile back on.
We need to understand that, the upper belly fat, doesn’t exist in isolation from the rest of the fat storage. Meaning, we cannot spot reduce that area, and our body fat as a whole will gradually come down.
No, we cannot just do endless abdominal exercises and lose fat there, that’s not how it works.
Where to Start
Even before exercise, the most important factor for losing fat is our diet. The calories we consume versus the calories that we expend.
We can make tweaks to what we eat, to change our body composition, but until we have the right level of calories…we won’t lose fat.
Luckily, it is super easy to find out what our daily requirements are. We can download apps on whatever devices we own, that will calculate for us our caloric estimates, and how to then hit our fat loss goals.
I use an app called MyNetDiary Pro, on my phone, in order to track my own habits. However, there are a ton of others, which work just as well.
You type in the information that the app asks for. It in turn will give you, your maintenance calories, aka the amount of calories you need to consume each day to stay the same as you currently are.
Once we have that number, we can use the app to set a weight loss goal. Aim for 1-3 lbs per week. The app will do the work for us, in terms of calculating the estimates, to hit those goals.
What we need to do, is enter the foods that we eat each day, to ensure that we stay on course. No worries, it takes a few minutes total every day.
Yes, this is ‘counting calories’. But, the app does a majority of the work. Plus, counting calories works. Once you’ve gained more experience with fat loss, you might decide to let it go, but it’s great as a beginner’s tool.
Nutrition versus Calories In
If tracking calories is the fundamentals of fat loss, does this mean we can eat whatever we want, so long as it is within or caloric allotment?
Technically, yes. I mean, this is just basic fat loss, we’re not prepping for some athletic endeavor.
However, the reason we would stick with healthier foods, is both to get nutrients and we can eat a higher volume of lower calorie foods…which can help us feel less hungry during the leaning process.
A quarter cup of almonds and two oranges, will have about the same calories, as a slice of pizza (obviously it varies based on topping and slice size).
The difference comes in, the nutritional density of each. The almonds and oranges, will actually help fuel the biological processes of the body better, and keep us healthy.
In fat loss terms, you could eat either, and still lose weight. BUT, it’s a much better idea to restrict your junk food intake, for better overall health.
Exercise to Burn Upper Belly Fat
Again, we cannot do specific exercises to make ourselves lose fat in a specific area of the body.
What we can do, is to utilize a consistent diet and exercise regimen, to make the process go quickly and easily.
Weight lifting can be a great way to shape the body and burn some extra calories, but not everyone wants to do it, in order to solely lose fat. But, if you’re trying to do anything else in addition to losing the gut, it will be necessary.
For our purposes in this post, we will focus on cardiovascular exercise for fat loss. As it can be a highly effective way, to shred fat fast, when your diet is dialed in.
The type of exercise that to do, is your choice. Walking, running, stair master, elliptical…doesn’t matter. What matters is the measurables, mainly, calories burned.
A lot of folks, overestimate the amount of calories they burn during a workout, and end up eating more food. They think they’ve freed up more calories, than they actually have, and their fat loss goes nowhere.
I’ve found as a general guideline, that, doing cardio exercise for 30-60 minutes 3 times per week is a good starting place. Over the ensuing weeks, I will increase the workouts to five per week.
For my own fat loss needs, I’ve employed a specific program, so that I don’t even need to think about it. Just follow the prescribed workout for the day and adjust it, if I need to.
I use a program called Visual Impact Cardio, written by fitness trainer, Rusty Moore. It’s a cardio exercise program, designed to burn fat fast…and it works.
Visual Impact is an ebook, that you can download, and get started with right away. It features 3 levels of workouts (beginner to advanced), that progressively build in difficulty to torch body fat.
Rusty Moore breaks down the exact protocols and why they are so effective. Make no mistake, these workouts are really tough and can be exhausting, but they completely work.
Now, you don’t need to do this program to lose fat, but it is an amazing tool that I use because it has gotten the job done…time and time again. Plus, if you’re someone who just want a plan laid out exactly for you, Visual Impact Cardio will have you ready to start immediately.
The current price is $37, it is emailed to you, and there’s a 60 Day Money Back Guarantee. So, you can go ahead and try it out, and see the effectiveness for yourself. Click the image below, for a full explanation from trainer Rusty Moore, about his program: