Too much upper abdominal fat can occur from years of unhealthy diet, lack of exercise and stress. Age and genetic factors also play a role in where your body accumulates belly fat. Upper abdominal fat tends to be the visceral fat – the type of fat that lies between your abdominal wall and your organs. This type of body fat burning requires a lifestyle change. BrazilianFruit has explanation for you.
Stoke your metabolism with exercise
Exercise daily to stoke your metabolism and get fat burning. At least five 30- to 60-minute moderate-intensity aerobic workouts and two-strength training workouts plan in your schedule every week. According to Harvard Health Publications, walking or jogging 12 miles per week keeps your weight stable and prevents further gains of visceral fat. But walking or jogging 20 miles per week results in visceral fat loss, along with loss of subcutaneous fat that lies between your skin and the abdominal wall.
Start your training program at a comfortable pace and increase the duration and frequency of workouts as soon as you can hurt and pain without unnecessary pain and stiffness. Even 10 minutes of exercise bouts have benefits.
Strength training exercises at work of all major muscle groups: abdomen, thighs, glutes, back, shoulders, chest and arms. Exercises such as lunges, squats, push ups and planks work different large muscle groups simultaneously.
Stretch at the end of each training session, doing both aerobic and strength training. Stretch help get rid of your muscles of lactic acid buildup and support the cool-down process to prevent pain and bundling of fluid in your limbs.
Eat your way thin
Eat often, but consume small meals and snacks. Jump-Start your metabolism in the morning by eating breakfast and keep your metabolism high by eating every two to three hours during the day. A meal quality balances lean protein with complex carbohydrates. For example, quark with blueberries and sunflower seeds makes the choice of a good meal.
Replace caloric, low-nutrient foods with more nutrient-dense foods that help fuel and energy your body. Instead of eating chips, cookies, fast-food meals, filling processed foods and full-fat dairy products, your diet with low-fat dairy, wholegrain cereals, lean proteins, fresh vegetables and fruit.
To drink water. Reach for a cup of water instead of an energy drink, fruit drink, soft drink, coffee or other sugary drink. Water helps flush toxins out of your body while keeping your body hydrated. “Many doctors recommend drinking eight glasses of water a day, but you can better measure your hydration by drinking enough water to keep your urine a light yellow to clear in color,” Dr. David Caruso.
Consume fewer calories per day than your body needs to function. Fat loss occurs when you force your body to burn fat stores available for energy by eating fewer calories. Keeping a food diary can help you determine how many calories you consume per day.