Everyone desires a toned physique, but not everyone is Kendall Jenner. There’s always some stubborn fat that just won’t budge, especially in the upper abdomen. Whether for health or beauty, we need to eliminate this stubborn excess fat. Today, let’s explore how to scientifically and effectively shed unwanted upper abdominal fat.
1. What is Upper Belly Fat
Upper belly fat is the fat located just below the chest and above the belly button. It’s often referred to as the “last fat to go.” This type of fat is stubborn and hard to lose. This fat resides in our core area and is notoriously difficult to shed.
The visibility of upper belly fat is closely tied to body fat percentage. For men, when body fat exceeds 20%, upper abdominal fat begins to appear. Women tend to notice upper abdominal fat at a higher body fat percentage—usually 30% or more. It becomes more visible as body fat increases.
The U.S. Centers for Disease Control and Prevention says about 32% of American men have over 20% body fat. For women, around 40% have over 30% body fat. This means about one-third of men may have visible abdominal fat. Many women also struggle with upper and overall abdominal fat.
Upper abdominal fat consists of subcutaneous fat and visceral fat. Excess fat affects your appearance and increases the risk of heart disease and diabetes. It’s not just about how you look, but your health too. Visceral fat, in particular, is stored deep inside the organs. This makes it tough to get rid of with diet and exercise alone.
2. How to Eliminate Upper Abdominal Fat
Create a Calorie Deficit
Every breath we take and every movement we make burns calories. Even without exercise, if we eat fewer calories than our body uses each day, we create a calorie deficit. This helps burn stored fat. This is the principle behind “starving yourself thin.”
So how do we determine our daily calorie needs? First, calculate your Basal Metabolic Rate (BMR). Using the Harris-Benedict formula:
- Men:BMR=88.362+(13.397×weightinkg)+(4.799×heightincm)−(5.677×ageinyears)BMR
- Women:BMR=447.593+(9.247×weightinkg)+(3.098×heightincm)−(4.330×ageinyears)BMR
Next, estimate your activity level:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise, 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise, 3-5 day
- s/week): BMR × 1.55
- Very active (high-intensity exercise, 6-7 days/week): BMR × 1.725
- Extremely active (very high-intensity exercise or manual labor): BMR × 1.9
For a 30-year-old woman weighing 65kg and standing 165cm tall, with moderate activity, we can calculate her BMR using the Harris-Benedict formula.
BMR=447.593+(9.247×65)+(3.098×165)−(4.330×30)=1477.9kcal
Then, based on her activity level (moderate activity factor 1.55), calculate her TDEE:
TDEE=1477.9×1.55=2281.7kcal
This means she needs about 2282 kcal each day to maintain her weight. To lose weight, we just need to make sure her food intake is below that amount.
Aerobic Exercise
Running, swimming, cycling, jumping rope, and brisk walking burn fat throughout your body. Try to do at least 150 minutes of moderate exercise each week, or 75 minutes of intense exercise.
HIIT burns significant calories in a short time and boosts metabolism. It’s especially good for burning abdominal fat. This is done by alternating short bursts of high-intensity exercise with rest periods.
Stay Hydrated
Water helps flush out waste and reduce water retention. This can make your abdomen look slimmer. Drink at least 8 glasses (about 2 liters) daily to support normal bodily functions.
3. How Long Until You See Results for Upper Abdominal Fat Loss
Initial Phase (Weeks 1-4)
In the first 1-4 weeks of exercise, you may feel your stamina and endurance improve. Your workout performance will also get better. Although you might not see a big reduction in abdominal fat yet, your midsection may start to feel firmer.
Intermediate Phase (4-8 Weeks)
By weeks 4-8, you’ll start seeing some reduction in upper abdominal fat. This is part of overall fat loss. As you lose fat from your whole body, your abdominal area will improve too.
Long-Term Phase (8-12 weeks and beyond)
After 8-12 weeks of regular exercise and a healthy diet, you’ll see a bigger drop in abdominal fat. Your upper belly fat will shrink, muscles will show, and your abdomen will feel firmer. At this stage, the results of your training efforts start to become apparent.
Upper belly fat, located between the lower chest and above the navel, is often the hardest to lose. Upper belly fat is made up of both subcutaneous and visceral fat. This can increase the risk of heart disease and diabetes. To reduce it, create a caloric deficit by burning more calories than you consume. You can do this by eating fewer calories, doing more aerobic exercise, adding HIIT to your routine, and drinking plenty of water. In the first 1-4 weeks, you’ll notice improvements in stamina and endurance. In 4-8 weeks, you’ll see noticeable fat reduction. Consistent exercise and a healthy diet are crucial to achieving your goals.