How to Get Rid of Upper Stomach Fat

Having excess stomach fat increases your risk of getting certain kinds of cancer, diabetes, heart disease, stroke and high blood pressure, according to the Dr. Marilyn Glenville website. To reduce your upper stomach fat, there are targeted exercises you can do. However, targeted exercises alone are not going to get rid of your stomach fat. You will have to start eating right and doing a combination of exercises to get your desired results.

Ban or reduce stress from your life. Increased stress levels release the stress hormone cortisol, which is associated with stomach fat. Breathe deeply during stressful times, delegate responsibilities if needed and practice yoga or meditation.

Drink water throughout the day to promote digestive health, avoid bloating, transport nutrients, flush your system and keep you hydrated.

Provide your body with constant nutrition to prevent it from craving result-sabotaging foods. Eat five to six small meals per day by eating every three hours. Prepare small meals ahead of time using fiber-rich and whole-grain complex carbohydrates, unsaturated fats such as raw nuts and olive oil and lean proteins including fish and turkey.

Perform cardiovascular exercise three days a week for 30 minutes each day. Elevate your heart rate to activate your metabolism and burn fat all over the body, including in the stomach area. Cardiovascular exercise includes running, swimming and biking.

Work out with weights to tone your entire body and to prevent your food from turning into fat. Building muscle mass allows your body to keep burning fat even during rest periods. Work out with weights three days a week and incorporate a rest day after each workout so your muscles can repair themselves.

Do abdominal exercises so you have a tight and toned stomach to display after the fat layer is gone. Target the upper stomach with two to three sets of crunches. Lie on the floor on your back, with your knees bent and your hands behind your head for support. Use your upper abdominal muscles to lift just your shoulder blades off the floor. Exhale on the exertion and lower yourself slowly. Repeat the crunches 10 to 15 times per set as your fitness level allows.

Perform two to three sets of clam-shell crunches for an additional challenge and to target the upper abdominal muscles from opposing sides. Do a standard crunch, but instead of just raising your shoulder blades, also bring your knees toward your chest. Exhale on the exertion and lower both the shoulder blades and legs back to the starting position. Do 10 to 15 repetitions per set as your fitness level allows.

Give your body eight hours of rest at night to restore itself and provide you with new energy.