When you want to reduce the ugly fat that has accumulated on your upper body over the years, you actually need to reduce fat through your body as a whole. This is because spot reduction is nothing more than a myth that ab gadget companies want you to believe. The real way to melt away your upper belly fat is through strict dietary changes, coupled with a smart exercise plan.
Step 1
Reduce your intake of food. You need to reduce your caloric intake by 500 to 1,000 calories per day to lose about one to two pounds per week, according to the Centers for Disease Control. Decrease your intake by this amount and you will lose weight throughout your entire body, including your upper belly.
Step 2
Replace all the junk food in your diet with healthier options. Give up the nachos smothered with cheese, batter-dipped chicken, chocolate glazed doughnuts and all-you-can-eat ribs. Eat nothing but fruits, vegetables, lean meats, whole grains, beans, low-fat diary products, tofu and beans.
Step 3
Increase your meal frequency and keep your portion sizes smaller. Eat a meal as soon as you wake up and do not go more than three hours without eating for the rest of the day. This will keep your metabolism elevated, hunger under control and energy levels high. Create meals that are balanced with protein and complex carbs. Cottage cheese with blueberries and seeds mixed in is a meal example.
Step 4
Choose water instead of high-calorie beverages. Whenever you drink calories, you take a step backward in fighting your ugly belly fat. Give up soda, slushies, sweetened teas, lattes, lemonade, fruit punch, beer, wine and mixed drinks. According to the Institute of Medicine, women should get approximately 2.7 liters of water a day and men should get approximately 3.7 liters.
Step 5
Perform cardiovascular exercise of your choosing to melt away your belly fat. Run, ride a bike, glide on an elliptical machine or walk at a fast pace for at least 45 minutes, three days a week.
Step 6
Lift weights to build muscle and increase your resting metabolic rate. By lifting weights and gaining muscle you will burn more calories every day, according to the University of Michigan Health System. This means you will burn the fat in your belly while you are not moving. Perform exercises like chest presses, shoulder presses, back rows, triceps extensions, biceps curls and squats. Aim for 10 to 12 reps, do three to four sets and work out on three alternating days of your cardio.
Step 7
Perform ab exercises to tone and tighten your upper belly and the rest of your stomach as well. Hanging knee raises, leg pull-ins, Russian twists, stability ball crunches and v-ups are examples. Do 12 to 15 reps, three to four sets and work your abs after your cardio sessions.
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