Losing weight, upper belly fat and bloating may seem like a daunting combination. However, you can make lifestyle changes that address all three of these goals. You cannot target upper belly fat through diet and exercise, but you can steadily reduce your amount of total body fat, ultimately flattening your upper belly. Adopt a healthy diet and fitness plan that fits into your schedule and suits your preferences and you can lose 2 pounds of body fat per week. If you have health problems or injuries, consult your doctor before adopting a weight-loss plan.
Step 1
Consume 500 fewer calories than your normal, needed amount per day. If you make some key dietary changes, such as snacking on vegetables instead of junk food, eating fruit instead of dessert and switching to nonfat dairy products, you can trim the daily calories necessary to lose 1 pound per week.
Step 2
Select foods high in dietary fiber. Fill up with low-calorie, high-fiber foods such as grapefruit, apples, pears, kale, spinach, carrots, whole grains and beans. These foods provide essential vitamins and minerals without adding saturated fat, trans fat and sugar to your diet. Fiber-filled foods also regulate your digestion, reducing stomach bloat.
Step 3
Chew your food thoroughly. Do not read, use a computer or do other distracting activities while eating, because you may gulp down your food. The more you break down your food in your mouth, the more quickly it digests, so you experience less intestinal gas and bloating. Eating more slowly also gives your digestive system time to register that it is full, so you stop eating sooner.
Step 4
Drink plain water instead of soda or sugary drinks. Carbonation contributes to stomach bloating, while sugar adds empty calories. Water aids in digestion, softening the food particles so they pass through your digestive tract smoothly.
Step 5
Exercise for 60 minutes daily. Doing vigorous workouts that raise your heart rate can double your caloric deficit and weight loss. Workouts such as jogging, climbing stairs, swimming laps, kickboxing and tennis burn over 500 calories per hour.
Step 6
Combine muscle-building with your cardio workout. Doing power yoga stretches, pushups, pullups, crunches, squats, burpees or plyometrics keeps your heart rate elevated while adding dense muscle tissue which raises your resting metabolism.
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