A very common problem for many is the accumulation of fat in the upper abdomen. As a result, fat accumulates in the upper abdomen and reduces waist size. Moreover, because of the belly swelling, no dress seems to fit. Body fat completely erodes this part.
The upper abdomen is affected by obesity problems faster than all parts of the body. And most of the late fall of this part is fat. So both men and women are not worried about this. Proper eating, changes in daily life and regular exercise can prevent us from accumulating fat in the upper abdomen. But let's find out why the upper abdominal fat increases and the way to get rid of it -
That increases the fat in the upper abdomen for five reasons
1. We all like to eat various junk foods such as grilled foods, fast foods, and sweets. Most of these foods are unhealthy because they increase the number of calories in our body. Regular junk food and processed foods slow down the activity of our metabolism and cause the fat in the upper abdomen.
2. We do not work hard due to busyness or sluggishness. When I get out, I use vehicles on foot. Without using the stairs, I got up in the elevator quickly. Regular walking and exercise are very important to us. It is free of abdominal fat, including our body.
3. Because of our difficult life, we often become distressed. And these worries increase our upper abdominal fat. Anxiety produces a kind of hormone released from the adrenal gland in our body, which drains sugar from our liver to produce fat in the upper abdomen.
4. Irregular sleep, waking at night, lowered sleep causes these factors in the upper abdomen.
5. As we get older, our body changes a lot. Then the lower layer of fat in the skin begins to decrease and the upper abdominal fat begins to form.
Here are five ways to get upper abdominal fat
1. You need to drink plenty of water to get rid of it. External energy drinks, soft drinks should be avoided. Getting enough water helps our bodies cut fat like magic.
In addition, in the morning on an empty stomach, mix 3 glasses of hot water with half a lemon and 1 teaspoon of honey. Once the ginger is thawed with a glass of water, half of it is mixed with lemon juice and honey. Regularly playing these mixes, the upper abdominal fat will often be cut off.
2. Eat healthy food. Oats should be served at breakfast. One bowl of oats with fat-free milk, mixing any fruit with breakfast should be done. Have to eat a lot of fruit. Oats increase our body energy.
3. Following the right diet will keep our upper abdominal fat as well as healthy and organized. Do not eat at least once a day for 5 to 5 times. This will reduce appetite frequently and reduce the amount of food consumed.
Eat less oil and less spicy foods. Instead of soybean and mustard oil in cooking, use olive oil. You will have to eat red rice and red flour. Eat poultry by eliminating fatty meat. Fats, fish, eggs, vegetables, and salads should be eaten. You should drink a glass of water for 5 to 20 minutes before eating. It will reduce hunger. You should drink water after an hour of eating. You should finish eating 2 hours before bedtime at night.
4. Sleep disturbances increase our upper abdominal fat. There are two types of hormones in our body - the ghrelin hormone and the leptin hormone. The ghrelin hormone causes hunger in our bodies. When we sleep less, we wake up at night when our bodies produce lots of ghrelin hormone. It also increases our appetite. The leptin hormone tells us when to stop eating. Leptin hormone decreases from our body if we do not get enough sleep. Therefore, 3 hours of sleep daily keeps our body fit and helps to not accumulate fat in the upper abdomen.
5. Exercise is an effective solution to reduce upper abdominal fat. If we are not able to go to the gym because of busyness, we can reduce upper abdominal fat by doing some simple exercises at home. It takes less time to do and does not require any additional materials. Exercise 3 days a day for 5 minutes a week. Besides, swimming, cycling helps reduce abdominal fat.
Exercise to reduce upper abdominal fat
The following are some exercise rules to reduce abdominal fat that you can do at home.
1. Standing at the back of your head with your feet at a comfortable distance, you have to lean once or to the side, and to the right side another time. Do this 3 times.
2. Keep the legs straight and lie down. Two hands will be under the buttocks. Keeping your hands down, the legs should be raised higher this time. Exhale while breathing up and down. Do this 1 to 25 times.
3. Fold your knees over the mat. Now put your hand under your head. Lift the whole body up to your waist. Bring it down again But when the body is taken down, the head does not stick to the mat, be careful. Do this 3 times.
4. Keep your hands under your head. Fold the legs and lift them upwards. Now lift the head up and try to touch the right foot with the left elbow. In the same way, the left elbow should be touched with the right elbow. Do this 3 times.
5. Lie down on the two elbows and lie down. The eyes will be on the front. Lift the whole body upwards with the mass on the toes and elbows. You need to be on the elbows and toes for 5 minutes each time. Do this 3 times.
If you exercise regularly, you will benefit from it within 6 months.
