Fat above your belly button (upper belly fat) often comes from excess calories, sugary/processed foods, lack of exercise, high stress (cortisol), poor sleep, aging (muscle loss), genetics, and sometimes diastasis recti (muscle separation), with both surface fat (subcutaneous) and deeper visceral fat contributing, both linked to health risks, but a balanced diet (fiber-rich) and consistent activity help reduce it.
Causes might include: Gas from functional indigestion, food intolerances or irritable bowel syndrome (IBS). Constipation causing a build-up of feces and back-up of digestive contents. Urinary retention causing a build-up of urine.
You can't “burn” upper belly fat by doing sit-ups alone. Instead, aim to reduce overall body fat through: Cardiovascular exercise, like HIIT, cycling, dancing, or walking. Strength training to increase muscle mass and metabolic rate.
The most common stubborn fat areas include the belly, thighs, hips, lower back, upper arms, and neck. These regions tend to store fat more easily and resist weight loss, making them challenging for many people. Fat in these areas is often influenced by factors like hormones, genetics, and lifestyle choices.
You can lose weight by exercising regularly and eating a healthy, balanced diet. Your diet should include plenty of fruit and vegetables, (at least 5 portions a day), whole foods (such as wholemeal bread, wholegrain cereals and brown rice), lean meats, fish and chicken.
Visceral Fat. Visceral fat is something that everyone has. It's a layer of soft, cushioning protection around several of your internal organs. It also has a role in how your body stores and uses energy. But you can have too much of this good thing.
While a healthy diet and exercise routine can support overall body transformation, weight loss alone is not always enough to eliminate a pronounced FUPA, especially if excess skin is involved.
In an epigastric hernia, fat pushes out through a weakness in the wall of your abdomen between your belly button and sternum and forms a lump. The most common symptom is pain caused by the fat being pinched by your abdominal wall.
Reducing belly fat
You need to limit your calories and eat a healthy meal plan that includes vegetables, fruits, whole grains, beans, nuts, lean meats, poultry, and fish. It's also important to get regular exercise.
Loss of muscle mass decreases how quickly the body uses calories. That can make it more challenging to maintain a healthy weight. Many women notice an increase in belly fat as they get older even if they don't gain weight.
Simplifying The 7 Days Diet Plan For Weight Loss:
For example, the loss of water might make you feel a little lighter, but you're not getting rid of belly fat. It's just a loss of water. Try to choose an eating pattern that you can maintain over time. Even if you lose a few pounds on a 3-day cleanse or fast, these types of diets aren't sustainable over a long period.
Although it's more common to skip breakfast or dinner, some people prefer to fast during the mid-day and skip lunch. There are not a lot of scientific studies on skipping lunch, but one research study revealed that skipping lunch and breakfast lowered total diet quality more than skipping dinner did [3].
How To Reduce Cortisol
Contrary to the many diagrams on the internet, stress belly has no specific look or shape. It is simply an accumulation of fat in the abdomen caused by stress. Exactly where and how the fat deposits accumulate depends on your unique body and does not follow a certain pattern simply because the fat is caused by stress.
Supplements that may help reduce cortisol — and cortisol-related belly fat — include magnesium, vitamin B5, vitamin C, ashwagandha, rhodiola, and L-theanine.
No, Ozempic isn't FDA approved to treat PCOS. But it can be prescribed off-label for PCOS treatment.
What are possible complications of PCOS? Women with PCOS are more likely to develop certain serious health problems. These include type 2 diabetes, high blood pressure, problems with the heart and blood vessels, and uterine cancer. Women with PCOS often have problems with their ability to get pregnant (fertility).