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Why is My Belly Fat High Up?

Upper belly fat is a very common problem most men and women face, and it is a pain to get rid of.

It just sticks around no matter how many planks you do or new abs workouts you try.

Although it is difficult to get rid of upper belly fat, it is not impossible.

So, to help you do just that, let’s discuss take you through a full rundown of what upper belly fat is, what causes it, and how you can get rid of it: 

Types of Belly Fat

The two types of belly fat are:

What makes both types different from each other is where the fat is located. The location of the fat determines how harmful it can be and how easy it is to get rid of.

Visceral Belly Fat

Visceral belly fat is the fat around your organs inside your abdomen. Since this fat type surrounds your organs, it can be pretty harmful. It also contains more cells, nerves, and blood vessels than subcutaneous belly fat. Men usually have more visceral belly fat than women

Subcutaneous Belly Fat

Subcutaneous belly fat, on the other hand, is located right under your skin. It is much softer, which usually results in a belly that can jiggle as you walk. It is also safer than visceral body fat. However, this does not mean it is completely harmless. In fact, it can make you prone to developing heart disease and diabetes

What Causes Upper Belly Fat and How to Reduce It?

To better manage your belly fat, you first need to understand what causes it. So, here are some of the most common causes that result in excessive upper belly fat and how you can get rid of it:

Unhealthy Diet

An unhealthy diet can lead to fat gain throughout your body, including your belly. Topping the list of unhealthy foods is good ol’ sugary snacks such as sodas and candies. You can also gain belly fat from a diet with a high amount of carbohydrates and a low amount of protein. This is because a protein-rich diet makes you feel fuller for longer. This way, you don’t overeat.

When trying to reduce belly fat, try to fill your diet with healthy fruits and vegetables while avoiding unhealthy beverages and food items. Also, make sure to minimize the amount of sugar, refined carbohydrates, and fatty foods in your diet. Too much trans fat is also not a good thing, so try to stay away from it. You can identify and avoid food items loaded with trans fat by taking a look at their ingredients. 


Stress can be a culprit behind excessive belly fat. When you get stressed, your body releases cortisol which has an impact on metabolism. This is why it is important to reduce stress from your daily life or develop coping mechanisms to deal with it if you want to lose upper belly fat. 

You can reduce stress by doing yoga, meditation, swimming, taking a walk, being with your loved ones, or doing something you enjoy. You can also resort to seeking therapy. This way, you won’t just be losing excess belly fat, but also improve your overall mental and physical health. Oh, and it will also be fun!

Excess Alcohol

Alcohol consumption is another one of the reasons why you may have excessive upper belly fat. Alcohol has been linked to weight gain around the belly and obesity in men. Alcoholic drinks also usually contain sugar which is like adding fuel to the fire as it will further contribute to weight gain. 

Not only that, but alcohol can also cause other health issues such as liver diseases and inflammation. This is why you should eliminate your alcohol consumption to lose belly fat and live a healthier life.

Too Little Exercise

People can also gain excess upper belly fat from a lack of proper exercise in their daily life. Physical activity allows you to burn calories, so it is best to do some exercise with a healthy diet when trying to reduce belly fat. Aerobic exercises and strength training are excellent for this purpose. You can also try other abs exercises such as planks, crunches, or bridges. 

Lack of Sleep

Insufficient sleep has been linked to weight gain as you eat more when you haven’t gotten enough sleep. This weight gain may cause you to get some unwanted fat around your belly. This is why if you are trying to lose upper belly fat, you must get enough sleep every day. 

Dangers of Excessive Belly Fat

Excessive belly fat is harmful as it is usually linked to being overweight. Too much upper belly fat can result in a bunch of different conditions that can be pretty dangerous. Among other things, being overweight can make you prone to: 

  • Stroke
  • Heart attack
  • Type 2 diabetes
  • High blood pressure
  • Heart disease

How to Get Rid of Excessive Upper Belly Fat?

Getting rid of excess upper belly fat is not easy since it is usually one of the last places the fat disappears from as you are losing weight. However, with dedication, it is possible to reduce belly fat through a combination of a healthy diet, exercise, and healthier lifestyle choices. 

However,  having some amount of fat on your body is perfectly healthy and normal. You should speak to your doctor and find the best route to losing belly fat while staying healthy and not overdoing it. Some of the ways you can get rid of belly fat are:

  • Improving your diet.
  • Refraining from smoking and alcohol consumption.
  • Eating healthily.
  • Staying physically active.
  • Reducing your stress levels.
  • Getting the recommended 8 hours of sleep.


Excess upper belly fat is notoriously difficult to get rid of, negatively impacting the self-image and health of people affected by it.

However, we must remember that although this task is difficult, it is not impossible.

You can be free of excess belly fat by simply understanding what it is, controlling or avoiding what causes it, and adopting a healthier lifestyle.

By doing so, you can live a much healthier, and hopefully happier life.

Ladies and gents, gather round, I’ve got a tale to tell. Picture this: a body that refuses to bulk up, paired with a metabolism slower than a snail’s race to the finish line. It’s a curse, I tell ya! But fear not, my friends, for I took this challenge head-on and became a scholar in all things weight loss and nutrition. And now, I’m here to share my tales of triumph (and some struggles) with you all, so you too can finally achieve that bod of your dreams! flex (just kidding, still workin’ on it).

— Christian Tanobey

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