Step 1
Consume fewer calories each day than your body needs to function. Fat loss occurs when you force your body to burn fat stores for energy by consuming fewer calories. Keeping a food diary can help you determine the number of calories you consume each day.
Step 2
Replace high-calorie, low-nutrient foods with more nutrient-dense foods that help fuel and energize your body. Instead of eating chips, cookies, fast-food meals, processed foods and full-fat dairy, fill your diet with low-fat dairy, whole grains, lean protein, fresh fruits and vegetables.
Step 3
Drink more water. Reach for a cup of water instead of an energy drink, fruit drink, soda, coffee or other sugary drink. Water helps flush toxins from your body while keeping your body hydrated. "Many doctors recommend drinking eight glasses of water each day, but you can better gauge your hydration by drinking enough water to keep your urine a light yellow to clear in color," says Dr. David Caruso, a family physician for Elk Regional Health Center in St. Marys, Pa.
Step 4
Eat smaller meals more often. Jump-start your metabolism in the morning by eating breakfast and keep your metabolism high by eating every two to three hours throughout the day, advises Karen Collins, a nutritionist and dietitian who runs a private practice in Jamestown, N.Y. A quality meal balances lean protein with complex carbohydrates. For instance, cottage cheese with blueberries and sunflower seeds makes a good meal choice.
Exercise
Step 1
Develop a weekly exercise schedule. Schedule at least five 30-minute aerobic workouts and two strength-training workouts into your schedule each week. The American College of Sports Medicine notes that you may need 60 to 90 minutes of aerobic exercise each day to achieve weight loss.
Step 2
Exercise at a moderate to vigorous intensity during each workout. The harder your muscles have to work, the more calories your body burns and the more upper abdominal fat you lose. Start at a pace you feel comfortable exercising at and increase your intensity as that exercise level becomes easy.
Step 3
Strengthen all the major muscle groups in your body during your strength-training workouts. Perform exercises to work the muscles of your abdomen, thighs, back, shoulders and arms. Exercises such as lunges, squats, pushups and planks work several large muscle groups at one time.
Read more: http://www.livestrong.com/article/422486-how-to-burn-upper-abdomen-fat/#ixzz2JTNBoSua