• June 26, 2024
  • Mr Hyder Ridha

Last updated on June 26, 2024

Upper belly fat is a common issue affecting many individuals, often due to a combination of genetics, diet and lifestyle. Addressing this area is crucial for both health and aesthetic reasons, as excess visceral fat can lead to serious health issues like insulin resistance and abdominal obesity.

Various methods can help reduce belly fat, including diet and exercise, but surgical procedures at HR Plastic Surgery offer effective and lasting solutions. Read on to find out all you need to know about how to get rid of upper belly fat.

Understanding Upper Belly Fat

Upper belly fat, or abdominal fat, includes both visceral and subcutaneous fat. Genetics, poor diet, lack of exercise and hormonal changes can all contribute to its accumulation. Excess visceral fat around the intestine or bowel or abdominal organs poses significant health risks, including insulin resistance and increased body weight. Understanding these causes is essential for effective fat loss and improving body fat distribution.

Understanding Upper Belly Fat
Discover how to get rid of upper belly fat through a combination of targeted exercises and a healthy diet for a slimmer, more toned appearance.

Non-Surgical Methods to Reduce Upper Belly Fat

Diet and Nutrition

A balanced diet is key to losing upper belly fat. Consuming nutrient-rich foods and reducing saturated fat intake helps in burning belly fat. Staying hydrated also supports overall health and weight loss efforts, helping to reduce body fat and prevent weight gain.


Effective exercises like high-intensity interval training (HIIT) and resistance training target upper belly fat. Combining cardio with strength training increases muscle mass, boosts metabolism and promotes fat loss, aiding in the reduction of abdominal fat and body fat distribution.

Lifestyle Changes

Managing stress and ensuring adequate sleep are crucial for losing fat. Stress can lead to weight gain and increased body fat, while good sleep supports metabolic health and weight loss efforts, helping to reduce excess visceral fat.

Surgical Methods to Reduce Upper Belly Fat


Liposuction removes fat deposits, contouring the body for a more defined shape. It’s effective for those struggling with localised upper belly subcutaneous fat that doesn’t respond to diet and exercise. Recovery is typically quick, with noticeable results in a few weeks.

Tummy Tuck (Abdominoplasty)

A tummy tuck removes excess fat and skin, tightening abdominal muscles for a firmer appearance. Ideal candidates are those with significant loose skin and persistent non-visceral upper belly fat located beneath the skin.

Recovery involves a few weeks of limited activity.

Mini Tummy Tuck

The mini tummy tuck targets the lower abdomen, ideal for patients with less excess skin. It offers benefits similar to a full tummy tuck but with a shorter recovery time and less extensive surgery.

Surgical Methods to Reduce Upper Belly Fat | Tummy Tuck (Abdominoplasty)
Learn how to get rid of upper belly fat with our expert-recommended surgical procedures, designed to provide lasting results and improve your body contour.


Combining diet, exercise and lifestyle changes can significantly help reduce upper belly fat by promoting a balanced diet, high-intensity interval training and stress management. However, for those seeking more immediate and lasting results, surgical methods such as liposuction, tummy tuck and mini tummy tuck offer effective solutions.

These procedures can effectively target stubborn fat deposits, enhancing your body contour and improving both your aesthetic appearance and overall health.

How to schedule a free consultation

To book a free consultation with board-certified plastic surgeon Mr Ridha at our Hertfordshire clinic, please call us on 020 3907 6830, email us at info@hrplasticsurgery.com, or book online via our website.

One Hatfield Hospital – Hatfield Ave, Hatfield AL10 9UA
Pinehill Hospital – Benslow Ln, Hitchin SG4 9QZ

Spire Harpenden Hospital –
Ambrose Ln, Harpenden AL5 4BP

OSD Healthcare –
One Medical House, Boundary Way, Hemel Hempstead, Hertfordshire HP2 7YU


If you have any more questions about how to get rid of upper belly fat, please don’t hesitate to contact us today. In the meantime see our FAQs below that may provide you with the additional information you’re looking for.

To effectively lose belly fat, focus on a balanced diet and regular exercise, including high-intensity interval training (HIIT). Surgical options like liposuction can also help if lifestyle changes alone are insufficient.

Combining a healthy diet, regular exercise and adequate sleep helps lose weight and reduce upper belly fat. For more stubborn fat, procedures like liposuction and a tummy tuck can be considered.

To lose fat and avoid gaining weight back, maintain a consistent exercise routine, eat a balanced diet and manage stress levels. Surgical methods can provide long-term solutions for persistent fat areas.

The body stores fat in the upper belly due to factors like genetics, diet and hormonal changes. Too much visceral fat in this area can increase health risks, making it important to manage through lifestyle changes.

Too much visceral fat can lead to serious health issues, including insulin resistance, type 2 diabetes and heart disease. It’s crucial to burn belly fat through diet and exercise.

Yes, gaining weight can significantly affect your ability to lose belly fat. When you gain weight, your body stores fat, including visceral fat, more readily. To improve your chances of losing belly fat, it’s essential to maintain a balanced diet, engage in regular exercise and adopt healthy lifestyle habits. This approach helps manage body fat distribution and supports overall fat loss efforts.

This information is not intended to be used for diagnosis or treatment. It is aimed at presenting a perspective only and is not a substitute for a prescription. Anyone experiencing a medical condition should consult their doctor.

Mr Hyder Ridha
About The Author

Mr Hyder Ridha

Mr Hyder Ridha is a highly skilled plastic, reconstructive and aesthetic surgeon. He specialises in aesthetic surgical and non-surgical rejuvenation as well as microsurgical reconstruction. He believes that aesthetic surgery should revitalise and result in a natural fresh appearance.

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