Muffin top can be quite unpleasant, and it can affect the confidence of any person, especially women. Even the word can often make many of us feel insecure, and we take all pain and effort to cover it up. Many men and women have extra fat around their bellies, which is quite common.
Men and women with muffin tops can now try various methods to eliminate the stubborn fat from the pesky area. While it is a fact that we need to embrace the way we look and feel confident, addressing muffin top has more medical reasons than just appearance.
So, let us understand more about what a muffin top is and learn about various solutions to reduce the same.
All you need to know!
Muffin Top – What is it exactly?
When there is fat in the midsection of the body, it is referred to as a muffin top or love handle. Two different fats often cause muffin top in our body: visceral fat and subcutaneous fat.
The human body has about 90% subcutaneous fat, and visceral fat is just 10%. However, visceral fat is hard to lose and accumulates in the midsection near the belly.
This is also called belly fat. This fat lies under the abdominal wall, and this is what makes it hard to burn.
Besides how a person appears, the muffin top can harm the body. The fat that gets stored near the central area can be the reason for various health issues and illnesses.
Hence, it is important to keep the visceral fat from growing. Some of the common health risks it can cause are heart issues, diabetes, etc.
Dealing with the muffin top can be quite tricky, especially when you haven’t tried to get rid of it for years. So if you are thinking about “how to get rid of a muffin top,” you must read on.
Tips to get rid of muffin top
Top tips to get rid of muffin top
Top tips to get rid of muffin top in 2023
Getting rid of the muffin top is a possible task to achieve. However, it certainly needs your time and dedication. It would be best to plan your diet and workouts, and listed below are some very simple ways you can do that.
Know the causes
The very first step you have to take is to know the reason for the fat accumulation. Excess fat can be caused due to various reasons, and knowing the underlying causes can greatly help. A few common causes of muffin top are listed below.
Genetics – If you are chubby or thick, you might have a little fat all over the body. Some of the fat is also seen near the waistline. This can happen due to genetics; you can always tone your abs with workouts and diet.
Bad diet – Diet can play an important role in our overall well-being, and muffin top is no exception. If you have a poor diet, or if foods loaded with salts and sugars are a part of your every diet, then it is natural to have a muffin top.
Belly bloating is quite common in people with an unhealthy diet, and one can get rid of it by following a healthy diet. Start by making a food log and write down how your tummy feels after you eat a certain food/meal.
Stress – Do you know that stress can be a reason for that belly fat? Well, people suffering from chronic stress have more visceral fat. Another reason is that people often reach out for salty or sugary foods and overeat when stressed.
Hormones – Hormonal imbalances can also be a reason for the muffin top. Those going through menopause or perimenopause can cause belly fat. Those who are estrogen dominant can also witness more fat stored around the belly, causing a muffin top.
Never skip that cardio.
Cardio can do wonders for your belly fat. One can burn many calories and eliminate stubborn belly fat by following a strict workout regime. Working out at least three days a week can reduce the fat stored in the belly.
While cardio helps burn fat fast, even brisk walking can do good. It is important to choose a routine that you can follow and that you enjoy. You can also include swimming, jogging, yoga, or running as a part of your workout routine.
All of these exercises are good for the abdominal muscle and help with core training. If you can, include cardio at least two to three days a week. Some of the exercises you can try to get rid of the muffin tops are,
– Candlestick Dipper
– Hip Dips
– Rolling Plank
– Butt Lift
– Hip Twists
– Bicycle Crunches
– Russian Twist
Include fiber in your everyday diet.
Fibre is essential as it helps with digestion and also keeps you feeling full for a long time. Natural fiber from the food has slow-acting carbs, and it aids in the slow digestion of the food. This way, the glucose is released into the bloodstream quite slowly.
Some fruits and vegetables you can include in your everyday diet are sprouts, apples, cabbage, leafy greens, broccoli, and avocados.
Of course, if you suffer from indigestion or constipation, you can always use fiber supplements as well that are made using natural supplements or are plant-based.
Say no to sugar-filled beverages.
Try not using sugar for a month, and you will witness the change in your body yourself. It not aids in weight loss but helps with inch loss as well.
Do not indulge in soft drinks, energy drinks, or any other sugary beverages, for that matter. Drinks like caffeine, soda, or even alcohol can cause severe bloating and add extra inches near the waistline.
The calories in these sugary drinks do not provide energy, but their sugar gets converted into fat and carbs, which get stored in the body as fat. So drinking these also increase your calorie consumption.
One of the best ways is to avoid drinking packed drinks or those with sugars. Instead, replace those with lemon water and fresh fruit and vegetable juices. Use plant-based or natural sugars in your juices or dishes.
No refined flour or foods
One of the other methods to get rid of muffin tops via diet is to avoid refined foods and flours. Do not include foods like white flour, bread, pasta, or white rice, as they increase the fat buildup in the body. The fat stored will increase the belly fat.
Refined foods and flours have empty carbs and very low fiber content. As they have sugar, regular intake can increase the insulin level and cause an increase in the appetite.
Try to stay relaxed and stress-free
When humans are stressed, our body releases cortisol, a stress hormone. The hormone gets stored in the body’s pelvic area, making you look bloated or fluffy. If you think that the cause of your muffin top is due to stress, you can reduce it via meditation and by trying out a few stress relief activities. These help reduce hormone levels, helping you lose a few inches.
Yoga or home workouts
You need not hit that gym always to work out. There are many workouts or exercises that can be done without the need for any gym equipment. Yoga can also be done daily to shed that fat from around the belly. However, if you are new to the concept of yoga, make sure to do it under expert supervision.
Home workouts can be done via online or offline classes, and you can even find various tips and videos online on YouTube. However, make sure to pick the workouts that suit your body type and energy levels. Never overdo it, and if needed, take an expert’s advice.
Make sure to take a good night’s sleep.
Only some understand the connection between their sleep routine and their overall wellness and weight. Therefore, several studies were conducted to understand the connection, proving that sleep-deprived people were dull, stressed, and put on weight compared to their well-rested partners.
When a person does not get the needed sleep, the fat cells in the body are disrupted, and the body produces more insulin. More insulin levels can cause fat storage in the unwanted area like the waist and cause belly fat or health issues like diabetes.
Adults should receive at least 7 to 9 hours of sleep every night for overall well-being. Teeners who are obese or have a muffin top should get at least 8 to 10 hours of sleep every day.
We all want to live a healthy life and even look toned and attractive. Losing the muffin top not only helps you gain confidence in how you look but also helps keep a lot of unwanted illnesses and diseases at bay.
Just follow a clean, healthy diet, and include strength and cardio workouts as a part of your everyday routine to see some changes happen. You not just see a visible reduction in the muffin top but will also lose fat overall.