How to Get Rid of Muffin Top – 7 Proven Ways

Healthy Lifestyle


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Women of all ages, size, or fitness level will develop that dreaded accumulation of fat that encircles the center also known as love handles or a muffin top.

Some women, significantly those in menopause and premenopause, are also more vulnerable due to changes in sex hormone levels.

Belly fat can damage your health by boosting inflammation that has the potential to trigger or worsen conditions like diabetes, cardiovascular disease, and a few varieties of cancer within the body.

Belly fat aka muffin top is a woman's skin or body fat that's visible on top of the area of pants or skirts as a result of tight vesture.

This issue mostly occurs in women. So let’s continue on how to get rid of muffin top.



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7 Steps to Get Rid Of a Muffin Top



Many things may cause excess muffin top.

I know what you are thinking: I want to know how to get rid of muffin top. 

However, we first must know the main causes so that we can tackle these and lose that muffin top and remove that stubborn belly fat.

The most obvious explanation for a muffin top is solely carrying additional fat everywhere. (If you've got pounds to lose, you probably have extra weight around your middle as well as different areas).

However, there are also other causes of muffin top.

1. Genetics

Logically the little extra weight is carried around the waistline. Genetics controls where your body stores fat.

If your grandparents and parents are pear-shaped, there's a possibility that you'll be that way too.

2. Poor Diet = a Poor Belly Fat Diet

Naturally, eating more of high-sodium foods, sugary soda, and artificial ingredients will cause belly bloat.

Variety of foods will also cause bloating in different individuals.

3. Stress

Studies have shown that chronic stress will cause a rise in visceral fat as a result of your body being flooded by cortisol (stress hormone), it sends a sign to hold on to visceral fat for survival. (Visceral fat is kept among your cavity, which means it is like belly fat.)

Not solely will chronic stress contribute to belly fat by storing excess visceral fat, however being stressed will naturally cause you to reach for additional salty and sugar-coated snacks as a coping mechanism

4. Hormones

If you're getting into menopause and finding you've got a lot of fat around your middle, it may be a modification in hormones. If you're estrogen dominant, you'll be able to store more belly fat than you would like.


1. Muffin Top Diet - Eat properly

In a commentary by the British Journal of sports medicine, the researchers say excess sugar and carbs— not physical inactivity— are mainly in charge of the growing obesity epidemic.

Regardless of how much exercises or workouts you do, eating poorly works against you, and it'll win on every occasion.

Excess of calories, particularly those within the type of sugar and unhealthy fats, end up as fat on your body which includes your belly.

Eating clean does not necessarily mean that you have to starve yourself! 

The idea is to choose the yummy whole, healthy foods. 

This includes more vegetables, lean protein, fruits, and healthy fats.

There are a variety of choices here.

Take a look at your local grocer or pay a visit to a farmers market to view your options.

The main thing is to eat moderately-portioned meals many times a day which contains vegetables, healthy fats, and lean protein.

This is key in a love handles diet.

Protein consumption will help you to get rid of muffin top.

The human body does not have protein storage.

Therefore, we have to eat it regularly as to fuel the muscle's development that boosts metabolism.

2. Muffin Top Control - Drink healthily

Alcoholic drinks, mainly mixed drinks, are high in calories and refined sugars.

So definitely avoid alcohol otherwise it will be difficult if not impossible to get rid of that muffin top.

They take the position of sugar in the body, spike your insulin and cause your body to depend on the pesky fat stores.

Alcohol is belly fat super glue

You ought to let go of it until you lose the muffin top and get to the size you desire.

3. Drink a lot of water to remove stubborn belly fat

Drinking water is not a stubborn belly fat losing technique but taking a glass of water before each meal will make you eat less of the food as you will become easily filled. 

Sometimes dehydration is mistaken as feeling hungry, but it is not.

Constant hydration of the body is a key to get the body functioning correctly also and is really important in a love handles diet.

Don't use juice in place of water.

Juices often contain too much added sugar, calorie, and artificial colors. 

If you must take juice, you can make a natural juice in your kitchen without adding all these.

Drinking water like a professional athlete is key in fat removal and fat reduction.

4. Avoid Stress and Remove Stubborn Belly Fat

As already seen in the causes of muffin top, high-stress level makes the body's hormones to go wild and leads to incredible difficulty in losing weight.

Some stress is inevitable though.

However, it is our stress control levels and the manner we respond to it that matters and helps us to get rid of a muffin top fast.

Here are some tips for stress management:

Meditate with the Headspace app. 

Meditation is a proven means to decrease stress levels.

Take a supplement or magnesium drink. It's the single quickest means to relieve your anxiety and stress.

Try breathing slow and deeply.

Think of what made you upset and work on it. 

So remove stress out of your life and you are one big step closer to lose that muffin top.

5. Cardio Intervals To Get Rid of Love Handles

The low-intensity cardio is excellent when done once or double every week.

However, much more efficient use of it slow is to undertake High-Intensity Interval coaching or HIIT and this will help you to lose and get rid of that stubborn belly fat and muffin top.

This is often a kind of cardio that has your work as difficult as you'll be able to for brief periods of your time (20-30 seconds) with short periods of rest in between.

HIIT coaching, or similar styles like Tabata intervals, are additional great at burning calories and keeping your metabolism elevated long once you're doing exercise.

Therefore calories will still burn as you move throughout subsequent part of your day.

6. Keep a Food Journal for a Belly Fat Diet

Work out what percentage calories you're consuming.

Each day for a per week writes down what you eat and drink, the precise quantity you eat and drink likewise.

That is. If you've got one chocolate chip biscuit and one oatmeal biscuit, then write that down don‘t merely write a pair of biscuits as each will contain a distinct quantity of calories.

At the end of each week calculate everything and divide it by seven and you may have your average daily calorie intake.

You will be stunned by the distinction in what you thought you were consumption and what you're indeed eating.

This will help tremendously in you getting rid of that muffin top fast.

Check that against the estimated average daily calorie demand that is 2000 for ladies and 2500 for men, this is often merely an estimate and can rely upon your age, weight, height, body composition and levels of activity.

If you're eating additional calories than you would like, then these are going to become fat, which is not good in a muffin top diet.

Losing 1 lb of fat in a week will require you to burning off at least 3500 calories, that's five hundred calories per day

7. Muffin Top Exercises and Work Outs - Take 10,000 steps every day

The body burns fat with each movement of the body. If you cannot do intensive exercises or workouts to lose that muffin top, you can still increase the amount of calorie that you burn in your daily life.

Here are few tips to walking ten thousand steps each day:

Get a pedometer. This is a handy device that calculates each step that you take in a day. 

Once you're moving, this device counts it and this will inspire and motivate you to be more physical active to get rid of those love handles.

Some models even convert the steps to the amount of calorie burned.

Nowadays we have smartwatches that can do the same and even keep a constant check of your hear rate and more advanced stuff that is just way too much.

Make the decision. It is always easier said than done.



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7 Effective Way on How To Get Rid of Muffin Top


We all want to lose weight and get rid of that muffin top fast but sticking to the plan is pretty tricky. 

However, with a firm decision and commitment to do it, we can overcome the barrier of giving up easily.

Practice it. It appears too hard, but it's not.

You can walk the kids to the bus stop.

Walk your pooch

Walk to a colleague's office rather than calling or emailing them.

Park far from the entrance then walk the distance to your destination.

Seta reminder to remind you that it is time for a walk.

Last Piece of Advice To Get Rid of That Muffin Top

Now you know all the tricks and tips to get rid of your muffin top: Consume the right foods, drink healthily, take water, avoid stress, keep a food journal, cardio intervals, and walking ten thousand steps.  

Use these tips and tricks on how to get rid of a muffin top shared in this article to work towards a healthier you while burning the calorie and remove those love handles/stubborn belly fat.

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About the Author

Hey! I'm Emma part of the FoodyWhale team. It is my mission to help people in their weight loss journey succeed. On FoodyWhale you can find my tips, tricks and secrets that I've used in my own weight loss journey.