One problem that plagues the modern woman almost as much as finding the perfect man or breaking through the corporate ceiling is the dreaded muffin top.
That annoyingly stubborn lady lump that forms around your waistband and is reluctant to leave has women around the world opting for baggy clothes, high waist pants and of course, hitting the gym like a crazy person.
We’ve put together a guide to try solve the problem of the muffin top for you…
How To Get Rid Of Muffin Top Fat
In order to lose your muffin top, the first step is to try reduce your overall body fat.
We all know that if you eat more calories than what you burn off then eventually (and inevitably) you will gain weight and for many of us, that will store in our lady lump areas aka the muffin top.
A scary thought to interject here… Every pound of fat, which is the size of four sticks of butter, equals 3,500 calories that you ate but didn’t burn off. Yikes!
The average body fat for a healthy woman is between 20 and 30 percent, but things like your age, genetics and level of exercise/activity will affect where you fit on the scale.
The average body fat for a healthy male however sits between 15-25 depending on your… maturity!
Exercises To Get Rid Of Muffin Top
One foolproof step you can get that muffin top on the road is to get moving and get that body fat % down.
Here are 3 ways you can cut that body fat percentage quickly and effectively:
Hit The Aerobics Circuit
Moderate aerobic exercise is a great way to burn body fat especially if you can keep the intensity level to around 70% of your max heart rate. Try hit the 30 minute mark at least and build from there – one hour is optimal!
HIIT Training
High Intensity Interval Training is one of the best ways to strip fat quickly and in short bursts of time.
HIIT training means training at high intensity (near your max) for a series of intervals before backing off to a lower level of intensity.
You can perform this type of workout on a basic treadmill by completing 30 second sprints followed by 1 minute walking and repeated to a total of approximately 20 minutes.
See also: Low Impact Vs High Impact Exercises
Core Stability Exercises
If you’re working hard on your diet to lose your muffin top then it’s time to think about integrating some core stability exercises into the mix.
The more activity you get – especially in that mid-section – the quicker you can say goodbye to this particularly unfavorable lady lump.
Exercise will allow you not only to trim that overall body fat down but tone those “love handles” into a firm, curvy shape for you.
One exercise that a lot of women do to get rid of this unsightly bulge is to grab a long stick (a normal broom will do) and rest it on your shoulders with your hands holding on to each ends.
Then, with your feet firmly in place and your hips locked and aiming forward at all times, swivel your upper body from side to side.
This will help you to increase the strength of your oblique muscles (the muscles on the sides of your abdominals).
Some people argue that sit-ups are a waste of time when it comes to spot reducing, but there is never anything wrong with having a stronger core.
Doing sit-ups or crunches and varying how you do them, you can gain a lot of strength in your mid-section, which when combined with the loss of body fat from that area will give you an amazing look of definition.
I’ve put together a quick list of 3 core exercises you can integrate into your strength workouts to tone up your middle area.
The Hundred
Sit tall on the mat with your knees bent by your chest and your hands at your sides. Lie down with your palms facing down and your knees bent.
Exhale and raise your head and shoulders off the floor. Energetically pump your arms 6 inches up and down, reaching with your fingertips.
Opposite Arm and Leg Raise
Begin kneeling on all fours making sure your knees are directly aligned under your hips and your wrists under your shoulders.
Raise your left arm to shoulder height directly in front of you and simultaneously your leg leg to hip height behind you.
The Plank
Lie in the plank position (similar to the push up, toes on the floor and resting on your elbows) and lift yourself onto your toes starting with 10 seconds and build from there for as long as you can hold.
See also: How Much Should I Be Exercising To Lose Weight
How To Get Rid Of Muffin Top Diet
Cut Back On Carbs
Throw out the starchy carbs and move towards high fiber/low calorie carbs like brown rice, beans, quinoa and sweet potatoes.
See Also: Good Carbs Vs Bad Carbs
Eat protein, fat and vegetables
Each of your meals should contain a source of protein, a source of fat and low-carbohydrate vegetables.
High protein intake is an essential part of weight loss. Evidence suggests that high protein intake can increase calorie expenditure by up to 100 calories per day.
A high-protein diet can also reduce food cravings and make you feel fuller for longer. When it comes to losing excess fat, protein is a crucial nutrient to consider.
Healthy sources of protein include: beef, chicken, pork, lamb, fish and seafood, eggs, legumes and soy.
See also: 10 Fat Burning Foods
Don’t be afraid to fill your plate with low-carb vegetables such as Broccoli, Spinach, Cauliflower, Kale, Cabbage, Tomato, Cucumber …
They are full of nutrients and you can eat them in huge quantities.
Add healthy fats to your diet. Sources of healthy fats include: Coconut oil, Olive oil, Avocado oil, Butter …
These are safe and healthy ways to gain control over your weight loss.
To make this whole process faster, you can incorporate natural supplements such as PhenGold into your daily routine and watch your muffin top melt away.
Hide Your Muffin Top
One thing you can do in the short term to mask that pesky muffin top is learn how to dress the right way to flatter those curves.
There are a few styles you can work into your wardrobe to hide any lumps and bumps and showcase the curves that make you a woman.
Here are 3 wardrobe changes you must make to hide that muffin top from the public arena:
Prints and Patterns
If you’re wanting to draw attention away from your lady lumps look for prints and patterns versus the solid colors.
Prints and patterns on the top half can have a delightfully camouflaging effect when paired with a solid color skirt or pants.
Empire Waistline
The empire waist design is key when it comes to flattering the entire mid-section.
The empire waistline is a dress or top is where the waist line is raised above the natural waistline, sometimes as high as directly under the bust.
This style draws the attention into the narrowest part of your mid-section creating a flattering hour glass shape for anybody.
High Waist Pants
The high waist style of jeans or trousers have thankfully come back into fashion to save all “hip-heavy” ladies.
The high waist pant fad has allowed women to embrace their curvier lower half with a tailored line that accentuates the junk in their trunk while sucking in all the muffin tops that come along with it.
Say goodbye to the low riding jeans which let it ALL hang out and move towards a higher waistline which will not only fasten in the mid-section but make your legs look longer at the same time!
