Ask any woman about their least favorite body part, and most will point to their midsection. Many struggle with muffin tops which make a nightmare out of rocking a pair of jeans. That pinchable fat on both sides of your stomach which sits on top of your favorite jeans is incredibly stubborn to lose. This might explain the numerous searches online on how to shed muffin top fat. Here is a practical and fast guide on how to get rid of muffin top.
Before we look at how you can lose this fat, let us begin by clarifying the difference between love handles and muffin tops. Contrary to what some people think, there is no difference. The two terms refer to the same thing.
These refer to the excess fat or weight accumulated around the sides of your waist. It’s what tends to be very visible when you wear a tight pair of pants, shorts, or a skirt. Although they can go by love handles, there is nothing to love about them.
These also signal several health conditions such as obesity, and an increased risk of high blood pressure, cardiovascular disease, stroke, and type 2 diabetes (5).
Experts suggest you measure your waistline regularly and maintain it within the proposed healthy limits. For example, women are advised to keep their waist circumference or size below 35 inches and men under 40 inches (4).
Yes, you can. However, let us clarify that it is not an overnight fix. Although some adverts suggest that there are quick ways of losing this excess fat around your waistline, science suggests otherwise.
Again, science acknowledges that you cannot lose fat in only one specific area. So, although fitness gurus may have you thinking it is possible to spot-reduce fat, science argues otherwise. In reality, you shed fat evenly when you start exercising for any fitness goal.
Read More: The Best Exercise To Lose Belly Fat: Get Rid Of The Dreaded Muffin Top Once And For All
Of importance to note is that the journey is not a piece of cake. You will likely feel demotivated at times, especially when you don’t see results or are fatigued.
That said, we suggest you stay focused and eventually achieve your fitness goals. Now here are research-backed up methods of losing muffin tops:
Water has numerous benefits. It helps ease digestion, prevent constipation, and reduce muffin tops. According to Medical News Today, dehydration may lead to fluid retention.
Some of this fluid may be stored around your waistline, further worsening the love handles (5). Drinking enough water counteracts this effect, making these love handles reduce in size, mainly because they were caused by fluid retention.
Weight gain has been linked to consuming sugary foods and drinks, and alcohol for the longest time. However, experts further acknowledge that these foods can also lead to love handles. Instead of such foods, experts suggest consuming a moderate and balanced diet (5). Such a diet can include legumes, dark leafy vegetables, and whole grains. These foods have high protein and fiber intake. These two nutrients increase satiety and prevent extra calories obtained from overeating (5).
Experts have also linked high-stress levels to an increased risk of muffin tops. They argue that your body releases the stress hormone cortisol when you are stressed. Unfortunately, cortisol affects your appetite and makes you overeat (3). Therefore, you will gain weight and muffin tops if you consume more calories than your body is burning.
Similarly, the hormone increases insulin levels and drops your blood sugar levels in the blood. As a result, people crave sugary and fatty foods that lead to weight gain due to a calorie surplus (3).
Lack of adequate sleep has also been tied to a bigger waistline and more love handles. Experts state that your metabolism suffers when you do not get enough sleep. Remember that metabolism plays a crucial role in the fat-burning process.
The general rule is to burn more fat or calories when your metabolism is high. This means you suffer from a slow metabolism due to sleep deprivation, and the result is that you hardly torch calories. When you consume calories most of them are stored in your body in areas like your waistline.
Eventually, the fat deposits increase and become muffin tops. Aim at getting enough sleep, ranging from 7 to 9 hours (5).
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This is considered a significant and rewarding method for anyone who wants to lose love handles. Furthermore, it is an effective way to lose fat if you do it correctly. There are some key aspects that you need to note about exercising to lose muffin tops. They include:
This will help you burn more calories in every workout and eventually shed the muffin tops. Similarly, this will help increase muscle mass and strength and help you stay fit (5). However, only make these changes after consulting your trainer.
Read More: Muffin Top Challenge: Say Yes To a Drool-Worthy Stomach
Be sure to heed the exercise precautions above before drafting your workout routine. With that said, let us look at some of the best exercises to perform to lose love handles. Note that some of these exercises can be performed with weights.
It would help if you talked to your trainer to assess your fitness level thoroughly. The assessment will shed light on the number of loads you can handle and the best routine matching your needs. For example, trainers often recommend the following exercises:
As the name suggests, these exercises mimic the bicycle pedaling activity. Here is a detailed step-by-step guide on how to perform these crunches (5):
These are very effective in burning fat around your waistline. The exercise puts pressure on your legs, arms, and abs, further targeting the muscles on your waist. The correct process entails (2):
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This is a strength training exercise that has been hailed effective in toning the abdominal region while burning fat (2). It is important to note that you must use comfortable weights to avoid injury. After that (2):
These twists target your core area and help blast fat in this area and around your waistline. They also stabilize the spine, which helps strengthen the abdomen. To perform them (2):
Muffin tops, also known as love handles, refer to the fat deposits around your waistline. They are very noticeable when you wear a tight pair of jeans, leggings, or a skirt. But, unfortunately, they are not appealing to look at, and so many people try to get rid of them.
In this guide on how to get rid of muffin top, we have discussed several methods. They range from exercising, cutting sugar and alcohol, hydrating, to getting adequate rest. These research-backed up techniques will help you lose love handles in no time.
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