How To Get Rid Of Muffin Top

Do you look great in your jeans, except for the fact there's an undesired belly fat spilling over the waistband? Discover how to get rid of muffin top for good so you show off a sexy, slim waist and a flat belly instead ...

how to get rid of muffin top

The dreaded “muffin top” is a weight loss challenge faced by many. During the winter months in Europe, we turn on our hibernation mode with increased cravings for comfort food.

The added festive season brings temptations from open chocolates boxes and alcohol, resulting in the gain of a few pounds during this time.

There are six equally important fundamentals to weight loss, especially when it comes to the elimination of abdominal fat, which can sometimes be very tricky to shift.

If any one of these fundamentals is compromised in any way, you’re going to have a hard time in shifting the weight!

  • 1. Nutrition
  • 2. Exercise and Movement
  • 3. Sleep
  • 4. Hydration
  • 5. Breathing
  • 6. Stress

This article will concentrate on two of the fundamentals – nutrition and exercise.


muffin top exercises

It is a known fact that a six-pack is created in the kitchen, and not in the gym. No matter how hard you work out – if your diet is not on par, you will not have the desired results.

Let's look at four important aspects, which will assist in getting rid of excess abdominal fat:

how to get rid of love handles

1. Sugar

When I look at a client’s weekly food diary, I start by clearly highlighting the sugars they consume. This is all sugars – processed, fruit sugars and hidden sugars (including alcohol).

They will start by eliminating the processed and hidden sugars and cutting down on fruit sugars, sticking mainly to bananas and berries. Sugar consumption causes increased secretion of insulin by the pancreas to regulate blood sugar.

exercises to get rid of love handles

The more sugar consumed, the higher the level of insulin in the blood and the harder the pancreas has to work for the body to digest the sugars and convert it to glycogen for energy.

If the energy is not utilised, it will "float" around and convert into fat, specifically abdominal fat. Reading food labels is of utmost importance.

For instance, have you ever checked the amount of sugar in a pot of low-fat yoghurt? Low in fat, but high in sugar to make the product taste better, does not mean you’re any better off.

2. Gluten

Next, I look at the amount of gluten consumed on a daily basis and find healthy gluten-free options for essential carbohydrates as an energy source.

Simply cutting out wheat for two weeks will make a massive difference to anyone, and replacing it with lean protein, vegetables and pulses will be just as satisfying.

Gluten forms mucus in the digestive tract, which in turn holds on to toxins causing inflammation and damage to the immune system, and this decreases the body’s ability to eliminate fat.

gluten free

3. Dairy

Some individuals might be intolerant to dairy which can cause bloatedness of the abdomen. Again, the consumption of too much dairy in your diet increases inflammation in the body.

You might want to eliminate dairy from your diet for two weeks and see how it makes you feel.

dairy free

4. Healthy Unsaturated Fats

Fats are essential for burning fat. "Old" fat stored in the body’s peripheral tissues – around the belly, thighs and butt – can’t be burned efficiently without "new" fat to help the process.

Healthy unsaturated fats such as avocados, nuts, seeds and oily fish help break down existing fat by activating PPAR-alpha and fat-burning pathways through the liver.

Omega 3, 6 and 9 is known for its fat burning properties.

good fats



When it comes to exercise specifically with the aim to get rid of that dreaded muffin top, I recommend a mixture of high intensity interval training (HIIT) and metabolic resistance training.

HIIT has been proven to be a far more sufficient way of burning fat than continuous training on, for example, a treadmill. With HIIT, you will perform an exercise intensely for a short period, followed by a less strenuous exercise or rest period, ensuring the heart rate goes up and down substantially to increase the metabolic rate.

Resistance training is very important as unlike aerobic exercise, which burns both fat and muscle, resistance training pushes energy usage towards fat loss exclusively.

Weight training also stimulates the secretion of human growth hormone (HGH) and testosterone. This has a powerful fat burning and muscle building effect, and has a special action on belly fat.

muffin top exercise

HGH opposes the fat storing action of cortisol at the belly, and testosterone leads to the production of greater numbers of b-receptors in the belly fat. It is also a known fact that the more muscle dense we are, the more fat we burn when we are active.

I therefore concentrate on developing a training programme for my clients which is progressive and varied, combining the aforementioned training systems.

Once the desired weight loss is achieved, I continue to work towards sculpting the body more specifically and working on individual muscle groups selectively.

Getting rid of your muffin top starts with the desire to do so. You have to be ready to take on the process. It requires self-discipline and a lifestyle change which is easily implemented.

Start with the four dietary principles mentioned above and make regular exercise part of your weekly routine, and you’ll soon see the fat melting away and abdominal lines will slowly appear.

positive thinking

You will experience increased energy, and a positive, healthy feel good self-esteem and you’ll become an inspiration to others. Engage in the process.

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About the author

Joan Steel

Joan Steel is a freelance personal trainer in London UK, who trains a variety of people – from celebrities to athletes to new mothers. Joan is known to be a HIIT and functional trainer for achieving effective weight loss and aesthetics. She also specialises in pre- and post-natal care, postural correction, back rehabilitation and core strength. Joan is also a full-time mother, model and presenter of fitness competitions. Please visit for more information.

– Write For Ageproof Living –

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