How to Get Rid of Muffin Top 6 Strong Remedies

Another name for a muffin top is Love Handles. Muffin top is a term used to describe the visible body fat on the body when one wears tight clothes. Especially fat on the waistline. It got the name so because it resembles the top of the muffin after the baking is done.

Diet and lifestyle play a huge role in this. This article will help you find every possible solution “How to get rid of muffin top?” First, let’s find out the reasons for the muffin top.

Reasons for Muffin Top

1. Unhealthy diet

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Eating a lot of food without caring is one of the reasons for muffin tops. Processed food like white bread or other fast food boosts the body fat factor. The body has to keep the excess calories somewhere, which forms the love handles consequence.

2. Tension or Stress 

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Stress prompts the brain to release adrenaline and cortisol hormones. The stress hormone prompts the brain to use glucose excessively in the bloodstream. Hence the body has to pile the excessive sugar as abdominal fat.

3. Lack of Proper Sleep

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Lack of sleep is another major reason for muffin tops. The brain can’t constitute well in the absence of a good repose. Sleeplessness surges the levels of palate hormones ergo nurtures visceral fat through binge eating.

4. Hormonal Imbalance

Productions of hormones like Estrogen and Androgen change with maturation. Lower levels of estradiol lead to excessive storage of fat in the abdominal area in menopausal women.

With greying women’s muscle mass loss and which hinders the rate of metabolism in them.

5. Lack of Exercise

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Photo by on Unlimphotos

Muffin Top mainly targets deskbound people. Strength training keeps one stable and balanced. Lack of exercise leads to an unhealthy lifestyle. Often such people become victims to extra body fat which in turn gives muffin top. 

6. Other Ailments

♦Some studies say people who have potbellies are at more peril of heart disease than those who are obese.
Hypothyroidism leads to muffin tops.
♦Heredity can be a reason for love handles, for example, Prader-Willi syndrome.
♦The profligacy of steroid production in the body causes obesity.
♦Some medicines precipitate obesity.

How to Get Rid of Muffin Tops: Efficacious Techniques

1. Regular Diet

One can start the mission – How to Get Rid of Muffin Top with a proper diet. Eating right is the first step. So you should be aware of the quantity of food you can take, the nutritious value of your meals, or the proportion of carbs or proteins in your meals.

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  • A properly portioned balanced diet will help you feel full and thus stops you from more intake.
  • ‘Easier said than done,’ but if you have firm determination, then keep one hand distance from those sweet dishes because most of the sweet treats have nothing but empty calories.
  • Avoiding refined carbs and limiting carbohydrates is the best way to handle your love handles.
  • Increase the intake of proteins, vegetables, and fruits. Protein safeguards insulin resistance. So include protein-rich foodstuffs in the diet.
  • Even though it feels hard to keep away from the favorite cuisines, you should strictly follow food selection because there is no shortcut to weight loss.
  • Give a wide berth to junk, snacks, fast foods, and starchy vegetables and grains from the diet.
  • Say hello to polyunsaturated oils. Stick on to innocuous oils like olive.
  • Drinking plenty of water keeps you hydrated.
  • There are Low Calory Diets and Very Low Calory Diets. Only a dietician or your physician can decide which one is best for you.

2. Remoulding Lifestyle

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Modifying the unhealthy pattern of your lifestyle is the prime factor to be done to lose weight:

  1. Keeping a diary or an e-gadget to write or record the amount of food intake per day or the amount of physical activity you have done that day.
  2. Setting your goals. 
  3. Knowledge about your physical condition.
  4. Take help from experts. Consult a doctor or physical trainer.
  5. Keep away from risky situations.
  6. Have patience as sometimes you need to set long-term goals
  7. Stay away from unrealistic advertisements or images. Always believe in reality. The foremost thing you should remind is that all you need is a healthy, flexible body instead of a picture-perfect one.

3. Physical Activity

Healthy Lifestyle
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  • A single particular exercise will not help you reach the goal. Instead, a blend of different exercises under a personal trainer will help lose a muffin top.
  • As per research cutting the amount of food from your daily meal won’t simply help weight loss as it just trains the body to burn fewer calories occasionally. 
  • Regular physical activity not only speeds up the metabolism but prompts the brain to burn calories also. 
  • One should focus on whole-body fat loss rather than a specific body part. 
  • To burn fat, you should do exercises to up your heartbeats, such as speedy walking, swimming or dancing.
  • Exercises vary from lower to moderate to higher. High-intensity interval training should be done with caution.
  • You can try some of these exercises, which will help you tighten up the midsection:
  1. Kickboxing
  2. squats
  3. jumping side-to-side
  4. lunges
  5. weightlifting and cardio workouts assist you in fat loss.

Note: For lazybones – Daily walking is the best exercise for everyone. Practise Yoga and Meditation.

4. Medications

Sometimes medicines are useful to remove the extra fat in the body. A variety of medicines are available in the market. Many of them have side effects also.

It is not advisable to take any medicine unless your doctor prescribes it.

5. CoolSculpting

Cosmetology also suggests some remedies for muffin tops. One of the non-surgical fat reduction techniques is CoolSculpting. It is a fat-freezing technique that does not require any knife or cuts.

6. Liposuction and Tummy Tuck

Liposuction and Tummy Tucks are cosmetic surgeries. Liposuction removes excess fat and skin, while Tummy Tucking is removing excess fat and tightens the skin. 

A skilled Platic Surgeon should do it. One should go through the pros and cons of these plastic surgery options before making the decision. 


Q. Can you actually get rid of the muffin top?
  • Essentially, a muffin top is just excess body fat, much like excess body fat anywhere else in your body; therefore, getting rid of a muffin top really just boils down to losing body fat.
  • Sumo Squat with Alternating Leg Check is perfect for getting rid of muffin tops and will also help get rid of other back and side fat you’re dealing with. This exercise is like a side crunch but in a standing position instead.
Q. How do you lose muffin tops naturally?
  • Exercises like mountain climbers, side crunches, leg raises, medicine ball twists, and Spiderman plank are great for shedding the muffin top as well as toning the obliques. Side plank leg lifts, bicycle crunches with a twist, figure 8 crunches, and kettlebell swings work your core as well as glutes.

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Last Updated on by Saket Kumar



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