How to Get Rid of Your Muffin Top

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“Muffin top,” or excess fat around the midsection, is one of the most difficult areas on the body to sculpt into shape. Diet, exercise, sleep, and stress can all impact belly fat, making it particularly stubborn and hard to get rid of. While it can be challenging, by committing to an exercise plan, altering your diet, and creating healthier lifestyle habits, you can decrease your body fat percentage and successfully get rid of your muffin top.

Method 1
Method 1 of 3:

Exercising to Get Rid of Your Muffin Top

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  1. Consistency is key when you’re trying to get rid of your muffin top and lose excess body fat. Whatever exercise plan you create, make sure that you can commit to exercising at least 3 days per week to ensure that you’re moving enough to fight off belly fat.
    • While the amount of time will vary depending on your specific body type and goals, you’ll likely need to commit about 30 to 60 minutes each session.
  2. Belly fat can be stubborn and difficult to get rid of. Therefore, it’s important that you vary your workout routine to avoid hitting a progress plateau. As your muscles grow accustomed to a particular exercise, it will become less effective over time. By switching things up, you’ll keep work a wider variety of muscle groups and ultimately, burn more fat. [1]
    • Varying your workouts can also help you ward off exercise boredom and keep you motivated. [2]
    • For example, if you do a yoga class one day and a HIIT class the next, try to plan a different workout, such as a strength training session at the gym, for your next workout. While you can certainly do the same workout twice in a row, try to switch it up at least a 2 times per week.
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  3. To make the most of your workout, try to incorporate several short bursts, about 20 seconds to 1 minute each, of high intensity cardio. While consistent, moderate-intensity workouts, such as walking and jogging, can certainly help decrease your body fat percentage, shorter, higher intensity cardio tends to be more effective at fighting belly fat.
    • Sprint intervals and HIIT (High Intensity Interval Training) classes are both great ways to burn fat and calories in a short amount of time.
    • You can create your own high intensity cardio workout by doing sprint intervals on the treadmill.
  4. In order to get rid of your muffin top, you’ll need to decrease your total body fat percentage – not just the amount of fat stored in your stomach. [3] Therefore, it’s crucial that you incorporate total body strength training into your training plan. Exercises that work your whole body help you build lean muscle mass, which helps you burn more calories throughout the day and decreases the amount of fat stored in your stomach area. [4]
    • Try doing dumbbell squats with a rotation shoulder press for a strength exercise that works almost all your abdominal muscles as well as your legs and arms. [5]
    • Medicine ball tosses with a core rotation is another great total body strength exercise that will help burn body fat and sculpt your core.
    • Dumbbell dead lifts are another great total body exercise that can burn fat and help strengthen your core. [6]
  5. While focusing only on abdominal exercises won’t get rid of your muffin top alone, it can be helpful to do some targeted ab work alongside your cardio and total body regimen. [7] Ab-specific exercises, such as an oblique sit up, can supplement total body exercises and help get rid of muffin top by sculpting your abdominal muscles.
    • Variations of plank pose, for example, can work your whole core and help sculpt your midsection. Plank jumping jacks, side planks, leg pull-ins, and mountain climbers are all great ab exercises with the added benefit of a bit of cardiovascular work. [8]
    • Standing twists and side bends can both target your oblique muscles, decreasing the amount of fat that hangs over and gives you the muffin top effect. [9]
  6. In addition to high intensity cardio and strength training, walking is also a great way to target belly fat. While it may not produce results as quickly or efficiently as more intense forms of exercise, walking more can make a huge difference in the size of your muffin top over time. [10]
    • Try going for a walk right when you wake up in the morning. That way, you won’t have time to think about it too much and talk yourself out of it.
    • To help you walk more, try walking places that you usually drive, or parking farther away from the door. You’ll get more steps in per day without even realizing you’re doing it.
  7. Do yoga to help decrease your total body fat. While yoga is a relatively gentle form of exercise, it’s also known to be quite effective at decreasing your total body fat, including the fat stored in your belly. Yoga is also a great stress-reliever, which decreases your cortisol levels and helps get rid of your muffin top.
    • Vinyasa and power yoga are particularly good options if you’re looking to get rid of your muffin top. Both of these types of yoga keep you moving consistently, which helps you burn more calories and decrease your total body fat. [11]
    • Yoga may also help reduce stress and help you sleep better, both of which can help decrease stubborn body fat. [12]
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Method 2
Method 2 of 3:

Decreasing Your Belly Fat with Healthy Eating

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  1. Lean proteins, such as chicken and fish, are essential if you’re trying to get rid of belly fat. High-quality lean proteins help stabilize your blood sugar and fill you up, keeping you from feeling the urge to snack on unhealthy foods later. [13]
    • Eating plenty of lean proteins can also help regulate your insulin and cortisol levels, both of which help get rid of your muffin top.
    • Wild salmon is a particularly good source of lean protein that also contains belly fat-fighting omega-3 fatty acids. [14]
    • Eggs are also a great source of lean protein that contain relatively few calories. Eggs are also generally inexpensive, making them a great option for fighting belly fat on a budget.
  2. Like lean proteins, eating more fiber is essential for getting rid of your muffin top. Fibrous foods help you stay full and satisfied longer, decreasing your desire to snack and your caloric intake. [15]
    • Apples, bananas, raspberries, pears, and strawberries are all high fiber fruits that can help fill you up and fight belly fat. [16]
    • Broccoli, brussels sprouts, turnip greens, and green peas all contain several grams of fiber per serving. [17]
  3. While it may seem counter-intuitive to increase your intake of fat, healthy unsaturated fats can actually fight belly fat rather than add to it. Avocados, olive oil, raw nuts, and fish are all great sources of monounsaturated fats that will fill you up and give you more energy without increasing unwanted body fat. [18]
    • In contrast to unsaturated fats, which can fight belly fat, saturated and trans fats, such as those found in processed cheese, can contribute to belly fat and easily derail your progress.
  4. Sugar is likely one of the biggest contributors to the development of your muffin top. Foods that are high in processed sugar tend to be very high in calories, which can be difficult to burn off. [19] Processed sugar can also be addictive, causing you to overindulge and increase the amount of fat stored in your belly. [20] Therefore, to get rid of your muffin top, it’s crucial that you avoid consuming too much sugar and instead, focus on filling up on healthier options.
    • While it’s important to cut back on sugar, you don’t need to give it up entirely to get rid of your muffin top. Try to eat sugar only occasionally and practice portion control when you do.
    • When you’re craving something sweet, try eating fruit instead of anything made with processed sugar. While fruits are still high in sugar, the natural sugar found in fruits is much less likely to contribute to belly fat.
  5. To help get rid of your muffin top, avoid eating highly processed carbohydrates, including white bread, pastries, cookies, cake, white rice, and potato products. While eating some healthy carbohydrates helps fuel your body for workouts, processed carbohydrates can increase your insulin levels and, in turn, increase or maintain the amount of fat stored in your belly. [21]
    • Insulin keeps fat where it’s currently stored. Therefore, if you have a muffin top, increasing your insulin levels can keep your belly fat where it is. [22]
    • Instead of processed carbohydrates, focus on eating healthy, whole grain carbohydrates, such as quinoa and oats. [23]
  6. Skipping meals can increase your cortisol levels, which can contribute to belly fat. Therefore, it’s important that you make an effort to eat regularly to help manage your body’s stress hormones. [24]
    • Eating healthy snacks and regular meals will also help keep you from overeating or snacking late at night.
    • Eating regularly also keeps your metabolism from lagging, which is essential for getting rid of your muffin top. [25]
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Method 3
Method 3 of 3:

Creating Healthier Habits

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  1. Stress is a huge contributor to belly fat. When you’re stressed, your cortisol levels can skyrocket, leading to more fat storage in your midsection. To avoid this, make time for activities that help relieve your stress. [26]
    • Reading, playing an instrument, or hitting the golf course, for example, are all great options for stress-relieving activities.
  2. Sleep has a huge impact on your ability to fight belly fat. When you don’t get enough sleep, you likely have a harder time controlling your appetite, cravings, mood, and motivation. By getting enough sleep, you’ll have the energy to stay motivated to stick to your diet and exercise plan and get rid of your muffin top.
    • Getting enough sleep also helps keep your cortisol levels down, which helps fight belly fat by helping your body manage stress.
    • Sleeping also helps decrease late night snacking, which can derail your progress and contribute to muffin top.
  3. When you add muscle mass and lose belly fat, the number on the scale may stay the same or even increase. Instead of relying on your weight to track your progress, take time to assess how you feel and how your clothes fit. This will be a much more accurate indicator of whether your muffin top is shrinking or not. [27]
  4. While losing belly fat can make you feel better and help your clothes fit better, it can also play a big role in improving your health. Having excess belly fat can increase your risk of diabetes and heart disease. [28] Therefore, if you have excess belly fat and are worried about your health, talk to your family doctor or a nutritionist about creating a diet and exercise plan specifically tailored to your needs, medical history, and lifestyle.
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Expert Q&A

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  • Question
    How do I target the fat around my hips?
    Steve Bergeron
    Personal Trainer & Strength Coach
    Steve Bergeron is a Personal Trainer, Strength Coach, and the Co-Owner of AMP Fitness in Boston, Massachusetts. With over a decade of experience, Steve specializes in educating, guiding, and empowering his clients to develop healthy habits and reach their individual fitness goals. He holds a BS in Exercise Physiology and is an NSCA Certified Strength and Conditioning Coach (CSCS), ASCM Health and Fitness Specialist (HFS), Strong First Kettlebell Coach (SFG), and Certified Functional Movement Screen Specialist (FMS). AMP Fitness’ mission is to create a community that is inclusive and gives people the tools and support they need to succeed.
    Steve Bergeron
    Personal Trainer & Strength Coach
    Expert Answer
    Unfortunately, when it comes to spot reduction, targeting certain areas of your body for fat loss is a myth. You'll need fat all over to see a reduction in fat around your hips. Most of this progress will happen in the kitchen with your diet. If you are looking to build muscle tone, that is something that could be effectively achieved by using exercises in your routine that target that area for your stomach. Core exercises will definitely help muscle tone, but you're not going to be able to see the tone unless you are focused on your nutrition and that weight loss over time.
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      References

      1. ↑ https://www.shape.com/fitness/workouts/it-bad-do-same-workout-every-day
      2. ↑ https://www.shape.com/fitness/workouts/it-bad-do-same-workout-every-day
      3. ↑ Steve Bergeron. Personal Trainer & Strength Coach. Expert Interview. 12 February 2021.
      4. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
      5. ↑ http://www.oprah.com/health_wellness/get-rid-of-muffin-top-best-exercises-muffin-top/all
      6. ↑ http://www.oprah.com/health_wellness/get-rid-of-muffin-top-best-exercises-muffin-top/all
      7. ↑ Steve Bergeron. Personal Trainer & Strength Coach. Expert Interview. 12 February 2021.
      8. ↑ http://www.oprah.com/health_wellness/get-rid-of-muffin-top-best-exercises-muffin-top/all
      9. ↑ https://www.self.com/story/moves-to-melt-away-muffin-top
      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345
      2. ↑ https://www.healthline.com/health/yoga-for-weight-loss
      3. ↑ https://www.healthline.com/health/yoga-for-weight-loss
      4. ↑ https://www.nytimes.com/article/healthy-eating-for-runners.html
      5. ↑ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
      7. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
      9. ↑ https://health.clevelandclinic.org/all-about-fats-why-you-need-them-in-your-diet/
      10. ↑ https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/
      11. ↑ https://health.clevelandclinic.org/break-your-sugar-addiction-in-10-days-infographic/
      12. ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-carbs.htm
      13. ↑ http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/pancreas/insulin_phys.html
      14. ↑ https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
      15. ↑ https://www.piedmont.org/living-better/what-happens-to-the-body-when-you-skip-meals
      16. ↑ https://www.piedmont.org/living-better/what-happens-to-the-body-when-you-skip-meals
      17. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/
      18. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
      19. ↑ https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat#section21

      About This Article

      Article Summary X

      Getting rid of your muffin top can be hard because belly fat is tough to lose, but by exercising regularly and eating healthily, you can do it! Aim to exercise at least 3 times a week for 30 to 60 minutes, depending on your fitness level. You should also mix up your workout routines so you exercise more muscles, which will help you burn fat quicker. For example, try running for 1 session and doing some weight training the next time you exercise. Alongside your exercise routine, eat plenty of lean proteins, like fish and chicken. Lean proteins fill you up more, making it less likely that you’ll want to snack on unhealthy foods. It’s also important to cut down on calories, so choose low-calorie foods that are high in fiber, like apples, broccoli, and spinach. For tips on how to make your exercise routines more effective, keep reading!

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