How To Get Rid of Muffin Top

You can have a muffin top (rolls in the abdominal area) even if you have a well-toned buttocks and thighs. This can be a great cause for insecurity because it often affects the way your jeans fit.

There are ways to remedy this situation. Of course, some muffin top removal methods take less time than others.

How it Starts

The presence of a muffin top usually accumulates over time. However, genetic plays a huge part in where fat is stored on your body, and in this case fat in some people is mostly stored on the hips.

If you have a muffin tip chances are you got it from your mother, grandmother, or even father. However, genetics does not play the only part in fat accumulation.

The amount of fat you have on your body usually is relative to the amount of activity you participate in on a daily or weekly basis. However, of course diet plays a big part in determining how much fat is stored in your abdominal region.

The Danger
Excess fat in the abdominal area is unhealthy, even the fat you cannot see. The hugest problem is the way this fat surrounds essential organs and eventually it could cause risk in heart disease or diabetes later on in life.

The Elimination Process

Exercise is one way to get rid of a muffin top. Aerobic exercises are ideal because this kind of exercise helps you get rid of body fat while improving your cardiovascular system.

Some common types of aerobic exercises include swimming, elliptical machine movements, speed walking, running, spinning, and biking. Doing this four times a week for 45 minutes a session is very helpful.

Strength training exercises are also very helpful. Kathryn Schmitz of the School of Medicine is one advocate of this category of workout. In fact, studies were conducted on the difference between the impact of strength training versus aerobic routines and how they help the body.

After about two years of observation, the group that participated in mostly 45 minutes of strength training for a certain number of days/sessions lost 3.7% body fat. However, the group that performed aerobic s routines for similar days/sessions a .1% body fat was only lost.

Additional Advice

You are advised to stay away from processed grains and refined sugars. This is in fact one of the most efficient ways to get rid of a muffin top. It also will help regulate your insulin levels. Whole grains, fruits, lean protein, and vegetables are heart-healthy alternatives to high-fat foods.

Some Inspiration

Part of whether or not you are able to lose weight has to do with how determined you are to change your ways. If you have the motivation inside of you to improve your whole quality of life you can reduce that fat you see in front of you.

It may be more difficult during different times in your life, such as after a pregnancy or aging. However, you can get rid of this problem if you are determined to follow a diet and activity plan that is right for you.


Make sure you lose weight at a healthy rate of 1 to 2 pounds per week. Any more than this could be too much stress on your body and could cause a fatal heart attack. Just be careful.