A muffin top might sound like a cute thing to have, but most of us consider it far from adorable. Usually the result of excess belly fat, a muffin top occurs when flesh spills over the sides of tight jeans and pants.
How can you get rid of your muffin top? Read on for some tips.
Banishing Belly Fat
Unfortunately, belly fat is one of the most stubborn fats to get rid of. Also called visceral fat, excess belly fat is considered a major risk factor for heart issues and blood sugar problems. And according to a new study, even anxiety.
Of course, diet and exercise are fundamental when it comes to weight loss. But losing unwanted pounds may be made easier by knowing exactly what to eat — and what not to eat.
So to help you shed that excess weight, here are 10 Belly Fat Busting Tips. You’ll find out what to do, what to eat, and what to avoid.
For some people, a few changes here and there might help reduce belly fat. Others may have to do a complete lifestyle overhaul to truly banish that muffin top for good.
10 Tips to Help You Bust Belly Fat
1. Eat Lots of Soluble Fiber
Studies have shown that eating fiber helps decrease belly fat. One study in particular found that for every 10-gram increase in fiber, belly fat decreased by 3.7% over a five-year period 1
Other research has shown that consuming more fiber in general helps you feel more full, leading you to eat less overall.2
Some great sources of soluble fiber include avocados, Brussels sprouts, apricots, blackberries, and legumes.
2. Avoid Trans Fats
Trans fats (also called “partially hydrogenated fats”) are unsaturated fats pumped with hydrogen that can be found in margarine, some types of spreads, and some packaged foods. They are not heart healthy, in fact, quite the opposite.3,4
Reducing trans fat intake may do wonders for your waistline. Stay vigilant and read nutrition facts labels carefully to determine whether the foods you eat are loaded with trans fats.
3. Reduce Alcohol Intake
Excessive alcohol consumption is not only bad for your liver, it can also result in weight gain, particularly around the belly area. Studies have linked alcohol directly to the storing of fat along the waistline.5
Although having only one drink a day is deemed relatively harmless, consuming multiple drinks (even once in a while) may still result in weight gain.6 Limit your intake as much as possible to help reduce belly fat.
4. Have More Protein
Diets high in protein may help curb your appetite and promote that feeling of fullness to prevent you from eating more for no reason.7 One study also found that quality protein intake may help to reduce abdominal fat.8
Try to replace a serving of carbs with protein daily. Fish, meat, eggs, nuts, and legumes are all good sources of protein. Look for fish that is “wild-caught,” not farmed, and beef that is grass-fed and pasture-raised.
5. Chill Out
Being stressed out causes your body to produce the hormone cortisol, which has been linked to increased appetite and abdominal fat.9 Studies show people who are already overweight have a higher chance of producing cortisol and gaining additional weight due to stress.10
If you’re often stressed, try to take some moments during the day for yourself to focus on relaxation. Meditation, breathing exercises, and just finding a quiet spot to sit may help you relax… and recharge.
6. Take A Spoonful of Apple Cider Vinegar
As it turns out, apple cider vinegar (ACV) has proven weight loss benefits. In one study, men who took one tablespoon of apple cider vinegar per day for 12 weeks lost half an inch from around their waists.11
Take a spoonful of ACV diluted in water, or add some ACV to food, like salads, to reap its full benefits.
7. Cut Down On Sugar
Several studies relate high sugar intake with preventable illnesses, including certain heart issues.12,13 In one study, there was also a direct correlation between high sugar intake and obesity in adolescents.14
Reduce sugar intake as much as you can, and avoid foods with added sugars like fruit juices, soda, sweet pastries, and candy.
This is possibly the easiest one on the list. It’s been shown time and again that not getting enough sleep is linked to weight gain.15
One study that spanned 16 years found women who slept less than five hours per night were more likely to gain weight than those who got at least seven hours of sleep.16
Try to get at least seven hours of sleep per night. It might be just the adjustment needed to bust that muffin top!
9. Cook With Coconut Oil
Studies have found consuming coconut oil to be helpful in reducing belly fat in both men and women.17,18
Try to consume about two tablespoons of coconut oil per day, or better yet, replace your regular cooking oil with coconut oil to keep from adding more fat to your diet.
10. Drink Green Tea
Green tea contains epigallocatechin gallate, a powerful antioxidant that studies have shown may be effective in helping to reduce belly fat.19 In one study, participants greatly reduced belly fat over a 12-week period by drinking catechin-enriched green tea.20
It should be easy enough to add green tea to your diet – drink a mugful daily for best results!
Muzzle That Muffin Top
Belly fat isn’t just an appearance issue… it’s a health issue. But it’s definitely not an insurmountable obstacle. With some concerted effort, you may be able to reduce your waistline. Try incorporating these tips into your lifestyle to which work for you. Then you can really mount the best fight possible against the dreaded muffin top!
3 Reasons To Drink Papaya Juice (plus, 3 savory papaya recipes)
Beyond Gut Health, These 7 Probiotic Benefits are Amazing!
Feeling Dizzy? 7 Natural Therapies That Can Help