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5 Easy Ways on How to Lose Your Muffin Top
As a nutritionist, most of my clients have been women. The three places they want to lose weight most are the legs, behind the arms, and the waist. The dreaded “muffin top” compares someone humorously to a breakfast pastry. All joking aside, there are many ways to lose weight in general, but this article will focus on 5 easy ways how to lose your muffin top.
Eat Lean Protein and Green Vegetables
One of the best ways to lose stubborn belly fat or the muffin top is to reduce starchy carbs and sugars in your diet. Eating only green leafy vegetables and lean protein sources will make your body a fat-burning furnace.
This is the same diet that Brad Pitt did for the fight club movie, which made him lean around the belly area.
I can’t recommend this diet as a long-term solution as it is extremely restricted, but as long as you receive okay from your doctor, it is okay to lose weight in short periods.
Here is a breakdown of some approved foods when eating this way:
Lean Protein Sources
- Egg whites
- Chicken breast
- Turkey breast
- Lean pork
- Lean beef
- Brussel sprouts
- Bitter Green Salad
When eating this way, ensure you season your food well, as this diet will make your body lose salt and electrolytes, especially when exercising.
Speaking of exercise…
Intense Weight Training
Weight training will not only help increase your metabolism to burn stored body fat, but it will also help reshape your body (and, more specifically, lose the muffin top)
We think a great place to start is a full-body workout three times per week (Monday, Wednesday, and Friday) if you’re just starting.
Remember to always consult your physician before starting a new exercise plan.
Do Stomach Vacuum Exercises
When talking about losing your muffin top, my clients assume they need to do thousands of sit-ups, crunches, and leg raises to make their waist smaller. This is a bit of a myth, as doing strength training can make your abdominal muscles larger, which is not what we want.
Doing stomach vacuum exercises is a technique that bodybuilders have been using for over 70 years. They did this to enhance the “v-taper” effect with a tiny waist and broad shoulders.
Doing this consistently over time will make your waist smaller and help you lose your muffin top in conjunction with a healthy diet and exercise.
This is how you do the vacuum exercise:
- Stand up straight
- Place hands on your hips
- Exhale all air out of the lungs
- Expand chest
- Pull stomach in as much as possible
- Hold for 10 seconds
- Continue by doing 3 sets a day, 3 times a week.
- Every week, add 10 seconds until you are up to 60 seconds.
Eventually, your abs and stomach will get smaller and tighter. This, of course, will work even more when you are eating well and doing cardio.
Start Jumping Rope
Jumping rope is one of the best ways to burn fat, get into shape, and lose your muffin top. We like that jump rope is portable and cheap! There is no excuse. You can do it almost anywhere!
Jumping rope is extremely challenging, so start slow when you begin. I like to start at 5 minutes, then work up from there as you build endurance.
Jumping rope can burn an impressive 800-1000 calories per hour.
We recommend using a weighted jump rope to get the maximum calories burned per hour. We use Cross Rope as a rope of choice.
Begin a Plan
Whether you decide to use a plan, the key is that you have something that will keep you motivated to achieve your goals. We think there are many paths to the same goal and hope you find a way there.