When your jeans are not fitting the way they used to, or your swimsuit bottoms have a little extra hanging over the top, you feel it is time to make a change. The muffin top did not appear overnight, so do not expect it to disappear quickly, but with time and dedication, you can make the muffin disappear.

How To Get Rid of a Muffin Top

muffin topSpot-Reducing

Unfortunately, performing 100 crunches a day will not get rid of your muffin top. Do these exercises have value? Yes. They strengthen your core, improve your muscular endurance and increase your muscle tissue. The more muscle tissue you have, the faster your metabolism and the more overall calories you burn each day, but the if your goal is to get rid of the muffin top, you must move. Exercises such as crunches do not burn fat for fuel and your muffin top is all fat. It the extra calories you haven’t used that the body is storing for an emergency. If you are ever trapped in the wilderness that muffin top will come in handy, but for your daily life, you do not need that storage of fat.


To reduce the muffin top, you need to perform fat-burning, cardiovascular exercises. These are activities such as walking, biking, cross-country skiing, rowing, swimming, dancing, skating and using an elliptical trainer. As you can tell, all of these exercises use your large muscles, move your arms and legs and are things you can consistently perform for at least 10 minutes straight. Unlike crunches, which are very difficult to almost impossible to perform for 10 minutes, cardiovascular exercises use fat for fuel so you are able to last longer.

Your heart rate increases as you bring in oxygen for your body to convert fat from that muffin top into fuel for your workouts. Aim to exercise for at least 10 minutes at a time, but you need a minimum of 30 minutes a day to see changes. You can do this in three, 10-minute segments if your endurance needs to be improved.

Healthy Eating

The next step to reduce the muffin top is to not add to it. Any excess calories you take in are converted into fat. Speak with your doctor regarding the correct amount of calories for your body’s type and needs. Then, select a variety of healthy foods such as fruits and vegetables, low-fat dairy products, lean meats such as chicken and turkey and avoiding high-fat, sugary foods. Drink plenty of water to flush your system and keep you hydrated for your workout routine.


Add a total-body strengthening routine to increase your metabolism and burn more calories. That way the foods you eat will be used by the muscle tissue to build and sustain the fibers. Complete your routine every other day or at least twice a week.

Getting rid of a muffin top takes time and dedication, but it can be accomplished. Make a daily choice to exercise for at least 30 minutes. Aim for 45 to 60 minutes on days you have more time available. Eat healthy and be consistent with your new choices and you will slip into those jeans in no time and with no excess over the top.

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