21 Ways to Lose a Muffin Top

Say "buh-bye" to muffin top madness.

What time is it? Time to melt that muffin top, my friend. Start today with these 21 ways to lose a muffin top.

Women of any age, size, or fitness level can develop that dreaded padding of fat that encircles the middle. Some women, particularly those in perimenopause and menopause, may be more vulnerable because of changes in estrogen levels.

Belly fat can harm your health by boosting inflammation in the body. That inflammation has the potential to trigger or worsen conditions like diabetes, heart disease, and some kinds of cancer.

But you can change! Start using the tips below to see a noticeable difference in the way your abdomen looks and feels. Choose two or three strategies to begin now—as in today—and then, in another week, incorporate more of these ideas into your lifestyle.

1. Boost fiber intake.
If you’re searching for ways to lose a muffin top, it might be tempting to avoid fiber-filled foods. In fact, fiber aids digestion and reduces the bloat and constipation that makes the stomach area look larger than it actually is. Our oatmeal recipes, chili recipes, and brown rice recipes are all excellent sources of fiber.

2. Ditch refined sugar.
Refined sugar, like white or brown sugar, adds nothing but empty calories to your diet—and your middle. Start slimming down with the 30-Day No Sugar Challenge.

3. Cut unhealthy carbs.
White breads, pastas, pastries, and other foods made using refined grains have been stripped of their nutrients, making them virtually empty-calorie foods. Swap out refined grains for whole wheat options. Serve Whole Grain Yeast Rolls for a healthier dinner roll recipe.

4. Eat healthy fats.
Healthy fats, like those found in nuts, avocados, and salmon, support metabolism and help prevent belly fat build-up. Add Honey-Dijon Glazed Salmon with a Hint of Lemon to the menu this week.

5. Pump up lean protein intake.
Protein isn’t stored by the body, so we need to consume it regularly to fuel the lean muscle growth that boosts metabolism. Our 9 Low-Carb, High-Protein Crock Pot Recipes list is a great place to discover meal ideas.

6. Reduce juice intake.
Sometimes juice isn’t all it’s cracked up to be—in particular, store-bought juice often contains excess calories, added sugar, and artificial colors.

7. Reduce or eliminate alcohol.
Alcoholic beverages, especially mixed drinks, are high in refined sugar and calories. Instead mix up one of these 7 Non-Alcoholic Drinks to Try.

8. Drink one full glass of water before each meal.
Water fills you up so you’re less likely to overeat at meal- or snack time.

9. Eat three small meals and two healthy snacks daily.
Eating nutritious foods regularly throughout the day helps keep blood sugar stable and provides a steady stream of energy. Check out our list of 39 Flat Belly Snack Recipes.

10. Choose healthy snacks.
Keep blood sugar stable and the body fueled with naturally low-calorie snacks filled with the nutrients that support weight loss. Add these 32 Clean-Eating Low-Calorie Snacks to your shopping list.

11. Eat a good breakfast–every day.
A balanced breakfast establishes a healthier metabolism for the rest of the day. Say “good morning” to these delicious Healthy Breakfast Recipes.    

12. Crank out the cardio.
Boosting the heart rate burns more calories so you burn through that muffin top more quickly. Try the Do-Anywhere Cardio Workout Challenge.  

13. Take on Tabata-style workouts.
Get moving with interval training exercises that burn fat via high-intensity movement. Slim down with our Fat-Scorching Tabata Interval Training.

14. Sculpt your core.
Use exercises that specifically work the core muscles that encircle the back and abdomen. Try 5-Minute Core-Tightening Workout or 8 Exercises to Reduce Muffin Top Fat.

15. Add weights to your workouts.
Weights work muscles harder to increase overall fat burn. Try the Lean Down and Get Strong Workout, which incorporates medium weights.

16. Pump it up with music.
It can be hard to find motivation to get moving sometimes, so pump the jam with these Exercise Playlists.

17. Walk 10,000 steps every day.
The more you move, the more you burn. Even if you can’t fit in a workout, you can still boost the amount of calorie-burning movement in your life. Learn more in How to Walk 10,000 Steps a Day: 5 Can-Do Tips.

18. Control stress.
Chronic stress throws important hunger-control hormones out of whack, triggering overeating and indulgence in carb- or sugar-heavy foods. Check out 15 Ways to De-Stress During the Day.

19. Sleep well.
Like chronic stress, lack of sleep disrupts hormones that regulate hunger. Give this exercise routine a go: 6-Minute Workout for Better Sleep.

20. Practice good posture.
Did you know that proper posture is one of the ways to lose a muffin top? It helps create the illusion of a smaller middle. What’s more, sucking in the tummy and standing tall engages core muscles so you can burn calories even when you’re just “standing there.”

21. Choose properly-fitting jeans.
We’re all about clean-eating foods and body-trimming fitness here at Skinny Ms., but this muffin top tip is a must. Jeans and other bottom pieces that fit well create a smoother silhouette that will make you feel fab—even while you’re still working to lose a few inches off the waist and hips.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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