The Perfect Muffin Top Diet for Women Who Want a Smaller Waist

There's no need to cover your mid-section any longer!

muffin top diet

If you could change one thing about your body, what would it be? For some women it’s their arms, and for others it’s their legs. For so many of us (myself included), it’s that all-too-common muffin top area. So many women tend to carry fat around their waists, and unfortunately it’s pretty hard to shed the pounds in that area. Talk about frustrating! It’s not impossible, though, especially if you follow this smaller waist diet.

You don’t have to cover your muffin top with low-hemmed shirts, baggy dresses, and high-waisted everything. I admit that these styles do look super cute, but you can also break free of covering yourself up. Follow this smaller waist diet instead and celebrate with a crop top or low-rise jeans. No more feeling self-conscious of that little belly roll, lurking right above the waistline.

The Perfect Muffin Top Diet for Women

smaller waist diet

We picked out 27 foods (that also happen to be delicious) to target belly fat. Keep in mind, though, that this smaller waist diet should be paired with a good workout routine. It’s pretty difficult to target one area of the body for fat loss, so the best strategy is to add some great full-body workouts and cardio exercises to burn fat.

Get ready to say goodbye to that stubborn belly fat and hello to life without a muffin top!

1. Avocados

avocados on the muffin top diet

Love avocado toast? There’s a reason for that! It’s high in Vitamin B-6 and mono and polyunsaturated fats, the healthy fats. It’s also naturally sodium, sugar and cholesterol-free, so it will satisfy both your nutritional needs as well as your tastebuds. Add a little sea salt, paprika, and crushed pepper, and you’ll never look back!

You may also like: Vegan Avocado Spinach Smoothie

2. Chia Seeds

chia seeds for flattening your tummy

High in fiber and energy, these chia seeds have so many uses! Toss them in a smoothie recipe, or on top of your morning yogurt or oatmeal for an added crunch. I like to throw them in my salad dressing, as well, for that extra boost of nutrition.

Try: Blackberry and Chia Breakfast Pudding or Cocoa Cherry Chia Pudding

3. Seltzer

lemon ginger sparkling water

The perfect alternative to your favorite sugary soda is seltzer. The bubbly beverage comes in multiple flavors. My favorite is lime – simple yet delicious – but you can add other flavors, like  cranberry, orange, pomegranate and raspberry.

Try: Healthy Lemon-Ginger Sparkling Water

4. Bananas

fight belly fat with bananas

Did you know a single banana has over 400 mg of potassium? Say adios to those annoying Charlie horse cramps! This fruit has so many uses and a seemingly infinite number of benefits. You can make banana pancakes (with few additional ingredients other than bananas). Or, make this roasted banana smash as a rocking addition to your morning oatmeal.

You may also like: Peanut Butter Banana Smoothie

5. Sweet Potatoes

vegetables for fat loss

You might hear the word “carbohydrate” when you hear the word potato, but that doesn’t really apply to sweet potatoes. Their nutritional value far outweighs the number of carbs! They speed up your metabolism and keep your blood sugar low. Soon, sweet potatoes will become your go-to for any dinner side dish in this smaller waist diet!

Try: Sweet Potato Quinoa Bowl or this Sweet Potato and Black Bean Enchilada Bake

6. Quinoa

cucumber quinoa salad with ground turkey, olives, and feta

Quinoa is the ultimate superfood. It contains all nine essential amino acids, making it a complete protein (just like meat). Quinoa is also gluten-free! Learn the secret to making light and fluffy quinoa.

You might also like to try: Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta

7. Lemons

burn belly fat with lemon

Lemons might taste acidic, but they’re actually pretty high in alkaline. Eating foods containing alkaline can help combat everything from the common cold to cancer. As a bonus, it also aids in maintaining a healthy weight. Adding lemons to a water bottle every morning is my favorite way to add them to my smaller waist diet!

Try: Slow Cooker Greek Lemon Chicken or this Morning Lemon and Mint Detox Water

8. Almonds

almonds on the muffin top diet

The snack that everyone’s talking about is the talk of the town for a reason! High in fiber, almonds will keep your tummy full throughout the day. You can eat them plain, but you can also make these smoked and spicy roasted almonds.

9. Coconut Oil

coconut oil to lose the muffin top

Coconut oil is such a versatile ingredient. It can be used as a skin and haircare product while also combatting heart disease when used in foods. It’s easy to digest and supports a healthy thyroid by offering beneficial healthy fatty acids to your body. Plus, all of those benefits also help with weight loss!

Check out: 101 Uses For Coconut Oil

10. Apple Cider Vinegar

apple cider vinegar and cranberry detox drink

While apple cider vinegar may taste bitter, it has a great ability to detox your body. It can also help prevent diabetes. You’ll definitely want to try our Apple Cider Vinegar and Cranberry Detox Drink.

11. Cinnamon


Cinnamon is the perfect spice to add to your recipes. It adds a calorie-free layer of flavor to help you stick to your health goals!

Try: Simple Cinnamon Vanilla Protein Bites

12. Olive Oil

olive oil

Olive oil is a necessary ingredient in most Mediterranean cooking. It can also help prolong your life expectancy – it has been proven to aid in preventing heart disease! Read all about the benefits of olive oil.

13. Tomato Juice

tomato juice

There are so many benefits of drinking tomato juice – you get all the nutrition of tomatoes in a tasty beverage. When picking a juice at the grocery store, remember to look at the nutrition label. You want to choose one with low sodium and all natural ingredients.

Try: Creamy Tomato Soup

14. Black Beans

Our Amazing Black Beanadillas are easy to prepare and taste absolutely magnificient!

Black beans are rich in protein, making them a go-to choice for weight loss and muscle gain. In addition to protein, they’re full of fiber and potassium, making them packed to the brim with nutritional value.

Try: Amazing Black Beanadillas or our Protein Black Bean and Lentil Soup

15. Green Tea

smaller waist diet

Green tea is the hidden gem of any smaller waist diet. It contains natural caffeine that helps speed up metabolism, and it also helps you burn calories throughout the work day. As a bonus, it also contains antioxidants that will naturally rid your body of unwanted toxins.

16. Hard Boiled Eggs

clean eating cobb salad

Hard boiled eggs are my favorite snack. Throw it in your salad or eat them plain with a pinch of black pepper. They’re low in calories and high in protein, keeping your tummy fuller for longer!

Try: Clean-Eating Cobb Salad

17. Greek Yogurt

greek yogurt chicken salad

Filled with probiotics, nonfat Greek yogurt is a great snack. It will set you on the path to a flat belly (no more muffin top!). Add it onto your favorite batch of granola topped with raisins for a quick and yummy breakfast.

Try: Greek Yogurt Bark or Greek Yogurt Chicken Salad with Toasted Pecans and Apples

18. Turmeric

lemon turmeric bites

Turmeric may not be a spice that is commonly used in American cuisine. After reading about these benefits, you might look towards the Middle East for your next go-to meal. A cholesterol-regulator, cancer-fighter, and a fat-burner makes turmeric a triple threat!

Try: No-Bake Lemon Turmeric Energy Bites

19. Dark Chocolate

smaller waist diet

When we say dark chocolate, we mean the darkest chocolate you can find. The darker the chocolate, the lower the amount of sugar in each bite. Give these Dark Chocolate Nut Clusters a try!

20. Grapefruit

broiled salmon with avocafo grapefruit salsa

This fruit keeps insulin levels low, which in turn aids in weight loss and a creating a faster metabolism. Yum! Having half a grapefruit for breakfast might not seem like such a bad idea, after all.

Try: Broiled Salmon with Avocado Grapefruit Salsa

21. Salmon

smaller waist diet

Speaking of salmon! Salmon contains omega-3 fatty acids that are essential to weight loss. Say goodbye to that muffin top for good!

Try: Sriracha Salmon Power Bowl or Creamy Spinach Poblano Salmon

22. Celery

smaller waist diet

When you’re craving a bit of crunch in your smaller waist diet,, look no further than this nutritious green stalk. For the best results, dip a stalk in your favorite hummus!

23. Peppermint

smaller waist diet

This herb aids in bloating, indigestion, or constipation. A cup of peppermint tea might just be the solution to a productive digestive system, unexpected gas, or bloating. Combined with ginger, it makes a perfect detox tea.

24. Flax Seed

smaller waist diet

Flax seeds are high-fiber seeds (like chia seeds) that you can add in your morning or mid-day smoothie. Full of omega-3s, flax seeds are the perfect alternative if salmon isn’t your thing. Just make sure you grind them up first. Still unsure?

Try: Wild Blueberry, Mint, and Flax Seed Smoothie or Flax and Apple Raisin Oatmeal

25. Lentils

Spicy Lentil Salad

Lentils are low in cholesterol and support strong heart health with their high levels of magnesium. Who wouldn’t be happy with a healthy heart?

Give this Clean-Eating Spicy Lentil Salad a try.

26. Garlic

garlic lime shrimp

Garlic is a cancer-fighting substance (especially when eaten raw). It also brings guilt-free flavor to your favorite meals while also combating stubborn belly fat.

Try: Grilled Shrimp Skewers with Garlic Lime Shrimp Marinade

27. Grapes


My favorite way to eat grapes is to freeze them! They’re the perfect frozen treat because they’re sugary and sweet. Luckily, all that sugar is natural, so you can eat them guilt-free.

Try: Skinny Mustard Chicken Salad

What do you think of the foods included in our smaller waist diet?

Enjoyed reading this post? Check out more:

Our weight-loss plans don’t stop at the muffin top! Tone your arms, get strength in your legs, and improve your core with our workout plans. Couple that with our weight-loss plans like this smaller waist diet, and you’ll have the best look of your life!

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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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  1. I think there is a typo on the avocado section. It says “saturated fat (the good kind of fat).” Isn’t it unsaturated fat that is the good kind of fat and found in avocados?

    1. Amy, You’re right! I’ve corrected the information. Thank you for bringing this error to our attention. We love our readers and that they
      are willing to let us know when something needs correcting. You’re the best. 🙂

  2. I have been eating all these items for 4 months. No sugar whatsoever. Hardly any carbs. Excersise I do 1hour of pilates 30 mins treadmil.3 to 4 times a week. I dont know why my clothes still fit the same. Ive spoken to professionals doctors physios instructers. Noone knows why. I am 50. Small frame but my bulge won’t go. Why? Disheartened.

    1. I have been doing stationary bicycle for 2 hours for 6 months( ever day of ever single week) l have been eating healthy, my diet is only 200 calories. I hardly eat carbs or sugar. But after six months of exercise l have only lost 12 pounds and that’s just because of my stomach l used to have a medium big stomach so now l have a flat stomach but my main problem is my muffin tops. I also tried doing core/ab workouts for 3 months but still no change. I think l should change my diet but l don’t think that’s the problem please tell me what l have to do or eat.

  3. I just have to say I LOVE THIS ARTICLE!!!? I’m going to save it to my home screen so I can use it to shop for the right things.

    1. Hi Kasondra,

      We have tons of different recipes on the site with each of these ingredients. Feel free to search each of them to see what yummy recipes come up, but you may also like this 7-Day Whole30 Meal Plan! It incorporates several of the ingredients from this list! Hope that helps 🙂

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