How To Get Rid Of Fat Around Waist

How To Get Rid Of Fat Around Waist – < Blog < Lose Weight < Weight Management < What is Muffin Top, and how to get rid of it?

Love handles, belly flab, muffin top: these are just a few of the names we use to refer to abdominal fat. This type of fat overflows beyond the waist and can make us feel uncomfortable when wearing tight-fitting clothes.

How To Get Rid Of Fat Around Waist

How To Get Rid Of Fat Around Waist

Read this article to learn how to get rid of your muffin top through lifestyle changes and targeted exercises.

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Muffin top is the name given to the excess fat around the waist. It becomes more visible and pronounced when you wear tight-fitting pants, underwear or skirts.

Muffin tops result from excess visceral and subcutaneous belly fat, usually caused by a poor diet and lack of exercise.

How fat is accumulated and distributed is driven by genetics and hormones, which also influence metabolism and regulate appetite. [1] [2]

As we have established, muffin top is a result of excess abdominal fat. As such, it can endanger your health and potentially lead to serious chronic diseases.

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Excess belly fat, especially visceral fat that accumulates around the organs, is linked to high blood pressure and, therefore, to cardiovascular disease. [3]

Researchers believe intra-abdominal fat can cause insulin resistance in the liver through direct circulatory communication with the organ. In turn, insulin resistance makes it difficult for the body to process carbohydrates effectively, leading to high blood glucose levels, which can lead to type 2 diabetes. [4]

Both intra-abdominal fat and visceral fat are linked to cardio-metabolic impairments, such as dyslipidemia, diabetes, systemic inflammation, hypertension, and heart disease. When paired together, these health problems can lead to the development of metabolic syndrome. [3] [5]

How To Get Rid Of Fat Around Waist

Excess adipose tissue stored around the midline can also pose a risk to your endocrine system, which is the system that regulates hormones.

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This is because some hormones are produced in the fat stores and because high-fat levels lead to increased oxidative stress, which is correlated to abnormal secretion levels of cortisol, the stress hormone, and insulin. [6]

After we discussed the chronic conditions and health issues linked to high levels of abdominal fat, it is now important to understand whether you should be concerned about your belly fat.

The simplest thing you can do to roughly assess whether your muffin top is a risk to your health is to check your BMI score.

To achieve this, you just need to divide your body weight in kilograms by your height in square meters, as shown in the example below.

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Depending on your body composition, a BMI score above 25 indicates that your body weight may be too high for your height, and therefore dropping some fat may be required to prevent health issues. [7] [8]

BMI score can vary with different body types, so it is not always the most accurate measure of health. For example, a person with a lot of muscle mass leading to extra weight may be obese, even though they are very fit people, so interpret the results with caution.

Even if you have a healthy BMI, calculating your waist-to-hip ratio allows you to determine whether you’re carrying too much fat around your waist.

How To Get Rid Of Fat Around Waist

If you have a WHR of 0.5 or more, you’d be better off getting rid of your muffin top, as it could be a health hazard. [7]

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To determine your WHR, simply use a tape measure and take the circumference of your waist and your hips, then divide your waist by your hip measurements.

Below you can find the most common methods to evaluate body composition that can be done at home or with professional help.

These methods may be less accurate in calculating body fat because they are performed with non-calibrated tools and are performed by non-professionals.

Professional: DEXA scan, BIA (bioelectrical impedance analysis), hydrostatic weighing (underwater weighing), skinfold measurements performed by a trained professional, or air displacement plethysmography (BOD POD).

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These methods are more accurate because they rely on more sophisticated technology and are performed by professionals with a lot of experience with the machines and tools.

Body fat distribution is driven by genetics and affects the way fat accumulates around the waist. Likewise, the higher your body fat percentage, the greater the chances of a muffin top.

According to ACE guidelines, you can find below average body fat percentage norms for men and women. [8]

How To Get Rid Of Fat Around Waist

In this section, you can find some tips that teach you how to lose your muffin top and get a toned midsection

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Changing your eating habits and eating a balanced diet rich in whole foods and high in protein helps you lose belly fat while boosting your health. A high-protein, whole-food diet slows digestion, promotes longer-lasting satiety, and provides plenty of nutrients.

Protein also triggers fullness signals and boosts metabolism by requiring more energy to be digested. [9] And don’t forget to include healthy fats in your diet to promote brain and cellular health and support metabolic pathways. [10]

Maintaining a calorie deficit through diet and exercise is essential to allow your body to use the excess fat to produce energy and get rid of your muffin top. [9]

Core workouts are useful if you want to achieve a tight stomach. Working the muscles under your muffin top can help you burn calories while making your core toned and strong.

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Remember, it is difficult to treat fat, so you should combine exercise with a healthy diet and other full-body movements. Here are some of the best core exercises you can try:

You can also train your core and get rid of your muffling top through compound weight lifting exercises, such as squats, deadlifts or lunges.

Cardio workouts can help you lose your muffin top by increasing your energy expenditure and improving your body’s efficiency in burning fat. [11]

How To Get Rid Of Fat Around Waist

Walking, running, cycling, or rowing are all great ways to get your aerobic activity up and shed fat.

What Is Muffin Top, And How To Get Rid Of It?

HIIT training can help you shed fat and improve your body composition by raising your metabolic rate, promoting lean mass growth, burning calories and improving fat metabolism. [11] [12] HIIT workouts allow you to burn a good amount of calories in a short period of time; Therefore, they are ideal for those who are working on a time crunch.

Quality sleep and stress reduction are vital to support weight loss. These factors affect metabolic adaptations that can promote fat gain.

A lack of sleep can negatively affect the secretion of hunger hormones while also elevating stress levels and thus leading to an increased secretion of cortisol. Decreasing cortisol levels is critical to losing weight, as high circulating levels of this hormone stimulate intra-abdominal fat accumulation. [13] [14]

Keeping hydrated can help fat loss by curbing appetite, reducing water retention and improving the absorption of nutrients. [15] [16]

Ways To Rapidly Lose Belly Weight

Having a muffin top means you can carry excess fat on your torso. Although this may make you feel uncomfortable, there are several ways to lose weight and shrink your waistline. Here are the main points about abdominal fat and how to get rid of muffin tops:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or assistance and should not be relied upon to make decisions of any kind. Any action you take on the information presented in this article is strictly at your own risk and responsibility! You’ve only got two weeks to shrink your belly and hips before swimsuit season or that high school reunion. You can certainly jumpstart a weight-loss plan and see some results in two weeks, but how much depends on your starting weight and commitment. You can’t just target your belly and hips for weight loss, but a low-calorie plan that focuses on whole foods along with dedicated exercise will help you look—and feel—better for your big event.

You may want to lose weight primarily in your hips and tummy, but know that you can’t control what fat your body burns first. Fat is stored in fat cells throughout your body. Some people have more fat cells in certain “trouble” spots, which means that these areas are more prone to obesity. When you reduce your calorie intake below what you burn, your body mobilizes stored fat and converts it to usable energy. You can’t point to your hips or belly and tell your body that’s where you want it to lead fat loss, though – your body loses in a set pattern determined by genetics.

How To Get Rid Of Fat Around Waist

Women tend to store extra fat in the hips to support a baby during pregnancy. Hip fat is subcutaneous, which means it lies just under the skin, and it is notoriously stubborn to lose. Pinchable belly fat that expands over your waistline like a muffin top is also subcutaneous and harder to lose.

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If, however, your stomach is larger than 35 inches around like a woman, or 40 inches around like a man, you have an abundance of visceral fat. This fat is particularly insidious as it weaves around internal organs and secretes compounds that increase your risk of health problems, such as heart disease. Because visceral fat is more metabolically active, it is also more responsive

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