How To Get Rid of Your Muffin Top? [Best Guide-2019]

Get Rid of Your Muffin Top
Get Rid of Your Muffin Top

Do you hate seeing the jiggly fat visible above the top of your pants or skirts? Want to know how to reduce fat in that particular part of your body?

A muffin top is a term used to describe the skinny layer or body fat visible above the waistline of pants or skirts because of tight clothing. Where does the term “muffin top come from, you ask? The fatty layer bulging above your waistline appears a lot like an American baked product Muffin(a small domed spongy cake made with eggs and baking powder). Particularly, when it is baked in a muffin tin or a cup. 

This usually happens as a result of high fat to muscle ratio in your body. You are more likely to develop a muffin top if you are “skinny fat” or on your way to becoming one. This layer just hangs out and makes you look fatter than you are. But does this mean you can never wear your favorite tight jeans or skirt again? Yes, it is possible but not by performing spot reduction exercises or cutting down your calorie intake. You need to evaluate your diet, workout routine, sleep cycle and much more.

Is spot reduction possible? Can I get rid of muffin top through the exercise of specific muscles?

Marketers claim that it is possible to reduce fat in a particular area of your body with the help of diet plans, fat-burning machines, and by exercising specific muscles. This plot worked great in the last 20-30 years but I guess in 2019, we all know there is no such thing as spot reduction. It is not possible to burn fat in a specific area of your body. You either slim down entirely or gain more weight to bury “troubled areas” like “muffin tops” in body fat or muscle.

Even the American Council on Exercise rubbishes the claims by internet marketers that the “feeling of burn” you get after performing an exercise is due to your body fat. The Council confirms that this feeling is merely due to the production of lactic acid in the muscles. According to the same source, still, there are plenty of people who fall prey to false promises like ” Melt that fat!” and “Feel the burn!”. Yes, you can shed the extra pounds off of your body but only by increasing your overall fitness levels.

How can I increase my overall fitness levels to finally get rid of my muffin top? 

1. Eat more

This advice might seem weird as most exercise programs tell you otherwise. But eating less will lessen your body’s metabolic rate. This will, in turn, make you lose and gain weight in quick successions. Instead of getting rid of your muffin top forever, you will get caught up in losing the extra weight that you keep putting on. So, don’t eat less and eat more. Get your metabolism up. 

2. Cut down the intake of sugar

A high intake of added sugar makes it difficult for you to get rid of your muffin top. You will not up-your-metabolism and hence, never get back to your ideal weight. Go on a 30-day no sugar challenge. Notice the difference in your energy and focus levels. 

Do you consume sugary soda or lattes everyday? Do you add sugar to your food? 

The National Health Service (NHS) states that a person above 11 should not consume more than 30 grams of added sugar in a single day(that’s about 5-6 teaspoons). Added sugar should never exceed 5 percent of your total calorie intake in a day. Added sugar leads to abdominal fat. Hence, cutting down sugar intake can help get rid of your muffin tops.

3. Join a gym

Along with nutrition, having a good workout plan will help you rid of that muffin top fast. Join a gym and, if possible, hire a personal trainer. A personal trainer will put you on an exercise routine to get your fitness levels up. As you begin to feel stronger and sharper, you can switch entirely to lifting weights. Besides, while you are exercising, don’t mull about your muffin tops. They will melt away along with fat in other parts of your body.

4. Get rid of stress from your life

Plenty of research has been done on the subject of “interrelation between stress and weight gain.” All studies have found a strong link between the two. Research by the University Medical Center Rotterdam concluded that there is a bidirectional relation between stress and obesity. More stress leads to more weight and vice versa. They also stated that stress is the major reason behind the formation of abdominal fat. Hence, to get rid of your muffin tops, adopt and more stress-free and happy lifestyle. 

5. Liposuction

If exercising, eating good food and taking care of your health does not help you get rid of your muffin top, then you can look at alternatives like Liposuction. Liposuction is a fat removal procedure used by cosmetic surgeons. An immediate result is one thing that Liposuction guarantees. 

After the surgery, you will look apart and your muffin tops, love handle, or abdominal fat will be gone. However, care must be taken as Liposuction does increase the risk of cardiovascular disease in the future. This is possible if you don’t exercise regularly after the surgery. A report by WebMD confirms the effectiveness of Liposuction in getting rid of your muffin top but it also states it’s side effects if the patient fails to exercise after the surgery.


It is great to work out, maintain a strict diet, reduce stress from life, or getting plastic surgery, etc but bear in mind that there are areas in a human body that are genetically predisposed to get fat. Body parts like the back of the arms, lower back, belly, inner thighs, etc are more likely to accumulate fat. So, having some fat in these areas is never a bad thing. The problem only occurs when it begins to hang out of your waistline.

Also Read- Epsom Salt Bath Benefits for Weight Loss

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