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How To Lose The Muffin Top

     The "muffin top" is what is referred to the flab of flesh and lower back fat that hangs over the waistband of your skirt or pants. This fat found around your midsection is quite unsightly and can make it difficult for you to wear low waist skinny jeans, cropped tops or fitting clothing. However, if you are wondering how to lose the muffin top it is essential that you also get rid of the upper back fat or the "bra bulge" as well to achieve a complete slim and sexy back.

Below is a list of tips and techniques that will help you get rid of muffin top and bra bulge.

Eat Your Way to Eliminating The Muffin Top

One of the best ways to lose weight and get rid of the fat around the midsection is to eat a healthy and well balanced diet. Eating certain foods and avoiding others can play a crucial role in helping you lose the excess fat on your abdomen. These include dark-green leafy vegetables, lean proteins, and saturated fats like those found in things like avocados and coconut milk.

Reduce your Sugar Intake

We need high-quality and nutrient-dense calories to function properly and carry on our daily routine. However, when we eat more calories than we can burn, the excess calories are converted and stored in the body as fat.

Sugary foods contain calories that have no nutritional value to the body and therefore tend to get stored in our body as fat around our midsection. Avoid excess calorie intake by avoiding overeating and specifically, avoid eating sugar.

Include Essential Fats in your Diet

Although eating excess fat can make you obese, it is important to remember that our bodies do require fat to transport nutrients through the body and to absorb fat soluble vitamins (A, D, E, and K). In addition, fat provides energy to the body and helps keep our hair and nails shiny and healthy. In fact, not eating enough fat can make it difficult for our cells to function properly and eventually lead to weight gain.

It is therefore important that we eat the right kind of fat. The fact that our bodies are incapable of producing essential fatty acids (EFAs) required for proper body functioning, these EFAs such as Omega 3 and Omega 6 should be obtained from other sources. While sesame seeds, spinach, walnuts, albacore tuna and salmon are rich in Omega 3, olive oil, chicken, flax seed oil, pistachios are great sources of Omega 6.

Avoid Processed Foods

Processed foods contain high amounts of toxins. Eating these foods allows the toxins to enter our bodies and get wrapped up with fat, cholesterol and water. The presence of toxins in the body encourages slower metabolism, reduces your body's ability to burn fat and traps fat around the hips and the mid section of the body.

To lose the hated muffin top, it is important to reduce toxicity in the body. Avoid processed foods, caffeine, animal products and alcohol and stay away from pollution and smoking. In addition, drinking at least two liters of water everyday will help flush out the toxins from your body.


To get rid of back fat, combine exercise with your diet for positive results. Exercising regularly will not only tone your muscles, but will also help you look and feel great. Also, the more you sweat, the more you are eliminating toxins from the body.


Doing cardio exercises is one of the best ways to lose fat. Some good examples of cardio exercises are swimming, jogging, aerobics and cycling. Although crunches are a great option to tone abdominal muscles, it will not help reduce fat. To reduce all round body fat, cardio exercises should be done regularly.

Lateral workouts

Doing squats, lunges and crunches help provide a great workout for the abs and legs. Lateral workouts help condition all your muscles and helps reduce the muffin top appearance. In fact, doing these types of exercises can help you get those sexy back dimples too.

Kick-boxing is a high intensity lateral workout that makes you sweat and burn excess fat in an effective way.

Yoga and Pilates

Meditations that are included in yoga help rejuvenate your body and get rid of toxins, thereby helping you banish the muffin top. Doing Yoga and Pilates regularly helps improve your posture. Having a good posture not only helps strengthen your core, but also makes you look taller and your belly flatter.

Lifestyle Tips

Apart from including diet and exercise in your daily routine, it is important that you follow a simple lifestyle to keep the muffin top away.

Stress often releases the hormone cortisol that causes the body to discharge sugar in the bloodstream for energy to fight stress. If sugar is released repeatedly and is not used physically, the blood sugar gets accumulated as fat.

Stress can sometimes also lead to overeating or eating junk or processed food. To avoid being stressed at home or work, use lavender oil and chamomile tea to calm you down. Taking some time to unwind and relax can help you deal with stress in a positive way.

How long does it take to lose the muffin top? That depends on the severity of the problem, genetics and how committed someone is in losing it. Following these simple tips listed above and taking care not lose more than 2 lbs a week can go a long way in helping you lose the back fat and muffin top in a healthy and permanent way.

Article Source:

Reese Rider is a health researcher and author who specializes in researching methods of losing weight naturally through a healthy lifestyle. He's written dozens of articles about losing body fat, losing muffin top, healthy eating and more. Learn more by going to

Posted on 2014-08-13, By: *

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Note: The content of this article solely conveys the opinion of its author.

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