Muffin top, love top, belly fat, whatever you may call it, we don’t want it!. Having extra abdominal fat can be frustrating and hard to change. So, what is a realistic plan to get rid of excess belly fat?
Before we go to the plan of getting rid of the excess fat, let’s break down what causes the muffin top to begin with.
What causes A Muffin Top?
Love handles or a muffin top is excess fat found on our belly region. It is caused by a number of factors that might include:
Foods with added sugars are bad for our health. Eating a lot of these types of food can cause weight gain.Studies show that added sugar has uniquely harmful effects on metabolic health. Sugar is half glucose and half fructose and when you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.
Assuming that we are serious about losing that flab, we have to be content with eating portion-sized and balanced meals.
Where we store fat is determined by our genes.Genetics have a greater influence in shaping women than men. Women store fat in a variation of places including their arms, legs and abdomen too.
Chronic stress throws important hunger-control hormones out of whack. This results in triggering overeating and indulgence in carbs or sugar-heavy foods.
An imbalance in one or several of our hormones can promote deposition of fat around the abdomen. As a consequence, this prevent us from being able to lose weight. Despite our best efforts.
Losing weight can be difficult. When we understand how to get our hormones to work with us rather than against us, the process becomes easier. This part of the body can be extremely difficult to shed weight because sometimes hormones will work against us.
Effective ways to get rid of a muffin top
Getting enough sleep
Like chronic stress, lack of sleep disrupts hormones that regulate hunger. Research can prove the connection between sleep and our weight.A lack of sleep can change our fat cells by disrupting our body’s ability to properly use insulin. Excess insulin will then cause our body to store fat in unwanted places, like our waist. Which can cause weight gain and even diabetes.
As adults we are recommended 7-9 hours of sleep to stay healthy, regulate our mood, which will help us meet our weight loss goals.
Working out is among the best things we can do to increase our chances of living a long, healthy life and avoiding disease.Helping to reduce abdominal fat is among the amazing health benefits of exercise.This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot — is not possible.HIIT-style muffin top melter workouts combines high intensity cardio training with real core exercises to help us tone and tighten the tummy while blasting calories.
Cleaning up your diet
Eating clean doesn’t mean intense dieting! The key is to choose primarily whole foods.Whole foods are those filled with whole grains, healthy fats, fiber filled vegetables and fruits. This will contribute to giving us a smaller waistline. Also, too much fat around the waist increases the risk of cancer and other types of chronic diseases.
Here is a low calorie, high protein smoothie for some inspiration.
Abdominal exercises train the muscles in our pelvis, lower back, hips and abdomen to work in harmony.Use exercises that specifically work the core muscles that encircle the back and abdomen. Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.
Exercises That Can Help Reduce a Muffin Top
Below are some few workouts that can help with trimming the waist line.
Love handles can be pretty challenging to get rid of.They lie on top of the obliques, which are a very specific group of abdominal muscles. In order to really work those suckers, you have to target them precisely.
Sit on your butt with your knees bent and feet flat on the ground. Your torso should be leaning back at a 45 angle to the floor. Hold a ball or dumbbell with both hands. Lift your feet from the ground, crossing them at the ankles and balancing on your butt. From this position, twist your torso to the right and touch your weight to the ground next to your body. Next, twist back over to the left touching the weight to the left side of your body. Repeat back and forth, all while balancing with your legs and torso raised off of the ground.
For beginners, you can have your feet on the ground but still leaning back at a 45 degree angle to the floor.
Lie on your back with your knees bent and your hands behind your head. Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground. At the same time, move your right elbow toward your left knee so that they meet in the middle of your body. Next, switch your position by bringing your left elbow to your right knee. Continue as quickly as possible while still keeping your torso raised up off the ground.
High Knees are a cardio-intensive exercise performed at a fast pace. It engages our core, strengthens all the muscles in your legs, gets your heart rate up and improves momentum, coordination and flexibility.
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
Get into side plank position with your elbow on the ground and your legs and hips resting on the ground. Engaging your abs and keeping your body in a straight line, raise the lower half of your body up off the ground into a straight plank position. Lower again and repeat. Do 15 on your right side, and then 15 on your left side.
When it comes to trimming that extra flab in the midsection is not as easy as it sounds. It will involve some exercises/physical activities, portion-controlled food portions, controlled levels of stress, and a lot of sleep. Some exercises and the selection of foods can contribute to losing that extra luggage on your tummy.