Hi ladies,
Here are some ways to get rid of the muffin top that we all simply hate. Muffin top can be minimised with some diet changes and incorporation of exercises in your daily routine. Let’s find out how!
Avoid intake of too much salt
There is so much of hidden salt content in different kinds of foods that we don’t even realise. So keep count of how much salt you’re having each day. Prepare your own meals as much as you can and stay away from processed foods which have the abundance of salt.
Incorporate more fibre
Fibre makes you feel full and slows digestion which means the food enters your bloodstream slower, making it easier to burn off. Have whole grain foods and go for broccoli, avocado, cabbage, collard greens, peas, and Brussels sprouts which are high in fibre.
Have more proteins
Protein increases the body’s sensitivity to insulin, which prevents your body from digesting food too quickly and causing less fat to get stored in your stomach or any other region. Proteins also stimulate metabolism so try to increase your intake of proteins on a daily basis.
Do more cardiovascular exercises
Cardio forces your body to work more and burn off more calories which, in turn, help to get rid of muffin top. Good examples of high-intensity cardio workouts are swimming, hiking, kickboxing, zumba dance and cycling.
Take up kickboxing
This is a high-intensity workout which is one of the best ways to get rid of the excess bulge around the middle. If you want to take up a hobby that will be really beneficial to your body then go for this one.
Limit your sugar intake
That goes without saying as we all know sugar is just empty calories which can add inches to your body. So take as less sugar as you can on a daily basis. Stay away from the store-bought juices and calorie-laden drinks that have more sugar than you can imagine.
Eat essential fats
Not eating enough fat can stop our fat cells from functioning properly and can devoid us of energy to do work. So don’t shy away from fats, but only go for good fats. Stay away from trans fats. Monounsaturated fats are better for your waistlines like avocado, green tea, yoghurt or blueberries.
Limit your portion sizes
Eat frequent, smaller meals which help the body to accumulate less and fewer calories and it becomes easier for our body to burn fat faster. Also, try to be mindful of everything that you are eating and avoid distracted eating.
Avoid stress
Our body releases Cortisol hormone in stress bloodstream to give us energy for the ‘fight or flight’ response. If this energy is released repeatedly through stress, the increased blood sugar will be ultimately stored as fat. So try to stay calm as much as possible. A few drops of lavender oil in your bath or a cup of chamomile tea every now and then should help.
Improve your posture
Good posture strengthens the core, makes your muscles look well defined and also increases the blood circulation. Sit or stand tall, try to pull inwards and upwards by tensing your core muscles (stomach, lower back and hips) throughout the day. Over time, using these ‘core muscles’ regularly will work wonders.
Do crunches and sit-ups
Cardio exercises can be clubbed with most basic crunches and sit ups. These exercises will target your abdominal muscles and will help tone your waistline by working the muscles on either side of your abdomen.
Work out laterally
We tend to exercise and focus more on the front of the body but neglect the sides and the back. You can try raising your legs to the side and galloping side-to-side on your usual walk or jog as it will condition your muscles all the way and will also reduce the muffin appearance.
Brushing and scrubbing
Brushing and scrubbing your muffin top with a good exfoliator and gentle massage will help stimulate cells and improve circulation. Make it a habit of scrubbing your problematic areas 5 minutes prior to bathing every day.
Sleep well
Get at least 6–8 hours of sleep and make sure that you are in a comfortable position while sleeping. Sleeping will stop the production of Cortisol which causes you to eat more. You will feel more refreshed in the morning and your hunger pangs will be lessened as well.
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What is muffin top?
These are good tips but there is no such thing as spot reduction of fat. Through cardio and strength training, you shrink fat and gain muscle everywhere.