Who doesn’t like muffins? We all do! But there’s a muffin we don’t like. Yeah, the muffin we have in our belly. The belly fat which we affectionately call as “the muffin top” is very frustrating. Sometimes you aren’t able to wear certain types of clothes like crop tops, or body fit outfits like gym wear and one piece, low rise jeans, etc. because that extra fat is just too embarrassing for you.
Muffin tops aren’t just a concern for your clothing preferences. There are many problems which are either triggered by or worsened by the belly fat. It is a very dangerous fat one can have because its too harmful. Belly Fat is said to be one of the factors which can worsen the conditions like heart disease, diabetes and some kinds of cancer.
But what causes it in the first place? Well, there are a few factors like genetics, poor diet, stress and hormones. No no no! Don’t use it as an excuse. We have to work on it and we will work on it! Right?
So for that, I will list down a few things you need to follow if you want to get rid of your muffin top. ( “I have a muffin top” sounds so cute, nevermind we can’t afford to have it now).
The Feasible Guide to Lose Muffin Top
1. Adiós Unhealthy Carbohydrates! Adiós Sugar!
We are what we eat and that is indeed true. You must have already heard about it and if not, hear it now: sugar and refined carbohydrates are your worst enemies! No matter how active you are, if you are consuming a poor diet consisting of these two things, then you will never get rid of your muffin top! So… no more pastries, cookies, white bread, pasta and anything else which consists of your enemies.
You also have to ditch alcohol! You have no idea how much refined sugar and calories!
Also, the ready-made fruit juices which you buy thinking that they are healthy to have the same problem…sugar and calories! So a big no-no to them too. Instead, I would recommend you to make a fruit or vegetable juice yourself at home. It takes just a couple of minutes.
2. If Not Sugar and Unhealthy Carbs, Then What?
I know that food with sugar and unhealthy carbs was a major source of energy you had. We took away that from you, so what left to eat now? What would give you energy to your body?
So much! You can adapt the colour diet plan. Now, what is a colour diet plan? Eat everything that you find colourful in your kitchen…veggies, fruits, nuts, etc.
Start including protein in your diet! Beans, soy, chicken, eggs, salmon, milk, yoghurt are great sources of protein. Proteins are said to be the king of nutrients. They are the best option when it comes to losing weight.
Include the healthy fats in your diet. They provide a lot of health benefits to your body including weight loss. Check out the top foods rich in healthy fats that you need to eat.
You see so many options left to eat! It will also detoxify and give a much-needed break to the insulin levels and hormones in your body.
3. Let’s Not Underestimate the Power of Sleep
Have you ever felt tired or lazy the entire day because you didn’t get enough sleep at night? Yeah, sleep is one of the factors which decides how are you going to carry out the activities the entire day.
If you sleep well, you will stay motivated and active the entire day. You will stay in a good mood. You will have the energy to work properly . and how can we miss this? You won’t fail in losing weight with adequate sleep.
Not getting adequate sleep will affect your brains activity. You will lose the will power to lose weight, control on your diet and exercise.
A good sleep ensures the proper functioning of hormones in your body. You lose your sleep and everything goes haywire, doesn’t it?
4. Water Is Important
I read it somewhere that “ water is the world’s first and foremost medicine “ and no doubt it is true!
A glass of water half an hour before a meal can do wonders in the process of digestion. And in this way, you will also lose your excess belly fat or any fat on your body. It works because when you drink water it flushes out the toxins which are responsible for the accumulation of fat near your belly.
It increases metabolism and reduces appetite. It is also a hunger suppressant. If you are hydrated properly you won’t even feel the urge to munch on something because the stomach will always have something flowing through it.
But don’t drink excess water thinking that it will speed up the process…on the contrary, it will entirely ruin all your efforts.
5. Be Active to Be Fit
All the efforts will go in vain if you aren’t active. Being active means not choosing a sedentary lifestyle. We are either working for hours on the computers or sitting and watching Netflix while munching something. We fail in our diet and exercise.
I will suggest you some exercises but before that, I would generalise some steps to being active.
Firstly WALK! Walk to the grocery store, walk in a park and walk whenever the place you are going to is near you. Make it a goal to walk at least 8,000 steps a day.
You can also choose cardio, Tabata training, add weights to your workout and spice it up with music!
You need to work on your core muscles if you really wish to have a belly in good shape.
Also, work on your posture. It does make a huge difference, believe me!
Simple Exercises To Lose Muffin Top Fat
It is proven that crunches are one of the topmost exercises which help in losing belly fat. There are several variations to the simple crunches like the side crunch, twist crunch, vertical leg crunch, reverse crunch, etc. The regular crunch is more than enough for losing your muffin top.
To do it, lie down flat on your back > place your hands behind your head. Don’t interlock your fingers > fold your knees and keep a hip-width distance between them > pull your abdomen inwards while exhaling > lift your head while doing this> lift your torso while inhaling.
10 crunches per set. 3-4 sets a day.
2. Bicycle Exercise
Don’t worry! You won’t need a bicycle for this. Just you and a yoga mat! Whether you can cycle well or not this exercise will help you lose your muffin top.
For this, lie on your back. keep your hands on the sides or below your head. Bend your knees and move your legs in a motion as if you are cycling.
Do this exercise for 15 to 20 mins a day.
3. The Vertical Leg Crunch
Now that you are comfortable with the regular crunch, vertical leg crunch is an excellent exercise to do. It not only reduces the belly fat but also strengthens your core.
For this lie flat on your back. Lift your legs to face the ceiling. Make sure they are super straight. Keep your hands behind your head. Now lift your torso as much as you can while exhaling. While inhaling come back down and lift the upper body towards the pelvis.
12 -15 crunches per set and 3-4 sets a day.
These steps are practicable and very ordinary. All you need is a determination and will power if you really want to get rid of your muffin top. Stay healthy! Stay happy!