Tired of “muffin tops” ruining the way you dress?

It’s unfortunate, but women going through menopause tend to experience hormonal changes that not only causes weight gain...

But can also alter the way your body stores fat — resulting in the annoying “muffin top look” that so many women love to hate.

What exactly are “muffin tops”?

“Muffin tops” refers to the layer of flab that protrudes outwards from the hips, which becomes more prominent when wearing tight clothings like jeans & dresses.

These are stubborn fats that you might find impossible to trim without the correct diet & exercise.

But worry not — we’re here to help! In this article today, we will be sharing:

• Exercises
• Dieting Tips
• Lifestyle Hacks 

...that’ll melt that stubborn flab away and get you looking fantastic again!

Exercises to get rid of your “muffin top”

These exercises will not only help you get rid of your belly flab, but also help you tone your abs nicely.

So, follow this guide closely and do at least 5 sets of 15 of each exercise initially for 5 times a week. This should gradually be increased as you get acclimated with the exercise. 

Along with the exercises, include 45 minutes of cardio to make sure you get your metabolism running for faster fat burn. (Cycling, swimming, brisk walking, jogging)

To recap, 5 sets, 15 repetitions per set for each exercise, 5 sessions a week. As well as 45 minutes of cardio every session.

Got it? Ok, time to get familiar with the exercises:

Exercise #1: Bicycle Crunches

• Lie flat on the floor with your lower back pressed to the ground. Keep your core planted by pulling your navel in.
• Put your hands behind your head, bring your knees in towards your chest and lift your shoulder blades off the ground. Make sure you don’t put pressure on your neck.
• Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.
• Alternate this movement with the other side. That’s 1 rep.

Exercise #2: Plank

• Lie face down in a push up position.
• Engage your core and lift yourself up, keeping your body straight and your torso rigid.
• Drive your elbows into the floor, and squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth – do not hold your breath.
• Hold this position for 10 to 30 seconds. (depending on your endurance, go longer if you can, but if not start small and build your core)

Exercise #3: Russian Twist

• Sit on the floor and bring your legs out straight.
• Lean back slightly, bending your legs so your torso and legs form a V-like shape. 
• Brace your abdominal wall to engage your core by drawing your navel to your spine.
• Balancing here, twist your torso from side to side without moving your legs.

Exercise #4: Side Plank

• Lie on your right side, legs extended, and stacked from hip to feet. The elbow of your right arm should be directly under your shoulder, and your head is in line with your spine.
• Engage your core and lift your hips and knees from the mat while exhaling.
• Do not sag your hips or bend your torso.
• Hold this position for 10 to 60 seconds before switching to the left side.

Trainer tip: The amount of time spent holding this position depends on your endurance. Do not hold the position for too long as you might injure yourself.

Exercise #5: Alternate Heel Touch

• Lie on your back and bend your knees. 
• Lift your shoulders and crunch forward and then to the left side and touch your heel. Crunch to the right side and touch your heel. That’s 1 rep.
• Repeat for 15 reps

Dieting tips to melt those Muffin Top flab!

Tip #1: More Fibre

Your daily diet should consist of foods that are rich in soluble fibre. 

Whole foods that are rich in soluble fiber are not only packed with nutrients, but they’re also good for the bacteria in your gut.

Plus, it helps keep you feeling full for a longer period of time by slowing down digestion and decreasing feelings of hunger.

One study showed that when people increased the amount of soluble fiber they ate by just 10 grams per day over five years, they lost an average of 3.7% of their belly fat.

A few good sources of soluble fiber are beans, nuts, oats, vegetables and fruits.

Tip #2: More Protein

Athletes gorge their faces with chicken breasts for a reason.

Including a source of high-quality protein in your meals can help you reduce excess fat, including muffin top flab.

Protein not only helps keep you full between meals, but it may also reduce your snacking urges.

Furthermore, studies have shown that diets rich in protein are more effective at reducing belly fat than diets that are low in protein.

Good sources of high-quality protein include eggs, nuts, seeds, legumes, seafood, poultry and meats.

Tip #3: More healthy fats

Filling up on healthy fats can help slim your waistline.

Not only do healthy fats taste delicious, they help you feel full, causing you to consume fewer calories throughout the day.

A few sources of healthy fat include avocados, olive oil, nuts, seeds and fatty fish.

One study of more than 7,000 people found that when participants ate a high-fat Mediterranean diet supplemented with olive oil, they lost a greater amount of weight and accumulated less belly fat than those on a low-fat diet.

This makes healthy fats a must have, especially when you’re looking to drop your muffin top.

Tip #4: Less Alcohol

I know I know. Cutting back on alcohol is hard.

But do you know that drinking alcohol is almost equivalent to drinking liquid calories?

Drinking too much alcohol has been linked to obesity and an increase in body fat, especially in the midsection. (ever heard of the term “beer belly”?)

Plus, many alcoholic beverages are loaded with calories and added sugar, which can cause you to gain weight.

So, we recommend that you limit yourself when drinking if you’re really serious about losing that muffin top. 

For more tips, check out the GoWellness resource.

Lifestyle Tips for a Trimmer Tummy!

Hack #1: Cut Sugar From Your Diet

Healthy eating is very important when trying to trim muffin top flab. 

If you can’t do any of the dieting tips we recommend, this one is the one you need to at least try to incorporate into your daily lifestyle.

Ditch added sugars.

Added sugar, unlike natural sugars found in fruits, is found in foods and beverages like cookies, candies, sports drinks and sodas.

Studies show that eating too much added sugar can lead to an increased amount of body fat, particularly in the belly & waistline area.

Hack #2: Just Keep Moving

Finding simple ways like constant movement to increase the number of calories you burn throughout the day is an excellent way to lose excess body fat.

Many people lead sedentary lifestyles and work desk jobs that involve sitting for hours on end, which isn’t good for your health or your waistline.

Instead, aim to create habits as simple as setting a timer every half hour to get up and take a walk around your office or home can be beneficial.

Hack #3: Up Your Protein Intake

Increasing the amount of protein in your meals can help you lose fat and maintain a healthy weight. It keeps you satiated and full and reduces the need to snack in between meals.

Furthermore, studies have shown that diets rich in protein are more effective at reducing belly fat than diets that are low in protein.

Try including clean sources of protein like eggs, nuts, seeds, legumes, seafood, poultry into every meal you have.

Hack #4: Why Not Give Pilates A Go?

If you’re bored of doing the same workouts over and over again…

Why not try doing pilates ?

It’s a beginner-friendly exercise method that is beneficial for toning the abs, and adding pilates workouts to your routine may even help you lose weight and shrink your waistline.

Hack #5: Get Enough Shut Eye

Not having enough sleep can cause cortisol levels to increase, which can cause unwanted weight gain.

One five-year study found that those who slept fewer than five hours per night weighed more and had a higher percentage of belly fat and love handles than those who slept for seven to eight hours per night.

To prevent yourself from gaining weight due to inadequate sleep, aim to get seven to eight uninterrupted hours of sleep per night.

Hack #6: Make Sure You’re Hydrated

Keeping yourself hydrated is honestly one of the easiest ways to lose weight.

Though water is the best fluid for good health, many people tend to reach for beverages with added sugars like sports drinks, teas and juice to quench their thirst.

The extra calories found in these sweetened beverages does not help one bit in your quest to trim unwanted weight around your waistline. 

Instead of drinking your calories, hydrate with plain or sparkling water, or unsweetened tea.

Hack #7: Fashion Tips To Conceal The Handle

While working on your tummy flab, here are some tips and tricks to make your muffin top temporarily disappear if you have a social event to attend:

High waists for the win — Bottoms with a high waist won’t cut you off at the hips and create a bulge. Shop for bottoms that sit at or just above your belly button.

Thick is Good — Waistbands that have at least two buttons and sit higher in the back than the front add comfort and a smoother look.

Find your own flow — Some styles (boho, anyone?) work well for folks who prefer extra room in the middle. For more comfortable flow and zen vibes, try kimono-style shirts, caftans, or wrap-style shirts and dresses.

Colors do wonders — Rather than dressing in head-to-toe black, try wearing a dark color on your lower half and a light color on your upper half. This can draw attention away from your hips.

Shape-shift —- It’s 2021, and shapewear has come a long way! From smoothing bodysuits and dresses to waist cinchers and control briefs, the options are endless.

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