How to get rid of your muffin top

Learn how to get rid of muffin top with these great tips.

It’s something that happens to many women as they age, especially as they approach menopause. It’s also something that can be incredibly difficult to get rid of and can cause lots of anxiety and loss of confidence. And it’s not just a female thing, it can affect men just as much, too.

I’m talking about muffin top, that annoyingly stubborn bulge that appears around the waist and hips and just point blank refuses to go away. Also known as love handles, of course.

Indeed, it can be so hard to lose a muffin top that it’s very easy to give up and try to come to terms with the fact that it’s going to be with us for the rest of our lives. But are we really stuck with it, or is there anything we can do?

Well, the good news is that there are actually a few answers to the question of how to get rid of muffin top.

Note there are no super quick fixes – don’t believe anything that tries to sell you information about how to lose a muffin top in 3 days, or whatever. It takes time and effort to get rid of it, but having said that there are some simple steps you can take that are very effective.

And the good news is that each of them is applicable to getting rid of both female and male muffin top. Let’s take a look at some of them now.

How to get rid of muffin top

Cut out sugar

You’ll find sugar in just about every processed food. Eat too much of it and the excess that your body doesn’t need goes into the fat cells, mostly your muffin top.

Sugar also has the effect of slowing down your body’s messages that your stomach is full. This means that if you eat too much sugar, you’re also likely to eat too much of other things too because you still feel hungry.

Some tips and advice about how to get rid of muffin top
Love handles, or muffin top, can cause loss of confidence and anxiety.


This is the one most of us hate but unfortunately it’s a fact of life that one of the best ways to stay in shape is to exercise. Doing crunches and planks really targets the fat around your waist. And doing lateral leg raises (i.e. raising your legs to the side) is another fantastic exercise for melting your muffin top away.

Cardio exercises are also great for getting rid of muffin top. Swimming is a great low-impact form of exercise, or if you’re feeling braver jogging and aerobics are other great forms of exercise, as is cycling. In fact, any exercises that get your heart rate up are great muffin top exercises.

A word of caution though – if you’re not used to exercising, be sure to be medically assessed before you start. Don’t risk doing yourself more harm than good.

Avoid toxins

When you consume toxins your body works to protect you from their harmful effects by wrapping them in fat and water.

And this fat appears where? That’s right, around the waist and hips. So try and avoid any toxins; these are found in alcohol, cigarettes, processed foods, caffeine and so on.


The modern world can be very stressful. Everything seems so rushed and there seems so little time to get everything done that you need to. The trouble is that when you feel stressed, the production of cortisol by your body increases. And this is a cause of putting on weight, as well as being linked to diabetes and heart disease.

It’s not easy to avoid stress, of course; if it was that simple we wouldn’t be stressed in the first place. But try and take a little time to relax each day. This can be as simple as going for a walk or meditating for a few minutes. Or take a nice relaxing bath. Just make sure you’re away from any potential distractions, so ditch that mobile and iPad for 15 minutes at least.

Don’t eat too little

Although this sounds counter-intuitive if you don’t eat, your metabolism slows down and this in turn makes it easier to gain weight, especially those pesky love handles.

Get enough sleep

Similarly to eating too much sugar, not getting enough sleep can interfere with your body’s way of telling you that your stomach is full. So your appetite is stimulated and you eat too much again. Sleep also has lots of other health benefits too, of course.

Get your posture right

Having correct posture might not get rid of your muffin top altogether, but it can make you look slimmer. And it can actually reduce it somewhat as having good posture improves blood circulation. This in turn helps to get rid of any toxins. Pilates is an excellent way of improving your posture.

Scrub your muffin top

Just like having good posture, exfoliating your muffin top improves your circulation which in turn expels the toxins in your body. So when you’re in the shower, take some time to give your muffin top a good scrub.

Drink more water

When you’re thirsty, your body can often get confused and think you’re hungry instead. Then you eat more than you need to and end up putting on that pesky weight around the waist. So make sure you stay well hydrated at all times.

Eat more healthy fats

Eating foods full of the right kinds of healthy fats is good for your overall health. And it makes you feel fuller and so you’re less likely to snack on unhealthy foods which cause your weight gain.


These tips on how to get rid of muffin top should help you on the way to getting the waist and hips you desire. As always, if you have any tips of your own about how to lose a muffin top, do let me know in the Comments section below.

10 tips for getting rid of love handles, also known as muffin top


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