How to Get Rid of Muffin Tops

Muffin top is a phrase used to describe weight in the midsection that overhangs the pants and gives the body the appearance of a muffin. Any time you have an excess of belly fat, be aware of the risks that go with it. According to the Mayo Clinic, having a large amount of belly fat increases your risk of insulin resistance, stroke, heart attack and Type 2 diabetes. Getting rid of muffin tops involves an approach that includes diet and exercise.


Step 1

Walk at a fast pace for 45 to 60 minutes, four to five days a week. Cardiovascular exercise efficiently burns calories while improving your aerobic capacity. If you don't like walking, choose something you do like, such as running, indoor cycling, elliptical training, swimming, inline skating or kickboxing.

Step 2

Reduce your intake of high-fat, high-calorie foods. Eat a diet that mainly consists of fresh and unprocessed foods. Avoid fast food, deep-fried foods, commercial baked goods, candies, crackers, chips and ice cream. Stick with fruits, veggies, whole grains, lean meats and low-fat dairy.

Step 3

Consume smaller meals and eat more often. This can increase your metabolism and keep you feeling satisfied. Create meals that are balanced with protein and high-fiber complex carbs. A whole wheat wrap with a chicken breast, lettuce and tomato is a meal example. Eat every two to three hours, starting first thing in the morning.

Step 4

Replace your high-calorie beverages with water. Not only is water calorie-free, but it keeps you hydrated. Give up the soda, sweetened teas, lattes, alcoholic beverages and fruit drinks, and have water instead. Aim for 8 to 10 cups a day.

Step 5

Lift weights to build muscle and boost your resting metabolic rate. Do exercises that work your entire body, such as push-ups, shoulder presses, back rows, triceps extensions, biceps curls and squats. Perform 10 to 12 reps and three to four sets of each exercise, and work out three times a week.

Step 6

Perform exercises to tighten up the muscles in your abdominal area. This includes your upper abs, lower abs and obliques. Leg raises, flutter kicks, bicycle maneuvers, side crunches and traditional crunches are examples. Do 15 to 20 reps and three to four sets of each exercise, and work your abs three times a week on alternating days.



  • Consult a doctor before starting a diet or exercise routine, especially if you've been inactive or have an injury or medical condition.

Photo Credits:

  • girl with orange image by Wojciech Gajda from

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or