How to get rid of muffin top belly fat is a question that is always asked by many women. This is an important thing to keep the appearance to be perfect. Belly fat on a muffin changes your appearance, and makes you look cute and less attractive.
Maybe you’ve followed many health directions on the internet and haven’t found the benefits you want. It could be that you are doing something inappropriate, such as dieting to lose weight without exercise, or drinking certain drinks that promise you will lose weight. In fact, all of that must have certain exercises and consume certain ingredients with certain levels and periods. So, in this case we share with you how to remove muffin tops. We’ve rounded up the 4 best ways to lose weight as well as specific exercises.
Here we will help you dispel the myths about how to lose belly fat. Many say that you can not get rid of this accumulated belly fat. We will prove it with correct information and good application according to expert directions.
Not only how to lose belly fat that we will share here, but we will also provide exercises that support you in losing belly fat (flat stomach).
What Causes Muffins Top Fat?
Excess belly fat – causing you to look bad – can be caused by many factors. One of the most obvious culprits at the top of the muffin is carrying excess fat to many parts of the body. However, there are about 4 other factors that suspect excessive belly fat.
Let’s explore one by one:
Genetics
Belly fat can be caused by many factors, if today you carry excessive fat in your stomach and waist, it could be because of your poor diet. However, you should also know that one of the factors that causes excessive fat is genetics. But you shouldn’t feel guilty about “genetics”, don’t use this as your excuse. So now you can follow our guide to get rid of your belly fat.
Bad diet
Food is another cause that causes you to be overweight. Poor nutrition and a lot of sugar can cause your belly fat to accumulate. Foods with lots of calories are the cause, when the calories in food are not converted into energy, they will be converted by the body into fat deposits. As a result you experience excess weight and belly fat accumulation.
To find this out, you can record what foods you eat for a week, a month and look at your food list. If you find a lot of sweet foods, salty foods and rich in calories, then that is the reason why you top your muffins with excess fat.
Stress
Chronic stress is another cause of excess body fat, stress stores visceral fat or fat in your abdominal cavity. Stress is what causes you to eat more sweet and salty snacks.
Hormone
Another factor that causes the accumulation of belly fat is your body’s hormones. If you have entered menopause and find that your body stores quite a lot of belly fat, then this is an indication of the influence of hormones in the body.
Usually if you are included in the dominant estrogen then the big possibility of the cause of excess belly fat is the hormone.
How To Get Rid Of Muffin Top: 4 Proven Solutions
Excess belly fat or muffin top becomes a dilemma for you, if you want to know how to solve it, then read on in this article, we will show you the 4 best solutions to lose belly fat and the exercises that support it.
1. Clean Up Your Diet
You need to know that the best exercise to lose belly fat is not exercise at all. But it’s all about the daily food you eat. You want to continue with a bad diet or you will clean up your diet and move on to a healthier life.
In an editorial in the British Journal of Sport Medicine, it was stated that consuming sugary foods and rich in carbohydrates is the main cause of the obesity epidemic and this is not physical activity.
Eating sweet foods rich in calories and rich in fat will become a pile of fat in your body. So, limiting the supply of calories and fat is the best way to lose excess body fat, including lowering your belly muffin top. So, a clean diet is the best solution and we include it as one of the best ways to lose belly fat and your muffin top.
A healthy diet or a clean diet doesn’t mean you have to get rid of all your favorite foods. The essence of a clean diet is to eat whole foods (not processed foods) and take small portions.
Among these healthy foods include fiber-rich vegetables, fruits, and lean protein and include sheat fat. To find healthy food, you can walk to a farmer’s garden and find healthy green vegetables, fruit and more. Prioritize organic vegetables and these are more valuable for your health, you can buy them even though the price is a bit expensive, remember your health is more expensive than organic vegetables.
Start with a high-protein, low-calorie breakfast to provide your body with nutrients and prevent you from eating badly in the future.
2. HIIT Exercises
Another way to reduce belly fat or muffin top is HIIT Exercise. HIIT is High-Intensity Interval Training, this exercise requires you to work as hard as possible and includes cardio training, the training time is very short, maybe about 20-30 seconds and short breaks in between. This is an exercise that will shake your stomach and make you burn a lot of body calories.
The American Heart Association recommends that you do 150 minutes of HIIT exercise each week. You can also do 75 minutes of moderate-intensity aerobic exercise per week. This includes cardio exercises that are very effective at burning a lot of body calories so that the accumulation of body fat can be reduced and you get a flat and healthy stomach.
3. Adequate and quality sleep
Maybe you are surprised by this, what is the relationship between sleep and weight loss. Adequate sleep is actually very important for health and prevents you from overeating. The relationship between sleep and weight loss is scientifically proven.
In a study on this subject, the researchers were on a sleep deprivation diet and others on a sleep deprivation diet and the results were astounding. Researchers who followed the sleep-deprived diet experienced 55% less weight loss. That is, those who undergo a diet that gets enough sleep lose weight more quickly.
If you are sleep deprived, the body’s fat cells will interfere with the body’s ability to use insulin properly. Well, when insulin is not active properly, sugar will be scattered in the body and this will become body fat. Fat can be stored on the skin of your stomach, waist, forearms, and of course this causes overweight, obesity can even lead to diabetes.
Adults should get enough sleep, at least adults should sleep for 8-9 hours to stay healthy. This sleep will regulate mood, repair cell damage, and be a factor in reducing belly fat and even lowering your belly muffin top.
Avoid calling during sleep because this will disrupt sleep and cause your sleep is not quality.
4. Strengthen Your Core the Right Way
Good exercise and a healthy diet are very important in improving your health and lowering your belly fat.
You can do targeted exercises to get rid of the muffin top fat, you can do the Transverse Abdominus (“TVA”) exercise. Work the muscles that are low in your stomach.
You have to strengthen this muscle, with proper practice you will pull this muscle in, protect your lower back, and promote better posture. This exercise will make your body look nicer and slimmer.
Top 8 Exercises to Get Rid of a Muffin Top
8 This exercise is an exercise that targets muffin top fat. This workout incorporates high-intensity cardio that aims to lose belly fat, get rid of muffin tops and tone your stomach in a way that burns more calories.
Here are some essential exercises to get rid of your muffin top while giving a lean and healthy body.
1. Skaters
2. Bend Extend Ab Tuck
3. Sweeping scissors
4. Plank Side Lift and Lower
5. Lateral Shuffle
6. Split Jumps
7. Burpees
How to do burpees:
- Start with a plank, where your hands and feet are shoulder-width apart
- Then jump with both your feet with your hands forward so that it forms like a squatting person
- Next, jump straight as high as you can, jump as hard as you can, and then land in the starting position.
8. In In Out Out Plank
How to do In In Out Out Plank?
- Start with your hands supporting the floor and your body straight like a plank, and your stomach contracting.
- Then move the left foot to the left
- Step right foot to the right
- Step your left foot back to the center
- Step your right foot back to the center
See more techniques here about these exercise practice
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Conclusion
To lose belly fat and muffin top fat, you have to manage your workouts and your diet. Start with a clean diet, exercise and enough sleep to give your body a healthy chance.
With healthy meals every day and moves specifically designed to burn tons of calories, you can easily lose belly fat and your muffin tops.
