Whenever you pull on your jeans, that unflattering pouch of fat forms above your waistband. No one wants to have a muffin top; not only is it unattractive, but having belly fat also puts you at a higher risk for heart disease and diabetes. Don't despair: There are exercises and simple changes to your diet that will have you slipping into your skinny pants in no time.
Burn Off the Belly Fat
The bad news first: There are no exercises that specifically melt away your muffin top. You can do crunches all day long, but your muffin top won't magically disappear. Instead, focus on cardio exercise to melt away fat all over your body.
If you are new to cardio exercise, start with a simple activity like walking around your neighborhood or on a treadmill. Swimming is also an excellent calorie-burning exercise. As your body adjusts to your new routine, vary it by jogging, using the elliptical machine or trying an aerobic class such as Latin dance. Whichever activity you choose, change it up often so you don't lose motivation.
Don't Eat Muffins
Exercise alone can only go so far. What you put in your mouth has a direct effect on your waistline. While it's not necessary or even healthy to partake of fad diets, try simply cutting back on your portions. Listen to your body and stop eating before you feel full. Rather than eating three large meals, try eating five mini meals throughout the day.
Cut out processed foods and sugar, and limit alcohol intake. Eat healthy carbs like whole grains, fruits and vegetables, and lean proteins. Don't fall for the fat-free mantra; instead, consume healthy fats from olive oil, nuts and fish (omega-3s) in moderate amounts. Fat also helps to control hunger.
Keep in mind that weight loss is as simple as addition and subtraction: You should be burning more than you are consuming. If you store fat at your midsection, losing as little as 10 pounds can make all the difference in the way your pants fit.
Sculpt Your Core
Now that you are in the habit of staying active and eating right, your muffin top is probably shrinking. There are several exercises to help you firm up your midsection to make those abs taut. Find a medicine ball at your gym or purchase one if you work out at home. Weighted medicine balls provide resistance and large, inflatable exercise balls force your core to work harder to maintain balance while you do ab exercises. They also provide a wider range of motion for each repetition. Doing ab exercises on a medicine ball also helps to prevent back injuries. Ask a personal trainer to show you a few moves or purchase an exercise video demonstrating basic core exercises.
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