Hide This

FREEHER HealthToolkit

HER Health Toolkit

Sign up for EmpowHER updates and you'll receive our
FREE HER Health Toolkit

Weight Loss

Get Email Updates

Related Checklists

Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!

How to Burn Off Your Muffin Top

By Mark Dilworth
 
Rate This
How to Burn Off Your Muffin Top 3 5 5
Weight Loss related image
Photo: Getty Images

If your muffin top is spilling over the top of your jean’s waistline, there is hope. You can burn off your belly fat with the right strategies. One strategy that will not work is doing 500 ab crunches every day.

You must understand the cause of your belly fat, namely a caloric imbalance. If you consistently maintain a caloric surplus (eating more calories than you burn), you will gain weight and body fat. A good amount of this fat will settle in your gut.

It's important that you burn off belly fat for health reasons. Your appearance will take care of itself. Research has documented that too much belly fat damages blood vessels and cells. Belly fat has also been associated with contributing to coronary artery disease, metabolic syndrome and cancer.

According to Pamela Peeke, MD, MPH, FACP, an internationally-renowned expert and speaker in women's health, fitness and nutrition, muffin tops can happen at any age. Pamela calls muffin top after age 40, "menopot".

Menopot occurs in women as their sex hormones decrease. This makes it easier to store belly fat instead of fat storing in the butt, hips and thighs.

Call it muffin top, menopot, belly fat or beer gut. The bottom line is that you need to get rid of it! You can do it with a sustained, strategic effort to lean out your entire body.

Here are my tips on how to burn belly fat and keep it off:

1. Build muscle and burn fat on your entire body. This is done primarily with full body strength training and secondarily with short, intense cardio sessions (like intervals). If you are trying to do spot body fat reduction alone (like 500 ab crunches), it won't work. Maintain long-term goals for your health and fitness.

2. Adopt an active lifestyle. This is an underrated weight maintenance strategy. Your fat-burning enzymes stay active when you are active. Walking as much as possible is one of the best ways to do this. Walking is also easy on your joints and helps keep you mentally alert during the day.

3. Change your eating habits. Get a meal plan based on your basal metabolic rate and daily calorie needs. You need a caloric deficit to burn fat and lose weight.

Add a Comment2 Comments

Mark Dilworth

Yes, I can believe it...thanks for reading this article. Keep staying active and working hard!

February 14, 2011 - 1:38pm
EmpowHER Guest
Anonymous

This is very interesting... What's also interesting is that there are some girls out there who actually want to gain weight! They are too skinny and don't have a muffin top at all. Can you beleive it?

February 13, 2011 - 9:23am
Image CAPTCHA
Enter the characters shown in the image.
By submitting this form, you agree to EmpowHER's terms of service and privacy policy

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

Improved

1769 Health

Changed

672 Lives

Saved

532 Lives
6 lives impacted in the last 24 hrs Learn More

Take Our Featured Health Poll

Do you have problems with your weight during the holiday season?:
View Results