{"id":1700,"date":"2025-02-05T11:19:19","date_gmt":"2025-02-05T11:19:19","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/understanding-muffin-tops-what-they-are-and-how-to-reduce-them.html"},"modified":"2025-02-05T11:19:19","modified_gmt":"2025-02-05T11:19:19","slug":"understanding-muffin-tops-what-they-are-and-how-to-reduce-them","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/understanding-muffin-tops-what-they-are-and-how-to-reduce-them.html","title":{"rendered":"Understanding Muffin Tops: What They Are and How to Reduce Them"},"content":{"rendered":"

Chances are, you\u2019ve heard someone complaining about their \u201cmuffin top.\u201d<\/p>\n

Alas, they\u2019re not talking about perfectly-crusty top of a\u00a0blueberry muffin\u00a0or\u00a0pumpkin muffin.<\/p>\n

More likely, the \u201cmuffin top\u201d in question is a common problem area around the midsection or waistline and includes what many people refer to as love handles.<\/p>\n

Here\u2019s what causes this stubborn belly fat to show and what you can do to prevent it.<\/p>\n

What Is a Muffin Top?<\/h2>\n

\u201cMuffin top\u201d is a slang term used to describe an accumulation of fat around the midsection, just above the hips.<\/p>\n

In tight-fitting pants, this extra fat may spill out over the waistband \u2014 \u201cjust like a muffin above the paper cup,\u201d explains\u00a0Robert Ziltzer, M.D., FACP, FAAP, obesity medicine physician and coauthor of \u201cChasing Diets.\u201d<\/p>\n

Two\u00a0types of belly fat\u00a0may contribute to a muffin top, Ziltzer adds: subcutaneous fat (the soft, pinchable fat just below the skin) and visceral fat (a deeper layer of fat that surrounds the abdominal organs).<\/p>\n

What Causes a Muffin Top?<\/h2>\n<\/p>\n

A few factors can make this midsection bulge more likely to occur:<\/p>\n

Diet<\/h3>\n

Much like\u00a0actual\u00a0muffins, \u201cmuffin tops\u201d are also made in the kitchen.<\/p>\n

Consuming excessive calories every day can contribute to fat storage around the midsection, so make sure you are burning more calories than you are eating, says\u00a0Brittany Noel Robles, M.D., M.P.H., C.P.T., an OBGYN and NASM-certified personal trainer.<\/p>\n

Heredity<\/h3>\n

Genetics determine how and where you store fat, Ziltzer says. While you can\u2019t control your genes, exercise and healthy eating can help with fat loss.<\/p>\n

Stress<\/h3>\n

\"Man<\/p>\n

Anxiety, worry, distress, and hormonal changes can also play a role in creating those midsection rolls.<\/p>\n

\u201cStress leads to the release of cortisol [a stress hormone] in your body, which tells your body to hold on to that fat, specifically in the midsection,\u201d says\u00a0Abby Nouis, ACSM-certified personal trainer and facility director of QuickHIT Fitness in Madison, WI.<\/p>\n

Stress can also lead to\u00a0emotional eating, which can contribute to weight gain.<\/p>\n

Lack of exercise<\/h3>\n

If you aren\u2019t burning more calories than you\u2019re eating, those extra calories can definitely land around your abdomen. Whether you prefer\u00a0HIIT,\u00a0barre,\u00a0dancing, or\u00a0boxing, make sure you\u2019re taking the time to move your body every day.<\/p>\n

The Centers for Disease Control recommends the following weekly guidelines for physical activity: 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity (or an equivalent combination of moderate- and vigorous-intensity activity), and two days of strength training.<\/p>\n

Not enough sleep<\/h3>\n

Research suggests\u00a0a shorter sleep duration may be associated with a higher body mass index, waist circumference, and subcutaneous fat storage.<\/p>\n

\u201cSleep deprivation has an effect on your appetite, cravings, and mood,\u201d Nouis says, and it can also affect your motivation to exercise.<\/p>\n

Meditation or stretching before bed can help you unwind get a good night\u2019s rest.<\/p>\n

Can I Lose My Muffin Top?<\/h2>\n

Yes \u2014 but it requires hard work, time, and patience.<\/p>\n

\u201cIt is definitely possible to lose the muffin top,\u201d Robles says. \u201cHowever, it is not an overnight fix.\u201d<\/p>\n

It isn\u2019t possible to\u00a0spot-reduce fat from specific problem areas. But as you lose overall body fat, you\u2019ll see your tummy shrink.<\/p>\n

To that end, your best weight-loss approach is a multi-channel one that addresses the controllable contributing factors, including diet, exercise, sleep, and stress reduction, Robles adds.<\/p>\n

Maintaining a healthy diet and appropriate calorie intake is key.<\/p>\n

Nouis recommends getting plenty of nutrient-dense foods \u2014 like broccoli, kale, Brussels sprouts, cabbage, spinach, and cauliflower \u2014 along with protein.<\/p>\n

Last but not least, don\u2019t overlook\u00a0self-care.<\/p>\n

Finding healthy ways to deal with stress can help reduce cortisol levels in your body and help you sleep better at night , both of which may help you ward off that muffin top.<\/p>\n","protected":false},"excerpt":{"rendered":"

Chances are, you\u2019ve heard someone complaining about their \u201cmuffin top.\u201d Alas, they\u2019re not talking about perfectly-crusty top of a\u00a0blueberry muffin\u00a0or\u00a0pumpkin muffin. More likely, the \u201cmuffin top\u201d in question is a common problem area around the midsection or waistline and includes what many people refer to as love handles. Here\u2019s what causes this stubborn belly fat […]<\/p>\n","protected":false},"author":1,"featured_media":1701,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1700","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=1700"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1700\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/1701"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=1700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=1700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=1700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}