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    Stubborn muffin top problems...

    Posts: 163 Member
    edited February 16 in Health and Weight Loss
    My stomach has always been my biggest problem area.
    My actual waist is a lot smaller that it used to be, but I still feel as though my muffin top hasn't decreased much in size.
    I drink a lot of water, I don't drink diet soda (or any soda for that matter), I try to avoid salt whenever possible, and I usually eat fairly clean. So I don't really think its a bloating or diet issue.
    Do you guys know of any exercises I can do to help eliminate this problem? Especially without ending up with a boxy-shaped core; its just not to my taste.
    Please and thank you!

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    Replies

    • Posts: 22,505 Member
      You cannot spot reduce, there are no exercises that will help you spot reduce, and your diet has nothing to do with whether or not you have a muffin top. Fat is why you have a muffin top. You will eventually lose from that area, it just might be the last place to go.
    • Posts: 91
      You cannot spot reduce, there are no exercises that will help you spot reduce, and your diet has nothing to do with whether or not you have a muffin top. Fat is why you have a muffin top. You will eventually lose from that area, it just might be the last place to go.

      As much as I hate to agree with this, it is absolutely true. I have the same problem. My clothes are looser everywhere except my stomach & I can't stand it! It would figure that this is the last place the weight wants to come off.
    • Posts: 8,897 Member
      I agree with above. And...if you wear pants that are the right size and cut for your body you won't have a muffin top.
    • Posts: 1,274 Member
      Building muscles will not get rid of the top. Only burning the fat. That means cardio and good nutrition. Some have also recommended L-Arginine before bed as well in an effort to keep the metabolism burning while you sleep. Not sure if I agree with that though.
    • Posts: 163 Member
      I agree with above. And...if you wear pants that are the right size and cut for your body you won't have a muffin top.

      While I am sure that is a good point for some, it is sadly nothing to help me, because I have a muffin top butt naked. :brokenheart:
    • Posts: 163 Member
      Thank you everyone for your advice, I appreciate the feedback.
    • Posts: 38,439 MFP Moderator
      Building muscles will not get rid of the top. Only burning the fat. That means cardio and good nutrition. Some have also recommended L-Arginine before bed as well in an effort to keep the metabolism burning while you sleep. Not sure if I agree with that though.

      a calorie deficit is the ONLY thing she needs. You can do it with cardio, weight training or no exercise. But if you are hard pressed to do any exercise, resistance training is the way to go as it will help with muscle retention, where cardio doesn't. More muscle = more lean. Overall, you want to do both cardio and weight training, but I would emphasize the latter. Also, you can help maintain your metabolic rate with weight training and higher protein foods to minimize muscle loss. Because your BMR is directly tied to your body composition. You don't need supplements of any kind as you can get all your nutrients from food.
    • Posts: 522 Member
      show previous quotes

      a calorie deficit is the ONLY thing she needs. You can do it with cardio, weight training or no exercise. But if you are hard pressed to do any exercise, resistance training is the way to go as it will help with muscle retention, where cardio doesn't. More muscle = more lean. Overall, you want to do both cardio and weight training, but I would emphasize the latter. Also, you can help maintain your metabolic rate with weight training and higher protein foods to minimize muscle loss. Because your BMR is directly tied to your body composition. You don't need supplements of any kind as you can get all your nutrients from food.

      I'm happy with my current weight but still have a fat tummy, and since I lost weight it seems to stick out even more :( I feel your pain OP
    • Posts: 163 Member
      Well from what you guys have said so far, its sounds like I just have to be more patient with my progress. I do eat at a deficit, I do cardio 4-5 times a week, and I do strength train 3 days a week. I'm thinking I will kick up my work outs a notch or two and see where that takes me.
      :glasses:
    • Posts: 8,897 Member
      show previous quotes

      While I am sure that is a good point for some, it is sadly nothing to help me, because I have a muffin top butt naked. :brokenheart:

      You don't look muffin toppy in your profile pic. Just keep working hard. Stick to your calorie goal. I recommend strength training over cardio. In 6 months I went from a size 10 to wearing 4-6's doing only strength training and eating at maintenance. I lost 2 pounds during that time.
    • Posts: 38,439 MFP Moderator
      Well from what you guys have said so far, its sounds like I just have to be more patient with my progress. I do eat at a deficit, I do cardio 4-5 times a week, and I do strength train 3 days a week. I'm thinking I will kick up my work outs a notch or two and see where that takes me.
      :glasses:

      Personally, I would drop some cardio and increase weight training... or maybe add in a yoga/pilates day. At this point, your focus should be on reducing body fat and maintain muscle mass. It's hard to tell, but your photos would suggest a body fat% around 25-30% which is good, but will still need to be lowered if your goal is ab definition. Second, you shouldn't have a large deficit, as they can lead to more muscle loss. So the question comes down to, how many calories you eating and what is your macronutrients set at?
    • Posts: 8,897 Member
      show previous quotes

      Personally, I would drop some cardio and increase weight training... or maybe add in a yoga/pilates day. At this point, your focus should be on reducing body fat and maintain muscle mass. It's hard to tell, but your photos would suggest a body fat% around 25-30% which is good, but will still need to be lowered if your goal is ab definition. Second, you shouldn't have a large deficit, as they can lead to more muscle loss. So the question comes down to, how many calories you eating and what is your macronutrients set at?

      Good info
    • Posts: 38,439 MFP Moderator
      show previous quotes

      I'm happy with my current weight but still have a fat tummy, and since I lost weight it seems to stick out even more :( I feel your pain OP

      That could be because you do not have good body composition. It's hard to tell thought without details.
    • Posts: 38,439 MFP Moderator
      show previous quotes

      You don't look muffin toppy in your profile pic. Just keep working hard. Stick to your calorie goal. I recommend strength training over cardio. In 6 months I went from a size 10 to wearing 4-6's doing only strength training and eating at maintenance. I lost 2 pounds during that time.

      A woman I work with has a very similar story. She went from 26% body fat down to 14.1% body fat within a little over a year, eating 2100 calories on exercise days and 1800 calories on non exercise days. And these results are confirmed with a hydrostatic test. And she only lose 3 lbs.
    • Posts: 163 Member


      You don't look muffin toppy in your profile pic. Just keep working hard. Stick to your calorie goal. I recommend strength training over cardio. In 6 months I went from a size 10 to wearing 4-6's doing only strength training and eating at maintenance. I lost 2 pounds during that time.

      I will definitely be taking that into account, thank you.
    • Posts: 163 Member
      show previous quotes

      Personally, I would drop some cardio and increase weight training... or maybe add in a yoga/pilates day. At this point, your focus should be on reducing body fat and maintain muscle mass. It's hard to tell, but your photos would suggest a body fat% around 25-30% which is good, but will still need to be lowered if your goal is ab definition. Second, you shouldn't have a large deficit, as they can lead to more muscle loss. So the question comes down to, how many calories you eating and what is your macronutrients set at?

      Ah let's see... Typically I eat about 1800 calories a day, but usually I eat towards 2000 on workout days.
      MFP has my goals set as :
      Carbs - 251
      Fat - 67
      Protein - 100
    • Posts: 38,439 MFP Moderator
      show previous quotes

      Ah let's see... Typically I eat about 1800 calories a day, but usually I eat towards 2000 on workout days.
      MFP has my goals set as :
      Carbs - 251
      Fat - 67
      Protein - 100

      I don't know how much you weigh, but I would consider upping protein a little more and maybe fats. Honestly, I am a fan of 40% carbs, 30% protein and fats.
    • Posts: 8,897 Member
      show previous quotes

      I will definitely be taking that into account, thank you.

      You're welcome!! :)
    • Posts: 163 Member
      Should I maybe be cutting carbs and upping my protein take?

      Also, I would like to add a yoga day or two, but I have no idea where to start with it! Any suggestions for that would be welcomed.
    • Posts: 8,897 Member
      show previous quotes

      A woman I work with has a very similar story. She went from 26% body fat down to 14.1% body fat within a little over a year, eating 2100 calories on exercise days and 1800 calories on non exercise days. And these results are confirmed with a hydrostatic test. And she only lose 3 lbs.

      Cool! Sadly I haven't had my body fat percentage done in any professional fashion, so I have no idea :/
    • Posts: 163 Member
      Ah, I just read this ha. I will see what I can do! I know I def need more protein. I'm not too much of a meat fan, so I'll have to get it from other sources.
    • Posts: 163 Member
      Oh, and I weigh 142 lbs if that helps any.
    • Posts: 38,439 MFP Moderator
      Should I maybe be cutting carbs and upping my protein take?

      Also, I would like to add a yoga day or two, but I have no idea where to start with it! Any suggestions for that would be welcomed.

      My recommendation is up above. In terms of yoga, search in the fitness forum, there are a bunch of post for online routines. Youtube and google can work too.
    • Posts: 163 Member
      Alright, well thank you everyone for your help, I really appreciate it. I will definitely be taking the macro thing and more lifting, less cardio thing into account.
      :heart:
    • Posts: 5 Member
      Have you tried cinching your waist with oblique moves? To increase fat loss, look into dhea which is supposed to help subcut abdominal fat in women...but it's a hormone so please read up on it. Also you can try cold thermogenesis (see Dr Kruse website) and adapting a ketogenic diet which burns fat well.
    • Posts: 8,897 Member
      Alright, well thank you everyone for your help, I really appreciate it. I will definitely be taking the macro thing and more lifting, less cardio thing into account.
      :heart:

      Awesome. The best advice I can give is keep it simple! ;)
    • Posts: 163 Member
      Have you tried cinching your waist with oblique moves? To increase fat loss, look into dhea which is supposed to help subcut abdominal fat in women...but it's a hormone so please read up on it. Also you can try cold thermogenesis (see Dr Kruse website) and adapting a ketogenic diet which burns fat well.

      That sounds more complicated than it needs to be lol.
      I think I will just focus on weight training more and paying closer attention to my macros.
    • Posts: 8,329 Member
      muffin top has more to do with wearing incorrect sizing or style bottoms for your body type more so than your size or weight.

      i'm around 50 pounds overweight, have a much larger belly than you and i almost never have muffin top.
    • Posts: 1,870 Member
      <<<<<<<Here is me last year at 5'5" and 125 pounds. Major muffin going on. It seems a lot of my problem is that my grandpa's were attracted to barrel shaped women, so here I am!

      ETA: I am the one on right, black tank top.
    • Posts: 163 Member
      muffin top has more to do with wearing incorrect sizing or style bottoms for your body type more so than your size or weight.

      i'm around 50 pounds overweight, have a much larger belly than you and i almost never have muffin top.

      Then we are shaped differently, because I have a muffin top with no clothes on. I've always carried my belly fat more on my sides than the front.
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