The love handles, or muffin top forms unsightly above the hip bones and makes the silhouette look like a muffin. But belly bacon not only looks unsightly, but it can also pose health risks.
It makes sense not to remove this flab in the first place or to train it off again very quickly. Factors such as motivation, discipline, exercise, and the right diet are important for this. You can find out how to get rid of your muffin top as quickly as possible here!
How Love Handles Actually Form?
It is clear that an unhealthy diet with too much sugar, bad fats and too high a calorie requirement creates unsightly fat deposits. Above all, an unhealthy lifestyle contributes to the accumulation of fat in the hip area.
Stressful everyday life increases the production of the stress hormone cortisol, which sends the body a signal that there is a danger. The body thus switches to alarm mode and stores all the nutrients and fats that it is supplied with. Here you will find the right tips to finish with the muffin top soon!
Declare War On The Muffin Top With The Right Diet!
A balanced and healthy diet not only contributes to better well-being but also to a healthy and powerful body. To get rid of the excess fat first, you should reduce your calorie requirements. It is clear that a decrease can only take place if your body is in a calorie deficit. This means you need to burn more calories than you actually take in. For this reason, it is important to be aware of the different nutritional information of any product in order to be able to compare them.
So you first have to calculate how high your calorie consumption is per day in order to adapt it to your needs. In order to be able to lose weight successfully, your deficit should be around 300 – 500 calories. That means if you burn about 2,000 calories a day, you should be consuming about 1,800 or 1,500 calories to facilitate weight loss. It is therefore important that you eat foods that contain few calories but still fill you up for a long time in order to avoid cravings.
Foods with a high fiber content are best suited for this. These keep you full for a long time and keep your digestion going. You should also plan your snacks with sufficient vitamins. Instead of a muesli or chocolate bar, grab a banana or an apple!
Stress Reduction And A Relaxed Everyday Life
It is important to avoid stressful situations if you want to declare war on your muffin top. Above all, it is important to get enough sleep. Sleep deprivation and fatigue have a major impact on our mood and well-being. Fatigue can lead to triggering food cravings.
This is because the body needs the energy to perform. He was supposed to get that energy in the form of sleep. However, when energy stores are depleted because you don’t get enough sleep, you risk developing love handles as your body goes on alert and stores any energy it takes in.
A stressful everyday life triggers the same effect. In addition, the stress in everyday life leaves too little time to eat consciously and healthily. Instead of a healthy lunch, the baker next door is looted. It’s no secret that the excess calories result in a muffin top. The best tip is to take time for yourself and pay attention to your body and its signals.
Sports And Exercise
Sport and general exercise are the classics when it comes to reducing body weight. As soon as these terms come up, many people start to roll their eyes. Movement can be very simple and integrated into every everyday situation. You should always keep your head in mind: Even small animals make a mess!
Taking the stairs instead of the elevator and walking or cycling to work instead of the car are just a few aspects that you should consider in your everyday movement.
Targeted walks during the lunch break or after work not only help to clear your head, but also improve well-being and burn calories.
Nevertheless, it is helpful to integrate targeted sports units into the week. There are many sports methods and workouts to get rid of excess belly fat. Since you cannot influence where your body breaks down fat, we recommend full-body strength training that uses and strengthens all muscles. When you build muscle, your body automatically burns more calories.
The following exercises are mainly about the abdominal area and the abdominal muscles in order to define them nicely. The more love handles you shed, the better your toned abs will show.
Sit Ups
Sit-ups are probably the most well-known abdominal exercise. Here you place your legs hip-width apart and move your upper body in the direction of your legs. If you are already more advanced, you can also bend your legs 90° in the air.
Planks
The plank causes many people to break out in a sweat before the exercise even begins. This exercise is a static unit. This means that not only the surface muscles are trained, but also the deep-seated muscles, which are responsible for stabilizing the body.
In addition, the plank is a full-body exercise and thus helps to burn more calories. Here you simply go into the push-up position, supporting yourself with your elbows instead of your palms. Hold this position for 30 seconds. If you are a bit more advanced, you can also increase the time to 60 seconds.
Donkey Kicks
These exercises are particularly popular with women who want to give their buttocks and thighs a nicer shape. But the stomach and especially the hips also benefit from this exercise. Here you simply go on all fours and alternately lift one leg up and tense your stomach, back, and buttocks.
