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Goodbye, Muffin Tops — Hello, Tighter Tummy

4 steps you can do at home to battle the mid-section bulge

Written by Vicki Southard

Do you want to stop wearing baggy clothing to hid your bulges? Don’t let your belly keep you from embracing a more fit, form-fitting wardrobe. Instead of sucking in, it’s time to suck it up. And, you can do it naturally.

Despite diet and exercise, beltline fat is often hard to eliminate because of poor circulation and fluid retention. Fluid retention is an abnormal build-up of liquids beneath the skin or in the cavities of the body, which produces swelling. The body uses a complex system of hormones to keep its level of fluids controlled and constant. When fluids are not drained through the body tissues properly, water retention results.

Men, women and children can experience water retention. Though it is generally more of a discomfort than a serious medical condition, water retention can be related to menopause, hypertension, kidney problems, and thyroid malfunctions. Symptoms include swelling, bloating, and weight fluctuations.

The key to slimming your mid-section is to get to the root of what is causing it. Try the following at-home steps in order to flush out excess fluids and obtain the summer body you desire:

1. Drink more water.

When attempting to decrease water weight, drinking water is likely the last thing you consider, but drinking lots of water is vital for flushing fluids out of your kidneys and digestive system. It also hydrates your body and brain, waking up your metabolism and allowing it to function effectively.

2. Avoid sodium.

Eating too many salty foods is a leading cause of water retention. The sodium in salt causes your body to retain water rather than excrete it. Your body needs sodium to function properly, but when consumed too often, it begins to accumulate in your blood. This accumulation leads to fluid retention and increased blood pressure. Reducing sodium intake enables your body to reduce water retention, so lay off those potato chips and French fries.

3. Cardio Exercises.

To combat water retention it is important to exercise on a regular basis. Exercising regularly enables the body to drain excess fluids and sodium through perspiration. Sweating is a good thing! Exercising also increases circulation. Belly fat usually responds best to aerobic exercises, which includes dancing, jogging or even brisk walking. Waistline bends and hula hooping increase circulation and improve blood flow. Increasing your blood circulation allows nutrients to move into your body’s cells and toxins to leave. Exercise long enough to produce weight loss. The American College of Sports Medicine notes that it may take 60 to 90 minutes of training performed five days a week to lose weight. Meet these guidelines to insure you melt away your muffin top.

4. Build Muscle.

Resistance training builds muscle, which in turn burns more calories. Weight training or natural resistance training not only builds muscle, but boosts your metabolism. The more muscle you build, the higher your metabolism will be and the more calories you will burn while at rest. This, in turn promotes weight loss in the waist area. Perform exercises like pushups, bench presses, shoulder presses, bent-over rows, dips, biceps curls and squats to target all of your major muscle groups. Perform your exercises in a circuit. This will keep your heart rate elevated and cause a high caloric expenditure. Do each exercise back to back and take 30-second rest breaks in between. Aim for 12 to 15 reps and perform four or five circuits. Work out two or three days a week.

It's time. Get fit. Get outside and soak up the sunshine. Use these four tips to ditch that stubborn muffin top and start feeling fabulous.

MB2-703 70-411 MB5-705 70-346 70-486 70-347 70-480 70-483 70-412 70-463 MB2-700 70-466 70-331 EX300 1Z0-060 MB2-701 70-411 MB5-705 70-346 70-486 70-347 70-448 70-432 70-642 70-673 70-410 70-461 70-462 200-120 70-488 70-680 640-802 350-018 350-029 640-864 642-374 83-640 70-668 200-101 70-467 test EX200 test M70-301 test 70-489test 220-802test 050-SEPROAUTH-02 M70-101 70-458 CCD-410 70-341 MB6-870 VCAD510 640-722 70-646 70-415 70-686 70-688 74-325 1Z0-053 1Z0-804 70-410 70-461 70-462 70-685 70-247 70-332 HP2-E59 70-336 220-801 70-465 C4090-958 MB6-700 OG0-093 EX0-001 MB2-701 70-467 EX200 M70-301 70-489 220-802 MB2-700 70-417 MB2-702 70-487 70-243 98-372 C2020-702 70-178 70-640 CV0-001 MB6-872 70-461 70-462 200-120 70-488 MB2-703 70-411 MB5-705 BH0-013 C2020-011 C2020-632 C4040-122 70-337 70-689 74-344 HP2-E59 70-336 70-459 98-365 MB6-869 MB7-701 70-485 70-498 98-372 C2020-702 70-178 70-487 test 70-410 test 70-461 test 70-462 test 200-120 test VCAD510 640-722 70-646 70-410 70-461 70-462 200-120 70-488 MB2-703 70-411 MB5-705 70-346 70-486
Article Reviewed: November 9, 2014
Copyright © 2015 Healthy Magazine

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