From a muffin top to a skinny muffin

by Taryn Davies | 10 February 2012

Yes, they look delicious but it'll soon be hanging over your jeans

Muffin tops may not be stylish, but they certainly have became a trend - but why is actually there?

According to the Oxford English Dictionary a muffin top is 'a roll of fat visible above the top of a pair of women's tight-fitting low-waisted trousers'.

Alison Clark, independent nutritionist and spokesperson for Europe's number one healthy eating plan, Eurodiet.co.uk, has given her advice on how we can get rid of the dreaded spare tyre.

In some cases, the only risk from the over spilling of flesh above the waistline is one of sinning against fashion. However, for many more this excess fat could be a sign of central obesity, indicating a real risk to future health.

As we are often reminded, being overweight is bad for your health. What many people don’t realise is that carrying extra fat around the middle of your body can put you at an even higher risk. This is because there are two types of fat with different characteristics: the fat carried under the skin, called subcutaneous, and the fat stored around the tummy surrounding the organs, which is called visceral fat. Visceral fat is the most dangerous, significantly increasing your risk of type 2 diabetes, heart disease and high blood pressure.

How do I know if I am at risk?

Get to know your body! Apple shaped people store more fat around the middle than pear shaped. It’s a good idea to make a habit of measuring your waist circumference – see the table below for the key limits.

	Increased risk	Very high risk
Women	80 cm or more	88 cm or more
Men	94 cm or more	102 cm or more

To measure your waist accurately, use a soft tape measure and aim for halfway between your hip bone and your lowest rib. If you’re not sure, measure just above your belly button – the important thing is to always measure the same place so that you can keep track of any changes.

What can I do about it?

The only way to reduce fat is to lose weight. The best way to do this is with a combination of a balanced diet and regular exercise and the good news is that shrinking that muffin top won’t be the only benefit of adopting a healthier lifestyle.

Eat plenty of fresh fruits and vegetables, aim for at least five different ones every day to ensure that your body gets all the vitamins, minerals and fibre it needs. Base your meals on wholegrain starchy carbohydrates to make sure that you have plenty of energy throughout the day. Include lean meat and fish and try some alternative protein sources for a change such as pulses and eggs.. Make sure you also include low fat dairy products in your meals to get the calcium your bones need. Avoid fatty, sugary, fried and salty foods and drink plenty of water.

Finally, in order to have a healthy lifestyle and lose the love handles, you will need to exercise. Although targeting your stomach with sit ups or crunches will help to tone the muscles in that area, it will not specifically reduce abdominal fat - you need to lose weight from your whole body. Start with 30 minutes a day or moderate activity and build up from there. If you are not sure then speak to a personal trainer or gym staff who will be able to advise you on the best exercises for you.