How to Get Rid of Muffin Top Using Natural Remedies

Updated on March 4th, 2020
how to get rid of muffin top

Muffin top is an extra layer of fat that is deposited on and around the waistline. It is a type of visceral fat that is stubborn and hard to get rid of it. The fat from this condition spills over the top of jeans or dress from the waist, which makes it challenging to put on your favorite dress. However, a healthy lifestyle and dietary choices can get rid and also prevent the growth of the muffin top.

What causes it?

Following are the known causes of muffin top:

  • Too much sugar
  • Too little sleep
  • Imbalance in reproductive hormones
  • Congested liver
  • Aging
  • Stress
  • Lack of physical workout

How to get rid of muffin top naturally?

Muffin top is common both in women as well as men. This extra fat can cause much embarrassment, and one can be clueless about how to go about it.

Further, the excess of fat deposition is not quite good for your overall health and may result in chronic health conditions. Hence, it is necessary to treat it. Natural remedies are one of the most commonly recommended practices by health experts to treat muffin tops. 

Here are some easy, natural ways for how to get rid of a muffin top at home:

Cure 1. Diet to lose the excess fat

A healthy diet is necessary to lose the excess of fat accumulated around your waist. 

● Foods to eat:

Include the following foods in your diet to lose the muffin top belly.

  • Foods high in fiber like broccoli, spinach
  • Green Leafy Vegetables
  • Lean protein
  • Garlic
  • Apples
  • Lemon
  • Turmeric
  • Grapefruit

● Foods to avoid

If you do not wish to bulk-up the fat around your waistline, then avoid eating the following:

  • Fried Foods
  • Foods high in sugar
  • Foods high in sodium
  • Alcohol

[Read: Reduce Belly Fat Naturally]

Cure 2. Herbs for muffin top

● Green Tea

green tea (1)
Image: Shutterstock

Green tea is known to efficiently eliminate the muffin top in women as well as men. It is because green tea contains a high amount of catechins that have antioxidant properties and can aid in boosting your liver function by fighting off the free radicals which are known to have a damaging effect on the liver. It helps in reducing the fat of muffin top and also overall body fat. 

Adding green tea to your daily routine stimulates you and makes you feel more active so that you can indulge in physical activities and reduce your muffin top.

How to prepare it?

  • Boil a cup of water
  • Leave it for five minutes
  • After that, pour it over green tea
  • Let it steep for a minute or two
  • Strain the tea and enjoy


Green tea also contains caffeine. Taking it in excess can hamper your sleeping pattern.

[Read: Green Tea Health Benefits]

Cure 3. Essential oils for eliminating Muffin Top

● Lemon Essential Oil

lemon essential oil
Image: Shutterstock

Lemon Essential oil is one of the best essential oils for how to get rid of muffin top. It is known to contain active components that help in burning the fat deposited around your belly. Further, its intense aroma has a stimulating effect on your brain and uplifts your mood.

How to use it?

  • Mix a few drops of lemon essential oil in a teaspoon of jojoba oil
  • Apply the oil blend on your waist
  • Use it daily to get rid of muffin top


Lemon Essential oil is highly potent. Direct application of it can irritate your skin; hence you must use it in diluted form only.

[Read: Essential Oils for Belly Fat]

Cure 4. Home Remedies For Muffin Top

●  Cinnamon and Honey mixture

Honey and cinnamon

Cinnamon(2) and honey mixture is a potent weight shredding drink that can also help eliminate muffin top around the stomach. Drinking it in the morning boosts your digestion and helps balance your blood sugar levels. Consuming it in the night lowers down your cortisol levels and enables you to get a sound sleep.

How to use it?

  • Boil a cup of filtered water
  • Put a teaspoon of organic cinnamon in a cup
  • Pour the boiling over cinnamon
  • Cover the cup with a plate and leave it for about fifteen minutes
  • Once, the mixture has cooled down add a tablespoon of organic honey
  • Stir the contents and enjoy
  • Consume it two times a day, once in the morning before breakfast and once in the night before you hit the bed


To get the health benefits of the drink, you must use only organic honey. Also, please avoid adding honey when the mixture is too hot as the heat will destroy the goodness of the honey.

[Read: Honey and Cinnamon for Weight Loss]

Cure 5. Exercises for getting rid of Muffin Top

● Butt Lift

Rolling plank is a great exercise that can get rid of the excess fat. The exercise tones your lower abs, butts, and effectively reduces the muffin top in the body.

How to do?

  • Lie on your back. Your feet should be flat on the ground with knees bent and both the hands-on either side
  • Now slowly lift your butt to form a straight line from shoulders to the knees
  • After that, bring it down
  • Repeat it for fifteen to twenty times


Do not put excessive strain on your neck.

[Read: Exercises for Belly Fat]

●  Bicycle crunches?

bicycle crunches
Image: Shutterstock

Bicycle crunches tone the muscles of your abdomen and effectively reduces muffin top. It is an excellent way to get proper abs both in women and men. 

How to do?

  • Lie down on your back
  • Lift your feet and position your calves parallel to the floor
  • Put your hands behind your head for support
  • Now slowly pull your left knee and bring it towards our right elbow while simultaneously straightening out your right leg
  • Next, bring your right knee towards the left elbow and straighten the left leg
  • Repeat it for some time


Try not to push hard on your neck or uplift it.


[Read: Homemadeto Get Rid of Double Chin]

Other tips for reducing muffin top

While exercising and diet play an important role in eliminating the muffin top, it is also essential to follow a healthy lifestyle to prevent the accumulation of fats around your belly. Here are some tips on how to cure the fat belly and prevent the muffin top:

  • Drink plenty of water: Water not only keeps you hydrated but helps in eliminating the deposited fat and flushing out the toxins from your body.
  • Limit your portions: Overeating is one of the major causes of accumulating fat. Lessen your food portions and see a visible difference in the fat deposition around the belly.
  • Improve your posture: Good posture strengthens your core while slouching or a sluggish posture rewards you with the muffin top. So decide on what you want.
  • Plan a proper workout routine: Exercising is necessary to keep yourself fit and reduce the muffin top.
  • Start Walking: Walking is an effective way of burning fat and can help you keep fit. To lose the muffin top, you must walk at least forty-five minutes a day.
  • Sleep: While you sleep, your body works on itself and gets rid of all the toxins that got accumulated throughout the day. Hence it is necessary to sleep. All your diet plans and workout regimes will fail if you do not give your body enough time to rest.

On average, a person requires at least six to eight hours of sleep. Sound sleep also helps in reducing your cortisol levels, which causes you to eat more.


That extra amount of fat on your waist is not a happy sight. No one wants to get a chubby waistline. But unconscious eating and improper lifestyle habits can add that extra flab around your waist.

Follow the remedies mentioned above for how to get rid of the muffin top and get your slender waist back. The treatments will take time to show results, but they are quite useful. So, what are you waiting for? Try the remedies now.


1. What Is the Best Exercise for the Muffin Top?

Every exercise that puts stress on your abs can work for your muffin top too. However, bicycle crunches are the best way to get rid of excess belly fat.

2. Do Stomach Wraps Work?

Scientifically there is no proof to say that body wraps will help you shed those extra kilos. However, you may lose some of that water weight using one. But, one can always gain back those kilos once hydrate and start eating well. The best and effective way to lose weight is proper diet and exercise.

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