Look – I know you’re probably sick of having that “muffin top” popping over the sides of your jeans.

In fact, I know you probably want to do something about it, but will you?

Instead of sitting around and saying that you’re going to get rid of your love handles finally, why not take action now?

You’ll not only save yourself time, but you’ll finally get that slim and sexy beach body you’ve desired for years!

If you’re tired of being overweight and want to take action, listen up –

Here are 11 Proven Ways to Lose Your Muffin Top that can help you jump start your weight loss so you can get rid of those love handles and welcome the newer, slimmer you!

1. Eat Foods That Destroy Fat

You only get what you put in.

If you put in a ton of unhealthy, high fat and high-calorie junk food, you’ll end up with a junky looking body.

Fuel your body with lean, clean and healthy food and the outcome will be a cleaner, trimmer and overall healthier body.

What kind of foods destroys fat?

Fruits, veggies, and foods that are high in fiber are just a few that can help get rid of love handles.

2. Don’t Let Your Fat Burning Furnace Slow Down

Your metabolism is crucial in burning fat.

It’s literally the fat burning furnace for your body!

To burn fat at an optimal rate, you need to make sure it’s constantly working itself, 24/7.

How can you keep your metabolism up high?

Break down your meals into smaller portions and eat them more frequently throughout the day.

Stay away from large meals and dinners that are exceptionally large.

3. Increase Your Cardio

Cardio is essential to add into an overall fat burning routine.

If you want any shot at losing some weight, you’ve got to put in a little work.

While some people may say that sit-ups and crunches are the way to get rid of love handles, cardio will help melt fat away from your frame like you wouldn’t believe!

4. Vegetable Oil + Water Instead of Milk

With a bit of tweaking, you can have brownies that are as good if not better than many stores bought or other brownie recipes.

Use cocoa instead of chocolate chips or baking chocolate.

The result is chewy, chocolate brownies without all of the fat from milk and butter.

Once you have got that down, you can move onto cakes and cookies!

5. Egg Whites Instead of Whole Eggs

It takes two egg whites to replace one whole egg and you lose the fatty, high cholesterol egg yolks altogether.

It’s just that easy to cut down on the cholesterol in your food.

6. Flax Seeds

Flax seeds are some of the easiest foods to add to any recipe and they are incredibly healthy for you as they are packed with antioxidants and fiber.

The easiest thing to do is to sprinkle flax seed in your smoothies or in your breakfast cereal.

But you can also add it to your baking by reducing the amount of flour used by 1/4 and replacing that with flax seeds.

This works particularly well for muffins and bread.

7. Start Exercising

The most effective technique to fight the flab would be to do regular physical exercise.

Cardiovascular exercise is ideal mainly because it works to burn calories quicker.

You do not need to start off by overexerting yourself either, take your time and develop a rhythm.

You can start a typical exercise routine by taking it slow at first and progressively increase the pace and duration of your workouts if you feel like you are ready.

8. Adding Fruits

Any cake can be made a bit healthier with the addition of fresh fruit.

Try fresh sliced strawberries on vanilla cake and raspberries on chocolate cakes.

Even bananas on peanut butter cake and go easy on the icing!

Instead, put down dabs of real whipped cream and place the fruit on top of them.

9. Applesauce

You can replace up to one half of the amount of oil called for in a recipe with apple sauce without damaging the texture of your baked goods.

Applesauce significantly cuts down on the number of fats you’ll be eating and doesn’t change the flavor or texture in any meaningful way.

10. Fat-Free Sour Cream

Fat-free sour cream is a godsend for health-conscious bakers.

It, of course, can be used to replace full thick sour cream in things like coffee cake, but it can also be used to replace butter.

A half cup of sour cream is the equivalent of a full cup of butter.

Less butter used means less fat taken in and less money spent on pounds of butter.

Keep a carton of sour cream in your fridge and experiment for yourself to find excellent baked goods without all the fat.

11. Get Control of Tension in your Life

Tension is really a major factor in overeating.

Sometimes the more tension you have in your life, the more overweight you can possibly become.

Being stressed out all of the time is no way to live your life.

There are lots of ways to enjoy your favorite desserts without killing your waistline.

It’s all a matter of doing a bit of replacing and letting yourself try deviating from the old recipes a bit.

Your weight loss goals will be stronger for it.

So have your cake and eat it too!

The simple truth is that everybody has to cope with stress.

Lots of people do not know or have the correct tools to cope, and often turn to bad habits to numb the pain and anxiety.

Accepting that you are not always in control of your life is really a start.

Ask for help from others who care about you, and develop a support system that will give you a healthy outlet to talk out your problems and difficulties.

Managing your breathing, and not reacting to the pressure is important and can help you manage your anxiety levels.

Discover how to let life’s small irritations go.

Simply do not respond, and use it as a method to breathe a lot more deeply and relax your mind.

Generate a new healthy mind and cultivate harmony by listening to music that relaxes you, meditating, and taking in the good in your life.

While these tips will get you started on your path to burning fat, you need to put it all together and have a solid plan to follow to melt fat away permanently!

Good gut health is essential for the good running of the body.

Actually, every system in the body is connected to the other.

When the gut is unhealthy, there is a high probability of experiencing stomach pain, bloating, gas, or diarrhea.

Gut imbalances also affect hormonal imbalances, depression, autoimmune diseases, eczema, diabetes, chronic fatigue, rosacea, fibromyalgia, anxiety, and other serious health problems.

The gut is the way to good health. 

GUT MICROBIOME

The gut microbiome refers to the microorganisms that live in your intestines.

On average a healthy person has about 300-500 diverse species of bacteria located in the digestive tract.

Most of these microorganisms are very beneficial and very necessary for a healthy body since they enhance your general immune system functioning and helping to combat obesity.

Here are the 8 Warning Signs For Unhealthy Gut and How You Can Fix It

Many problems we encounter in our modern life like high-stress levels, high sugar foods, too little sleep, taking antibiotics and eating processed foods can all destroy our gut microorganism.

They are hence affecting other aspects in our health like the brain, skin, heart, weight, immune system, nutrient absorbing rate, hormone levels, and even cancer development.

However, various signs may manifest in an unhealthy gut.

Some of the signs include:

1. Upsetting Stomach

Stomach disturbances such as constipation, gas, bloating, heartburn and diarrhea, can all be indicating an unhealthy gut.

A well-balanced gut has fewer difficulties in processing food as well as eliminating waste.

2. Sugary diets and Inflammations.

A diet containing processed foods and sugar additives can reduce the number of good bacteria working in your gut.

This causes imbalance leading to increased sugar cravings, that may destroy the gut further.

Taking high amounts of refined industrial sugars, mostly high-fructose, lead to increased inflammation in your body although other problems in the body might cause inflammation.

3. Uncontrolled Weight Changes

Losing or gaining weight without involving any changes to your exercise habit or diet may be signifying an unhealthy gut.

Having an imbalanced gut may impair the body’s nutrient absorption abilities, hence regulating fat storage and blood sugar.

Weight loss can be caused by the small intestine bacteria overgrowth(SIBO), during weight gain due to insulin resistance or overeating due to reduced nutrient absorption.

4. Sleep Disturbances.

Having an unhealthy gut can lead to sleep disturbances like insomnia.

Actually, the majority of the hormone serotonin, which affects sleep and mood, is produced in your gut.

Therefore, gut damage may affect your sleep.

Sleep disturbances can also be linked to the risk of fibromyalgia.

5. Irritation To the Skin.

Skin problems such as eczema can be attributed to an unhealthy gut.

Inflammations in the gut due to poor diet or specific food allergies can cause more absorption of certain proteins into the body, this, in turn, irritates the skin causing conditions like eczema.

6. Autoimmune Problems.

An unhealthy gut increases systemic inflammation that alters the excellent functioning of your immune system.

This results in autoimmune diseases, the body attacking itself instead of harmful pathogens.

7. Chronic Fatigue

This occurs due to reduced time to sleep and low nutrient absorption in the gut.

The problem leads to feeling generally weak.

8. Food Intolerances

The problem results from difficulties in digesting some foods.

The problem is somehow different from a food allergy that is caused by the immune system reactions towards certain foods.

However, food intolerance’s are believed to be caused by poor quality bacteria present in your gut.

The problem leads to difficulties in digesting foods as well as an unpleasant sign like gas, bloating, diarrhea, nausea, and abdominal pain.

Also, food allergies can lead to gut health problems.

However, the above gut problems can be alleviated by using healthy practices to maintain good health to the gut.

THINGS TO DO FOR A HEALTHY GUT:

Reduce Stress Levels.

Chronic levels of stress affect your general body health, including your gut.

It’s good to incorporate ways to reducing stress like meditation, walking, spending time with friends, getting a massage, diffusing essential oils, laughing, decreasing caffeine intake, yoga and having a pet.

Having Enough Sleep

Lack of Not enough or insufficient quality sleep may have severe effects on your gut, this, in turn, leads to complicated sleep issues.

Therefore, prioritize to getting some 7 to 8 hours of calm sleep each night.

Also, visit a doctor to help you in case you have sleep issues.

Eating Slowly

It’s good to chew your food well and eat your meals slowly to help in promoting full digestion as well as absorption of nutrients.

It helps you to reduce all digestive discomfort in order to have a healthy gut.

Stay Hydrated

Taking plenty of water is beneficial, especially to the mucosal lining in the intestines.

Hence, staying hydrated promotes a healthy gut.

Taking a Prebiotic and Probiotics.

Taking prebiotics and a probiotics supplement into the diet is a good way of improving your gut health.

The prebiotics provides nourishment for promoting proper growth of all beneficial bacteria in your gut, while the probiotics are right to live bacteria.

Individuals having bacterial overgrowth, like SIBO, are advised to exempt taking probiotics.

However, all probiotic supplements aren’t high quality.

Therefore, it’s best to visit your doctor when deciding on prebiotics and probiotic supplements to ensure good health benefits.

Food Intolerances Checking.

In case you have symptoms like cramping, bloating, diarrhea, abdominal pain, rashes, acid reflux, nausea, and fatigue, you might be having a food intolerance.

Therefore, you should try eliminating some common trigger foods to avoid the problem.

By identifying the food or foods leading to the symptoms, you will be sure of making a good change in the digestion process as well as your gut health.

This helps you to change your food habits.

Diet Changing.

It’s done by reducing the intake of processed foods, high-fat foods, and high-sugar to give a healthy gut.

Also, include in your eating routine a lot of plant-based foods.

The lean protein can impact positively in your gut if incorporated in your diet.

A high fiber diet is a good healthy gut.

Learn to maintain a healthy gut for a healthy general body.

While there is a lot of truth to this saying, “You can eat what you want when you work hard all day,” it is not necessarily true.

A more appropriate saying is, “You are what you eat!” because it’s true.

You may be working out daily, doing plenty of cardio exercises, and drinking lots of water yet still gain weight and feel unhealthy.

If you’re not eating the right foods, progress is slower.

If you’re eating any of the eight foods on this list, you’re destroying your progress, and you need to change your habits.

We’re going to start with the most pervasive and favorite unhealthy food.

1.) Pizza

There are very few people on this planet who can deny that pizza is delicious.

The buttery bread, savory tomato sauce, and melted cheese make for a party in your mouth, every time.

Unfortunately, this party becomes a disaster by the time it hits your gut.

Though delicious, most store-bought or chain-delivered pizzas are ridiculously high in saturated fats and sodium.

A single slice of cheese pizza satisfies 50% of the average adult’s daily sodium limit.

At two slices in, you’ve nearly reached the recommended daily maximum for saturated fat.

You would have to eat nothing else during the day to keep from passing the nutritional limits and guidelines, and even then you would be doing your body a disservice.

Pizza doesn’t contain enough varied nutrients to compensate for it’s sugary, fatty, salty self.

2.) Fruit Juice

While fruit juices seem like a brilliant way to hydrate after a workout, do not be fooled!

Some fruit juices contain as much, if not more, sugar than soda.

A single cup of grape juice contains enough sugar to surpass the recommended allowance for women, and completely satisfy the daily quota for men!

Now while it is true that fruit juices contain vitamins and minerals that our bodies need to keep healthy, when you compare the number of nutrients to the amount of sugar, they don’t match up.

The small amounts of Vitamin C that most fruit juices contain cannot compete with the heaps of sugar that are also present.

As many of you know, high sugar intake can result in diabetes, liver problems, and a whole laundry list of related issues.

The bottom line?

The juice is delicious but unless you’re doing the juicing yourself, say no.

3.) Margarine

For decades margarine has been advertised and lauded as the “heart healthy” alternative to butter.

Because margarine is made from vegetable oils, it contains unsaturated fats which are better for you than saturated fats.

Butter, being made from animal fat, is chock-full of the “bad” fats.

So the choice seems easy, right?

It is until you start thinking about trans fats.

Some sticks of margarine are loaded with them.

Trans fats are one of the leading contributors to heart disease and coronary failure among American adults.

They function only to lower your HDL, the “good” cholesterol, and raise your LDL, the “bad” cholesterol.

Margarine should be avoided at all costs.

If you need butter, use butter.

Just be sure that you’re using a small amount.

4.) French Fries

Crispy on the outside, fluffy on the inside, french fries are famous all over the world.

Unfortunately, they’re also one of the deadliest foods you can eat.

Consuming these oily, salty treats can significantly increase your mortality risk, doubling the chances that you will suffer from heart disease or diabetes.

There are many problems with fried potatoes.

Like margarine, french fries are high in trans fats.

And when overcooked, fries produce a chemical called acrylamide, which has been linked to instances of cancer.

In addition to this, potatoes are naturally a high-glycemic food, and foods of this nature tend to cause metabolic distress over time.

As they say in baseball, three strikes, you’re out.

5.) Candy

Every person on the face of the planet knows that candy is not healthy food.

Whether it’s a chocolate bar or a lollipop.

Chances are that the candy you like to eat is rotting your teeth and making you feel hungrier and unhappier.

Candy does not contain any viable nutrition and is typically mostly sugar.

As you know, consuming large quantities of sugar is addictive and can cause heart disease, and diabetes.

The calories you intake from sugar are the most fattening calories of any substance and positively the most dangerous.

Save your heart and save your pearly whites!

Stay away from candy.

6.) Processed Meats

Processed meat is meat that has undergone a preservation process, either by salting, smoking, curing or canning.

While this ensures that the meat takes longer to spoil, it also adds nitrites and nitrates.

These chemical compounds keep the meat red, improve the flavor, and prevent bacterial growth.

But they also have been linked to various cancers, including bowel cancer.

With the number of fresh meats available in most supermarkets today, it would be ridiculous to choose the one that might kill you.

7.) Processed Cheeses

As with processed meats, processed cheeses can kill.

Though they may claim to be “made from 100% natural dairy”, this does not mean that they are 100% dairy.

Most processed cheeses are so artificial that they are referred to as a “cheese product.”

Sprayable cheese, spreadable cheese, and string cheese are all examples of processed cheeses.

Saturated oils, sodium, sugar, preservatives, and emulsifiers are the most prevalent components to these false cheeses.

And each one of these components has a significant health risk associated with it, from diabetes and cancer to kidney disease.

Cheese is delicious, and real cheese is a great way to supplement your diet with some calcium while treating yourself to a little fat.

But processed cheese is chemical-rich and dangerous to eat.

8.) Fast Food

After a long day at work or the gym, it is easy to roll through a fast food joint, pick up some fried foods, and head home.

Don’t.

Fast food is the king of unhealthy food, containing merciless quantities of sodium, saturated fat, trans fats, cholesterol, and carbohydrates.

Eating it regularly is like buying a one-way ticket to the hospital.

High blood pressure, heart disease, acne, depression, dental problems, insulin resistance, obesity, and diabetes are all likely consequences of eating fast food often.

If you’re looking for a way to prepare meals quickly, plan and prepare your food ahead of time, and freeze or refrigerate it until you’re ready to eat.